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Nutrition and Lifestyle Tips 
Introducing Superfoods: Yours to Discover
I have been inspired by one of the world’s leading experts on nutrition and natural healing, David Wolfe. His research has spanned over almost two decades now and he has a wealth of knowledge on the topic of superfoods (which are foods that have a very high nutrient value containing high levels of vitamins and minerals). I have decided to spread his wealth of knowledge and create a comprehensive list of these foods that you can find in some groceries stores (including Whole Foods, or The Big Carrot, in Toronto) and various health foods stores (including online at Sunfood Nutrition ).
The Superfoods: Fruits , Vegetables (Land and Sea) , Nuts and Seeds , Herbs, Teas, and Spices , Other
1. Fruits
| Fruit |
Health Benefits/Nutrients
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- Excellent source of protein (containing 18 different amino acids), high level of beta-carotene (higher than carrots), potassium, calcium, selenium, zinc, vitamin B1, B2, B6, C (500 times more than oranges), and E. Good as an immune and energy booster, weight loss, 35 calories per tablespoon.
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- One of the most nutrient dense foods on the planet, high levels of zinc, chromium, and magnesium, beta-carotene, and many other vitamins, antioxidant flavenoids that protect against heart disease and cancer. Highest source of antioxidants (10x's more than blueberries). Contains tryptophan which is good for relaxation. Helps production of neurotansmitters including serotonin. Good for weight loss.
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Durian |
- Contains high amounts of vitamin C, potassium, tryptophan, source of healthy fat and fibre..
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- Good source of unsaturated fats, fibre, amino acids, and trace minerals, great for cardiovascular and digestive health.
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Good source of bioflavonoids, which possess anti-inflammatory, antioxidant and antiviral properties. They are high in phosphorus and vitamins A, C, B1, B2, B3, B6, and B12. For a fruit, they are a good source of protein and rich in Pectin.
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Avocadoes |
- High in healthy fat (30grams of unsaturated, healthy fat),
high levels of vitamin E, folic acid and potassium, high levels of lutein (good for eyes and cardiovascular system), curbs hunger.
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Great sources of calcium, magnesium, and potassium, and the medium chain triglycerides aid in metabolism regulation and muscle/tissue repair. There’s suggestive evidence that the fatty acids in coconut have antibacterial properties, too.
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- Contain high level of vitamin C, amino acids, fibre, beta-carotene, calcium, potassium, phosphorous, and iron. Has anti-flammatory, anti-depressant, and immune boosting properties.
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- Great sources of calcium, magnesium, and potassium, and the medium chain triglycerides aid in metabolism regulation and muscle/tissue repair. There’s suggestive evidence that the fatty acids in coconut have antibacterial properties, too. Contains saturated fat but does not cause the same biological response as animal fat. The fat is quickly metabolized, boosts metabolic rate. Coconut is also a great anti-viral, anti-bacterial and anti-fungal food. Amazing source of electrolytes.
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The Superfoods: Fruits , Vegetables (Land and Sea) , Nuts and Seeds , Herbs, Teas, and Spices , Other
2. Vegetables (Land and Sea)
| Vegetable(s) |
Health Benefits/Nutrients
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Sea Vegetables (nori, kelp, dulse, arame, wakame, kombu)
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- High calcium levels, alkalinize blood, protect blood from heavy metals and other toxic pollutants, high iodine levels that stimulate thyroid and metabolism, good for weight loss.
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Kale
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- Packed with nutrients including; high levels of calcium, iron, and fiber. Also contains beta-carotene, vitamin C and K. One cup is only 35 calories and contains 1.5 grams of fiber.
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Swiss Chard
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- Packed with vitamins A and C, iron, calcium and phytonutrients.
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Olives/Olive Oil
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- Anti-inflammatory, curbs hunger
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Broccoli and Cauliflower
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- Rich source of vitamin A, vitamin C, and bone-building vitamin K, fiber for weight control,
contains two known anti-cancer substances, sulforaphane and indole-3-carbinol
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The Superfoods: Fruits , Vegetables (Land and Sea) , Nuts and Seeds , Herbs, Teas, and Spices , Other
3. Nuts and seeds
| Nuts and Seeds |
Health Benefits/Nutrients
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Walnuts
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- Good source of healthy omega 3 fats, protein, fiber, magnesium, vitamin B and E.
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Almonds
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- Good source of protein and fibre, and several minerals including calcium, magnesium, iron, potassium and zinc, high in vitamin E, contain monounsaturated "healthy" fats.
