by Karen Lirio
There are so many acclaimed “Super Foods” out there that I had trouble limiting my list to just ten. My final selection is steeped in tradition, supported by science, stolen from Natural Athletes and personally tried and trusted. In no particular order, the winners are:

Milk – Milk is one of the most nutritionally complete foods available. It is a good source of a whole range of nutrients essential to growth, development and maintenance of the human body, and contains no artificial preservatives or colourings. When cow’s milk was given to undernourished school children in the 1930’s their growth rate accelerated by 20%. In addition, milk consumption has been linked to a reduction in the risk of osteoporosis, cancer, cardiovascular disease, type 2 diabetes and obesity.

Oats – Oats are high in protein, rich in minerals, and have enough B vitamins to make them a first class remedy for nerves and exhaustion. They are also a rare source of omega-3 essential fatty acids for better brain development, a healthier heart, less depression, fewer headaches, freedom from joint pain and protection against heart disease, prostate and breast cancer, and diabetes. Oats have also been shown to drastically reduce cholesterol and have a stabilizing effect on blood sugar levels.

Flax Seeds – Flax Seeds contain omega-3 essential fatty acids for a healthy brain and heart, and protection against cancer and diabetes. They are also invaluable for bowel health acting as a natural laxative to help keep you regular. Their biggest claim to fame however is their hytoestrogen lignins that reduce total and LDL cholesterol levels, decrease insulin resistance, and regulate estrogen levels in post-menopausal women.

Eggs – Eggs are rich in high quality, easily digestible, protein as well as a myriad of nourishing vitamins and minerals. In fact, just two boiled eggs can supply a quarter of your daily protein needs. In addition, egg yolks contain high levels of lecithin which is vital to the body’s metabolic processes. Lecithin assists in the dispersal of dangerous fat deposits, protecting against heart disease and the formation of gall stones, and also encourages the speedy conversion of body fats into energy. It is also important for good brain function, contributing not only to memory and concentration but also to good mental and emotional status.

Apples – An apple a day keeps the doctor away, and with good reason. The Phenolic acids and flavonoids found in the skin of apples inhibit the growth of bowel and liver cancer cells, and keep bronchitis, pneumonia and asthma at bay. In addition, the soluble fibre and pectin found in apples not only helps eliminate cholesterol and toxic heavy metals, but helps you feel full for longer. And if that’s not enough, the malic and tartaric acids contained in apples help digest rich fatty foods. But wait, there’s more, the sugars found in apples are mostly slow burning fructose that help keep blood sugar levels on an even keel too.

Almonds – Almonds are such a richly nutritious, body building food that five or six are as many as anyone need consume in a single sitting. Almonds are 20 percent protein by weight and have a third more protein than eggs. Almonds are also high in monounsaturated fats and fibre. Well known health benefits include brain development, cholesterol regulation, heart health, skin care, blood pressure regulation, prevention of cancer, protection against diabetes, and protection against birth defects. Lesser known benefits include weight loss due to the appetite suppressing nature of their monounsaturated fats, prevention of constipation due to their rich fibre content, and increased energy levels due to the presence of manganese, copper and riboflavin for energy production. Almonds are also known to reduce the risk and severity of Alzheimer's disease and can be ground into an excellent milk substitute.

Beef – Beef is traditionally one of the most highly sought after of all meats and there is no denying its nutritional benefits. Not only does just 85 grams provide you with 50% of the recommended daily intake of protein, but it is also extremely high in zinc, iron and B-vitamins. Did you know that half of the fatty acids in beef are monounsaturated, the same type of fatty acids found in olive oil. In addition, approximately one-third of the saturated fat in beef is stearic acid. Studies have shown that stearic acid does not raise blood cholesterol levels like other saturated fatty acids do, making lean beef just as effective as skinless chicken for lowering blood cholesterol levels.

Chicken – Chicken contains much less fat than red meat but is equally rich in protein, B vitamins, iron and zinc; twice as much in the darker meat as in the breast. Chicken is also a very good source of the cancer-protective B vitamin, niacin, the consumption of which has further been shown to reduce the incidence of developing Alzheimer’s Disease by up to 70%. And then there is its selenium content, an essential component of several major metabolic pathways. And yes, traditional chicken soup has been found to contain a special sulphur compound that actually protects against throat and chest infection.

Broccoli: Cruciferous vegetables such as broccoli, cauliflower and cabbage are fat and cholesterol free, packed with vitamins and minerals, a surprisingly good source of protein as well as carbohydrates, an excellent source of dietary fibre and extremely low in calories. They have also been shown to have great cancer fighting properties due to their high level of phytochemicals. The same phytochemicals that are claimed to aid in the reduction of abdominal fat by reversing the estrogen effects of pesticides in our food.

Tomatoes - One of the best known reasons for including the humble tomato in your diet is Lycopene. Cancer causing free radicals in the body can be literally flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient. Lycopene is not naturally produced in the body and while other fruits and vegetables do contain Lycopene, no other fruit or vegetable has the same concentration. While tomatoes are not as high in other nutrients as other vegetables they are also the leader where vitamin C is concerned, medium tomato containing about 23 mg.