Wednesday, February 8, 2012

Superfoods of February [Editor's Pick]

It's time to focus on healthy foods!!! February is Heart Health Month so dedicate this month to your health. Heart diseases are killer diseases so this month gives us a message that we need to pull up our socks and spread awareness about how to resist this disease. Maintain healthier heart this month by eating naturally designed foods to nurture and guard the heart. In this New Year, many of us have made resolutions to eat healthy and live healthy. So, February has come to remind us about our healthy resolutions.
Superfoods of February [Editor's Pick]
February is the month full of healthy super foods. These foods should be rich in both taste and nutrients. Super foods are nutritionally dense as well as energetic foods. Super foods are healthy natural foods. Why February is chosen for super foods? During this month, we get seasonal super foods of summer that offer tremendous dietary and healing potential. Super foods are powerful source of protein, minerals, enzymes, antioxidants, good fats, vitamins, oils and amino acids, essential fatty acids and other nutrients. Let's take a look on the benefits of each super food.

Super foods of February

1, Kiwi

Why to choose Kiwi?

During summer, we think of cool Super Foods. One of the cool super foods is Kiwi. If we look upon the nutrients count then kiwis have only 3.8 calories per nutrient. Kiwis are rich source of potassium, fiber, caratenoids, polyphones, folate, vitamin C, pectin, chlorophyll, vitamin E and glutathione.
Kiwis are really anti-oxidant superstars which help to neutralize the free radicals that damage cells. It reduces inflammation and many other diseases caused by it. Kiwis offer more vitamin C per ounce as compared to oranges. This Vitamin C play significant role to strengthen immune system. It reduces the probability of causing atherosclerosis, asthma, osteoarthritis and colon cancer. As well, the risks of deadly diseases like cancer, heart disease and stroke reduces. The tendency of blood to form clots is reduced by nutrients in kiwis.

Different ways to enjoy kiwi:
  • Add chunks of kiwi to tuna or turkey salad to make them tasty
  • Enjoy chopped kiwis with green salad
  • Serve kiwis with strawberries as well as include a squirt of yogurt and a dash of honey
  • Crush kiwi into smoothies and serve them with delicious non-fat yogurt, bananas or blueberries
  • Mix kiwis with cantaloupe or other melon and put in yogurt for a chilled, creamy soup. Garnish with mint and blueberries

2, Fennel


Fennel is made up of a white or pale green bulb and has different parts that can be consumed differently. Its taste is similar to liquorice and has a connection with carrots, parsley, and coriander. Fennel is used to flavor the dishes. Fennel is versatile and full of nutrition.

Fennel contains antioxidants mainly Vitamin C that build up immunity, reduces swelling in body and prevents cancer. It has many remedial qualities like treating colic and anemia, abolishing digestive disorders and soothing the flow of breast milk. It is good alternative to overcome visual disease. It protects eyes from infection, glaucoma and macular degeneration. It also protects nervous system by preventing muscle spasm.

How to enjoy it?
  • Fennel is used in almost all the feast
  • Fennel is used to garnish food and salads
  • As well, used in stews and pastas

3, Passion Fruit

Why is passion fruit a Super food?

Passion fruit is good holder of antioxidants. This fruit delivers an abundance of nutritional and health benefits. It supports maintenance of intestinal systems and healthy cardiovascular system. This fruit gives magnesium and plenty of insoluble dietary fiber. The insoluble fiber present in passion fruit encourages intestinal health. The antioxidants present in this fruit prevent the body from highly reactive molecules that damage the DNA within cells as well as free radicals.

Passion fruit is rich in Vitamins A and C, potassium, iron, calcium and other nutrients. The fruit is used as a medicine for heart disease, asthma, whooping cough, bronchitis and other tough coughs. The juice of Passion fruit is used for treatment of gastric cancer as well as digestive troubles.

How to consume it?
  • Super-sweet flavor is the super quality of passion fruit
  • Passion fruit can be served simply as a dessert
  • This fruit is also used to flavor foods like beverages and sauces
4, Tangelo


Tangelo looks like orange in color and size. The skin of tangelo is loose and easily peeled. However, it has less seeds and extremely juicy flesh. The flavor of tangelo is very tasty and fresh. Tangelos are good source of all the B Vitamins, fiber, pectin, potassium, carotenes as well as folic acid. They are favorable for eye lens, adrenal glands, reproductive organs, connective tissues, immune system and support the whole good health. The consumption of tangelo lowers the high blood pressure and cholesterol level. The juice of tangelo prevents cancer and holds other viral infections back.

