Top 5 Super Foods: the next generation

A decade ago, the top five super foods are garlic, broccoli, soy, peanuts and salmon. After 10 years of new scientific discoveries, the foods stays on the list which picked by Dietitians are as follow:

1. Walnuts
   Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.


2. Flax Seed
   A vegetarian alternative to provide omega 3 fatty acid. Flax seed has been shown in many studies to offer heart-healthy benefits. Research revealed that lignan in flax seed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention.


3. Pomegranate
   Pomegranate juice contains high levels of antioxidants - higher than most other fruit juices, red wine or tea. Preliminary evidence suggested that drinking concentrated pomegranate juice may reduce cholesterol. It was further suggested that drinking a glass of pomegranate juice a day for one year reduced blood pressure and slowed down low density lipoprotein or LDL cholesterol (the bad cholesterol) oxidation.


4. Salmon
   Salmon is a perfect food to substitute meats. It is a good source of protein and omega 3 fatty acids. With more than a decade of solid supporting scientific evidence, no wonder salmon stays on the top five super food list! With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.


5. Dark greens
   Dark green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans etc are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories, making them perfect foods to keep your heart healthy and your waistline slim.

Other Super Foods that almost made the list:

• Green Tea
• Chocolate
• Yogurt/Probiotics
• Tomato

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