Dr. Oz's Top 5 Superfoods for 2010

Posted Thu, 02/25/2010 - 10:32am by Karen Eisenbraun

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On a recent episode of The Dr. Oz Show, Dr. Mehmet Oz revealed his list of the best five superfoods to start eating in 2010. You may have never heard of some of these foods before, but all have powerful anti-aging and disease-fighting properties. Adding these foods to your diet can greatly benefit your health and help you feel more energetic, youthful, and alive.

Barramundi

The barramundi is a fish with a buttery rich texture and a mild, succulent flavor. Barramundi is easy to cook, is lower in fat and calories than meat and poultry, and provides up to 60% of an adult’s daily recommended protein intake. The omega-3 levels in barramundi are comparable to those in salmon: Barramundi contains 833 milligrams of omega-3 fatty acids in a 5-ounce serving, which far exceeds the amount found in mild-flavored whitefish.

Benefits of Omega-3s

Omega-3s can help reduce a variety of health problems, including:

  • Risk of cardiovascular disease and stroke
  • Depression and post-partum depression
  • Alzheimer’s
  • Cognitive decline
  • Macular degeneration
  • Arthritis
  • Asthma
  • Psoriasis
  • Other inflammatory conditions

Though naturally carnivorous, barramundi can adapt to a largely plant-based diet, making it less subject to the high levels of mercury and other toxins commonly found in predatory fish. Not only does a vegetarian diet make farm-raised barramundi a healthier fish, it also makes barramundi a more eco-friendly choice. According to green nutritionist Kate Geagan, barramundi is three times more energy efficient to produce than salmon, and 13 times more energy efficient than steak.

Greek greens

Greens such as fennel and mustard greens are popular in Greece, where life spans are longer and levels of Alzheimer’s disease are lower. According to David Grotto, author of 101 Foods that Could Save Your Life, Fennel is an excellent source of fiber, folate, potassium, and vitamin C. It also possesses anticancer and anti-inflammatory properties. Fennel has traditionally been used to treat colic in infants and relieve intestinal gas and cramping. The base, stalks, leaves, and seeds of fennel can all be used in cooking. The seeds can be toasted to enhance the flavor and added to meat dishes and sauces. Fennel seeds are also used in many herbal medicines to reduce gas and indigestion.

Mustards greens are the leaves of the mustard plant. According to the World’s Healthiest Foods, mustard greens are high in vitamins A, C, E, and B6, folate, magnesium, calcium, and fiber. They can help promote lung health and relieve asthma, promote cardiovascular health, support bone health, and protect against arthritis.

Fennel and mustard greens are also both high in vitamin K, a vital nutrient that is lacking in most Americans, according to Dr. Oz. Vitamin K allows the blood to clot normally, helps prevent postmenopausal bone loss, helps prevent calcification of the arteries, and protects against liver and prostate cancer.

Mangosteen

A sweet tropical fruit from southeast Asia, mangosteen is low in sugar and high in vitamins A and C. It is also rich in antioxidants, particularly the compound magnostin, which is antibacterial, antiseptic, and antifungal. Mangosteen may help slow aging processes in the body and the brain and has been used to treat diarrhea, urinary disorders, eczema, and other skin conditions.

Mangosteens are roughly the size of an apple, with a thick purple rind and a sweet, juicy white center that is segmented like an orange. If you cannot find fresh mangosteen, look for it canned or frozen, or buy mangosteen juice or tea.

Turmeric

Sometimes incorrectly labeled tumeric, turmeric is a member of the ginger family that gives mustards and curry their yellow color. Turmeric is high in iron, manganese, potassium, vitamin B6, and vitamin C, as well as antioxidants. It possesses cancer-fighting and anti-inflammatory properties. According to 101 Foods, turmeric has been traditionally used to relieve menstrual cramps, respiratory conditions, ulcers, and inflammation. Turmeric can help strengthen the immune system, improve digestion, and promote cardiovascular health. It has also been found to counteract cognitive impairment after brain injury in a study involving rats, and also to combat cancers of the skin, breast, prostate, and colon.

Turmeric is traditionally dried and ground into powder. If you are making your own turmeric powder, use caution as it can stain clothing. If purchasing turmeric powder, buy from a fresh source and in small quantities. Turmeric can be added to stews, soups, rice, and fish dishes. It can also be found in tea form. Dr. Oz recommends drinking turmeric tea prior to consuming alcohol to help prevent hangovers.

Imo

This purple sweet potato is eaten daily in Okinawa, where some of the world’s longest-living women live. It is full of beta-carotene, which helps protect cells from the damaging effects of free radicals. Beta-carotene is also converted by the body into retinol, a form of vitamin A that helps preserve and improve eyesight and fights viral infections. Imo can also help enhance immune system functionality, improve the function of the reproductive system, and promote communication between cells, which can help prevent cancer. Imo has 150% more antioxidants than blueberries, which makes it a powerful anti-cancer and anti-aging food. If you can’t find imo, eat regular orange sweet potatoes, which have similar health benefits.

Additional resources:

World’s Healthiest Foods: Vitamin K
World’s Healthiest Foods: Beta-carotene
Functional Ingredients: Mangosteen
Australis corrects Dr. Oz on barramundi

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Submitted by Timothy Boyer on Mon, 01/02/2012 - 12:46pm.

Hi,

Nice article. In spite of some criticisms of Dr. Oz, his superfood lists are particularly helpful for discovering foods that most people have not heard about. I was surprised by one superfood he suggested for fighting belly fat

http://www.emaxhealth.com/8782/dr-ozs-discusses-top-3-superfoods-blast-b...

that would never have occurred to me.

Keep up the good work.

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