How to enjoy it in different ways?

Tangelos can be consumed as raw fruits. They can also be cooked or added into salads. They are easily peeled so it would be more pleasure to consume them as a fruit during breakfast. However, juice of tangelos is delicious to enjoy. Instead of oranges, tangelos can be used in recipes where oranges are needed.
While choosing tangelos from market, one should remember that the tangelos should be soft, heavy in the size and have a smooth skin. The chosen fruit should be dark orange in color.

5, Cauliflower

Why to choose it?

Cauliflower belongs to the Brassica family, which consists of Brussels sprouts, mustard plants, broccoli and cabbage. Cauliflowers are usually white in color but their other varieties include green and purple cauliflowers. Cauliflower has B vitamins, Vitamin C, Vitamin K, Fiber and other nutrients. These nutrients protect against cancer cells, detox carcinogens and break down excess estradiol, which is associated with breast cancer. Cauliflower is a powerful antioxidant. As well, it helps with wound healing, tissue repair and collagen; it keeps blood vessels and capillaries healthy. Specially, Cauliflower protects human body during cold and flu season.

How to prepare?

Cauliflowers can be cooked in different ways. Cauliflowers can be boiled, steamed, micro waved or fried. They can be served in salads too.

6, Chocolates

Are you worried about fat increase due to chocolates? If so, then flush it out. Giving chocolate to your Valentine on this Valentine’s Day will show your concern about their health, as the high antioxidant content of dark chocolate confirm them to be the super food. Just like other super fruits juice or powder, the antioxidant activity of dark chocolate is effective. The antioxidants present in the chocolate helps to fight against the damaging effects of oxidative stress on cells within the body. They possess various heart-healthy properties.

Along with good news that now you can eat chocolates freely, keep in mind that the calorie intake should not exceed 100 calories per day. As well, eat only dark chocolates. Chocolates are high in calories so if you eat too much of it, you can gain weight. The quantity of chocolate to be consumed depends on your activity level and weight.

7, Tea

Tea is a calorie less drink. It helps to maintain healthy heart and reduces risk of heart strokes and diseases. Tea offers relaxation, pleasure, and good taste and is easily available. Tea after dinner lowers blood pressure and prevents cancer and osteoporosis. Tea ends the formation of blood clots. Nowadays, Tea can be considered as the most popular Super food. This common beverage is a healthy drink.

8, Barley


Barley reduces the heart disease as well as lowers blood cholesterol levels. The soluble fibers present in the barley help the body to metabolize fats, cholesterol and carbohydrates, and lowers insoluble fiber. These fibers reduce the risk of cancer and promote a healthy digestive tract.

Ways to consume:

Barley is one of such grains that provide health benefits along with enjoyable flavor and versatility. Barley is used in many dishes like soups, stews and barley pilaf. It can be used as a delicious breakfast cereal, a rice substitute for dishes such as risotto or can be cooked like rice.

9, Tomatoes

Tomatoes contain good amount of antioxidants that reduces the risk of breast, lungs and other cancers. Cooking with olive oil absorbs great amount of lycopene, an antioxidant. The combination of tomato and broccoli works more effectively to slower the tumor growth. High levels of beta-carotene present in Tomatoes protect the immune system and maintain healthy skin. Tomatoes have vitamin E and flavonoids that are necessary for heart health. Tomatoes are a good source of potassium. Tomatoes are easily available and mostly used in all the spicy recipes.

10, Brussels sprouts

Brussels sprouts are high in vitamin A, K and C, fiber as well as folic acid so as to boost smooth digestion. Brussels sprouts contain antioxidants to decrease the risk of cardiovascular and cancer. These sprouts can be consumed in different ways. They can be roasted, added into salads or else can compose a flavorful side dish. 100 grams of Brussels sprouts supplies 8 grams of carbs, 3 grams of fiber, 2 grams of sugar, 3 grams of protein and 40 calories.


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