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Salba (Chia Seeds)
Salba Whole Grain - Neutral Pleasant Taste, 12.7 oz
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- Excellent source of protein (contain every amino acid except taurine), great source of omega 3 fatty acids, contain more antioxidants than blueberries, energy booster, high level of iron, .
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Hemp Seeds
Organic Hemp Seed
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- Excellent complete source of plant protein, perfect omega 3 and 6 ratio, protect body against cancer,
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Quinoa
Truroots Whole Grain Quinoa - 6 Units / 12 oz
Truroots Sprouted Quinoa - 6 Units / 12 oz
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- High in protein (8 grams in 1 cup cooked), fiber (5 grams per cup), good source of iron and zinc, vitamin E, and selenium to help control weight and prevent diabetes and heart disease.
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Pumpkin Seeds
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- Excellent source of zinc, essential fatty acids and protein. Pumpkins themselves, contain high levels of alpha- and beta-carotene,
B5, C, E, potassium, calcium and fibre.
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The Superfoods: Fruits , Vegetables (Land and Sea) , Nuts and Seeds , Herbs, Teas, and Spices , Other
4. Herbs, Teas, and Spices
| Herbs, Teas, Spices |
Health Benefits/Nutrients
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Aloe Vera |
- contains MSM (good for joint health), reduces inflammation, alkalinizing, reduces indigestion, heart burn and ulcers, skin healer, rich in: natural steroids, antibiotic agents, amino acids, minerals and enzymes.
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10% protein, 60% carbohydrate and full of fatty acids, phytonutrients, vitamins and minerals trace. Boosts energy and libido.
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Ginseng |
- stress reducer, energizer, anti-infection.
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Echinaecea |
- anti-biotic and immune system booster.
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Nettle |
- Aids digestion, increase thyroid function and metabolism, releases mucus of colon and flushes waste.
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Cat's Claw |
- Anti-inflammatory, anti-microbial, anti-bacterial, anti-tumor. "may be beneficial in the treatment of arthritis, bursitis, allergies, diabetes, lupus, chronic fatigue syndrome, cancer, herpes, organic depression, menstrual irregularities and disorders of the stomach and intestines."
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Tumeric |
- Anti-inflammatory properties, anti-septic and anti-bacterial, can be used as a treatment for cancer and Alzheimers disease, detoxifier, aids fat metabolism, treats many skin conditions.
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Ashwagandha |
- Anti-inflammatory, anti-tumor, anti-stress, antioxidant, mind-boosting, immune-enhancing, libido boosting, and rejuvenating properties
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The Superfoods: Fruits , Vegetables (Land and Sea) , Nuts and Seeds , Herbs, Teas, and Spices , Other
5. Other
| Food |
Health Benefits/Nutrients
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- Excellent and dense source of protein, contains 70% complete protein.
Helps control blood sugar levels and cravings and aids in weight loss.
- Potential of stem cell genesis (research here) which leads to many possible health benefits.
- Spirulina also has an anti-inflammatory property (possibly from the omega oils it contains). New research here.
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- "Complete protein profile, all the B vitamins, vitamin C and E and many minerals. It is amazing for the immune system and for reducing cholesterol and preventing the hardening of the arteries, a precursor to heart attacks and strokes."
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- Complete amino acid protein, high levels of beta-carotene, B vitamins and chlorophyll.
Improves brain function and memory, strengthen the immune system.
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- good for energy, immune system enhancer, high in protein, brain booster.
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- very high source of vitamin B5 (for energy and combating stress), contains every nutrient necessary to support life!
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- amazing natural antibiotic.
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Medicinal mushrooms (including; reishi, agaricus, blazei, cordyceps, maitake, and more) |
- Essential immune system boosters.
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Soy Lecithin |
- Great for brain function and protection of neurons (helps build myelin sheath),
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Wheatgrass and Barley Grass |
- Densely packed with nutrients including: chlorophyll, potassium, magnesium, copper, phosporous, manganese, zinc, beta-carotene, vitamin B1,2,6, and 12. Very high levels of calcium, iron, and vitamin C. Good for energy and detoxification. Stimuates thyroid and aids in digestion. It a great detox, cleans the blood. Alkalinizing and neutralizes heavy metals (such as mercury).
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____________________________________________________________
Personal Trainer in Toronto
Eric Astrauskas, Spec. Hons. B.A., C.K., P.T.S.
Phone: 416-912-9716
Email: eric@ptinto.com
Hours: M-F 6am-8pm, Sat+Sun 8am-12pm
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