SuperFoods
| APPLES |
| A synergy of: |
Polyphenols, fiber, vitamin C, potassium |
| Other good choices: |
Pears |
| Try to eat: |
An apple a day |
| AVOCADO |
| A synergy of: |
Monounsaturated fatty acids, fiber, magnesium, folate, vitamin E, carotenoids, glutathione, beta-sitosterol, chlorophyll, polyphenols, lutein |
| Other good choices: |
Asparagus, artichokes, extra virgin olive oil |
| Try to eat: |
1/3 to 1/2 of an avocado multiple times weekly |
| BEANS |
| A synergy of: |
Low-fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, phytonutrients |
| Other good choices: |
Pinto, navy, great northern, lima, garbanzo (chickpeas), lentils, green beans, sugar snap peas, and green peas |
| Try to eat: |
At least four 1/2 cup servings per week |
| BLUEBERRIES |
| A synergy of: |
Synergy of multiple nutrients and phytonutrients, polyphenols (pro anthocyanins, anthocyanins, quercetin, catechins), salicylic acid, carotenoids, fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin, phytoestrogens |
| Other good choices: |
Purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries, and all other varieties of fresh, frozen, or freeze-dried berries |
| Try to eat: |
1-2 cups daily |
| BROCCOLI |
| A synergy of: |
Sulforaphane, indoles, folate, fiber, calcium, vitamin C, beta-carotene, letein/zeaxanthin |
| Other good choices: |
Brussels sprouts, cabbage, Kale, turnips, cauliflower, collards, bok choy, mustard greens, swiss chard |
| Try to eat: |
1/2 to 1 cup most days |
| CINNAMON |
| A SuperSpice - try to incorporate daily |
| Other great health promoting spices: |
Sage, oregano, thyme, rosemary, fennel, tumeric, caraway, anise, coriander, cumin & tarragon |
| DARK CHOCOLATE |
| A synergy of: |
Polyphenols |
| EXTRA VIRGIN OLIVE OIL |
| A synergy of: |
Monounsaturated fatty acids, vitamin E, carotenoids, polyphenols, phytosterols |
| Other good choices: |
Coconut oil |
| Try to eat: |
About 1 tablespoon most days |
| GARLIC |
| A synergy of: |
Organosulfur compounds (75 total, with allicin the most active), saponins, polyphenols, selenium, arginine, vitamin C, potassium |
| Other good choices: |
Scallions, shallots, leeks, onions |
| Try to eat: |
"To taste" multiple times a week |
| HONEY |
| A synergy of: |
181 different substances including: polyphenols, salicylates, oligosaccharides |
| Other good choices: |
None |
| Try to eat: |
1-2 teaspoons multiple times a week |
| KIWI |
| A synergy of: |
Vitamin C, Folate, vitamin E, potassium, fiber, carotenoids (primarily lutein/zeaxanthin), polyphenols, chlorophyll, glutathione, pectin |
| Other good choices: |
Pineapple, guava (any variety) |
| Try to eat: |
Multiple times a week |
| LOW-FAT or NONFAT |
| A synergy of: |
Live active cultures, complete protein, calcium, B2 (riboflavin), B12, potassium, magnesium, zinc, conjugated linoleic acid |
| Other good choices: |
Kefir, soy yogurt |
| Try to eat: |
1-2 cups most days |
| OATS |
| A synergy of: |
Fiber, beta glucan, protein, magnesium, potassium, zinc, copper, manganese, selenium, thiamin |
| Other good choices: |
Wheat germ, ground flaxseed, brown rice, barley, whole wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, couscous |
| Try to eat: |
Whole-grain foods that contain a daily minimum of 10 grams of whole-grain fiber daily |
| ONIONS |
| A synergy of: |
Selenium, fructans (including inulin), vitamin E, vitamin C, potassium, daily1 sulfide, saponins, fiber, polyphenols |
| Other good choices: |
Garlic, scallions, shallots, leeks, chives |
| Try to eat: |
Multiple times a week |
| ORANGES |
| A synergy of: |
Vitamin C, fiber, folate, limonene, potassium, polyphenols, pectin |
| Other good choices: |
Lemons, white and pink grapefruit, kumquats, tangerines, limes |
| Try to eat: |
1 serving daily |
| POMEGRANATES |
| A synergy of: |
Vitamin B6, vitamin C, polyphenols, potassium |
| Other good choices: |
Plums |
| Try to eat: |
4-8 ounces of 100% pomegranate juice multiple times a week or any amount of seeds |
| PUMPKIN |
| A synergy of: |
Alpha-carotene, beta-carotene, fiber, vitamin C, vitamin E, potassium, magnesium, pantothenic acid |
| Other good choices: |
Carrots, butternut squash, sweet potatoes, orange bell peppers |
| Try to eat: |
1/2 cup 5-7 days a week |
| SPINACH |
| A synergy of: |
Multiple nutrients/phytonutrients, lutein/zeaxanthin, beta-carotene, plan-derived omega-3 fatty acids, glutathione, alpha-lipoic acid, vitamin C, vitamin E, B vitamins |
| Other good choices: |
Kale, collard, swiss chard, arugula, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers, seaweed |
| Try to eat: |
1 cup steamed or cups raw most days |
| TEA |
| A synergy of: |
Flavonoids, fluoride |
| Varieties: |
Black or green |
| Try to eat: |
1-4 cups daily or more |
| TOMATOES |
| A synergy of: |
Lycopene, vitamin C, alpha-carotene, beta-carotene, lutein, zeaxanthin, phytuene and phytofluene, potassium, B vitamins (B6, niacin, folate, thiamin, pantothenic acid), chromium, biotin, fiber |
| Other good choices: |
Red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry guava |
| Try to eat: |
1 serving of processed tomatoes or varieties listed above per day and multiple servings per week of fresh tomatoes |
| TURKEY |
| A synergy of: |
Low-fat protein, riboflavin, niacin, vitamin B6, vitamin B12, iron, selenium, zinc |
| Other good choices: |
Skinless chicken breast |
| Try to eat: |
3-4 servings a week of 3-4 ounces |
| WALNUTS |
| A synergy of: |
Plant-derived omega-3 fatty acids, vitamin E, magnesium, polyphenols, protein, fiber, potassium, plant sterols, vitamin B6, arginine, resveratrol, melatonin |
| Other good choices: |
Almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews |
| Try to eat: |
1 ounce, 5 times a week |
| WILD SALMON |
| A synergy of: |
Marine-derived omega 3 fatty acids, B vitamins, calcium (when canned with bones), selenium, vitamin D, potassium, protein, carotenoids |
| Other good choices: |
Halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters and clams |
| Try to eat: |
3-4 ounces 2 to 4 times a week |
Pratt, Steven G. & Matthews, Kathy. SuperFoods HealthStyle, New York: William Morrow, 2006. |
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