Here is the third installment of the Super Foods Break Down:

Just in case you missed the first two:

1. Super Foods:  Nutrients and How They Help
2. Super Foods:  Preventing Disease, part one
   

Scan the list below for the health issues you’re most interested in.  The link for each food will take you to its Food for Thought, which goes deeper into the health benefits and sometimes shares recipes and/or preparation and storage tips.  Also check out the Super Foods list, print a copy for your fridge, and make a concerted effort to include more of them in your weekly routine.

Remember that Super Foods are given that title because they belong in more than one category.  When you choose these foods on your plate, you’re getting a two-for-one deal (or three- or four- or more-for-one deal) on the ways it will help you stay healthy.  See my original thoughts on the subject here:  Two Paradigms of Healthy Eating.

The second half of the list of diseases that are helped/prevented by Super Foods:

Osteoporosis

• yogurt
• eggs
  
• tomatoes
  
• onions
• wild salmon, walnuts and flax
• spinach

Inflammatory bowel disease

• yogurt
• wild salmon, walnuts and flax

Reduces high blood pressure

• yogurt
• eggs
• wild salmon, walnuts and flax
  
• garlic
• onions
• spinach
• oats
• dark chocolate (chocolate always lowers my stress!) 

Improves thyroid health

• eggs

Eczema

• yogurt
• spinach (even preventing skin cancer)

Allergies

• yogurt
• raw honey, local only

Asthma

• hot peppers
• oats
• wild salmon and flax

Anti-inflammatory (generally good for arthritis sufferers)

• tomatoes
• olive oil, peanut butter, avocado
• sweet potato
• sunflower seeds
• garlic
• onions
• wild salmon, walnuts and flax
• cinnamon, dark chocolate
  
• spinach

Lowers risk for depression, ADHD

• wild salmon and flax

Helps with menstrual pain and menopause

• wild salmon and flax

Fights yeast

• cinnamon
• yogurt
  

Protects against age-related memory loss

• spinach
• blueberries

Of course, the disclaimer for all this is that I’m just a mom, not a doctor or even a nutritionist.  The Internet told me this, and it can tell you, too.  Make sure you don’t make any medical decisions based on the information here, just ask medical questions of your doctor.

Cook with Super Foods

Are you ready to get more power-packed goodness into your diet?  Grab your menu plan calendar and click on through to the October Fest Carnival of Super Foods.  It’s a Super Foods Fest of recipes this week!  If you have a recipe that includes two or more Super Foods from the list under the tab in the top menu bar or one that highlights a particular super food, please share in the comments or link to your blog post.  My recipe has NINE Super Foods, sometimes more.

Let’s load up on the healthy foods as we head into hibernation (I wish!) for the winter.  Find over 60 bean/legume recipes and lots of ways to use broth at the past two weeks’ carnivals, then look forward to the “Un-Processed” foods and Healthy Fats themes (and you can win some healthy ingredients for participating the last two weeks).  I’m looking forward to building some great resources!

Read About Super Real Food!

You can win Nina Planck’s Real Food: What to Eat and Why or Real Food for Mother and Baby this week at Kitchen Stewardship!  Go to the giveaway post here.  An extra entry for sharing a recipe in the carnival…

Get in on all the giveaways and recipe fests!  Sign up for an email subscription or grab my reader feed.

If you missed the last Monday Mission, click here.

Kitchen Stewardship is dedicated to balancing God’s gifts of time, health, earth and money.  If you feel called to such a mission, read more at Mission, Method, and Mary and Martha Moments.