“Let thy food be thy medicine, and thy medicine be thy food.” So said Hippocrates, the father of modern medicine.

What are superfoods? Oh, just your not-so-average edible plant matter packed with disease-battling, cancer-preventing, skin-saving miracle nutrients. To make our list, these foods had to have more than just street cred and a wispy celebrity endorsement; these claims are backed by science and supported by health professionals.

1. Almonds

Few superfoods deserve a spot on this list as much as almonds. Learn more about why we’re nuts about these nuts.

2. Apples

You’ve heard the expression, “An apple a day keeps the doctor away”. Apples are a great addition to a healthy diet.

3. Apricots

These orange-colored little fruits offer some great health benefits and are easy to snack on when you’re on-the- go.

4. Artichokes

As long as you avoid drenching these fabulous green globes in mayo or butter, artichokes may actually help to lower your cholesterol.

5. Asparagus

This green stalky vegetable is fabulous at assisting the body in the removal of waste products. It tastes great when steamed, too! Become an asparagus fanatic!

6. Avocados

Avocados are pretty tough not to love. Not only do they pack quite a nutritional punch, they’re incredibly satisfying, too!

7. Bananas

With their versatility and delicious taste, bananas may be one of the most pleasant ways to enhance your health. Boost your health with bananas!

8. Beans and Lentils

Beans and lentils provide a ton of fiber, protein, and a host of other health benefits.

9. Beets
You either love em’ or hate em’. But if you love em’, you’ll have a leg up on those who don’t. Loving beets give you an edge healthwise!
10. Bell Peppers

Whether they’re red, yellow, orange, or green, bell peppers pack quite a nutritional punch. Bake them, broil them, steam them, or eat them raw. Any way you slice them, bell peppers taste great! Spice up your health with bell peppers!

11. Berries

For a fruit so small, berries are a true nutritional powerhouse! Jump on the berry bandwagon!

12. Broccoli

When Mom told you to eat your broccoli, she knew what she was talking about!

13. Brussels Sprouts

Forget about the brussels sprouts you used to hide in your napkin as a kid. When prepared the right way, brussels sprouts are one of the tastiest veggies around. They’re great for your health, too! Give brussels sprouts a shot!

14. Cabbage

If you love cabbage, feel free to brag to those who don’t about all of the health benefits cabbage offers you.

15. Cantaloupe

This deliciously sweet melon is the perfect addition to a summer salad, and it can improve your health, too! Ask not what you can do for your cantaloupe, but what can cantaloupe do for you?

16. Carrots

Every kid knows that carrots are great for eyesight, but your vision isn’t the only thing impacted by adding carrots to your diet. Go crazy for carrots!

17. Cauliflower

This cruciferous white veggie is tops in vitamin C and manganese and is excellent for your health. Love them roasted!

18. Cherries

Cherries are one of those nutritional superfoods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries may be credited with slowing down the aging process and even with ending insomnia! Remember to seize the benefits of cherries while you can!

19. Chia Seeds

These tiny seeds are rich in Omega-3 fatty acids, and provide protein, healthy fats, and fiber. Try adding two tablespoons to your favorite smoothie recipe. Get to know this superfood.

20. Coconut

This tasty fruit is one of the most versatile superfoods out there.

21. Dark Chocolate

If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) may be great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index! Indulge AND boost your health at the same time!

22. Eggs

Full of protein and extremely versatile, eggs are rich in nutrients. They can tackle a number of health problems and encourage weight loss. Learn to embrace the egg and its nutritional value.

23. Fish

While it’s important to monitor which fish add nutritional value without any health risks, if you can find the good stuff, you’ll reap amazing benefits. Fish may protect your heart, fight cancer, and strengthen your immune system. Discover the benefits of choosing healthy fish.

24. Flax Seeds

This little seed is a nutritional powerhouse. It may help your digestion, strengthen your immune system, and help with diabetes. The only seeds more powerful than flax are Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds are, and it is often more cost-effective for those on a budget. Learn more about this valuable little seed.

25. Garlic

Most folks these days know the benefits of eating garlic. Aside from scaring vampires away, garlic may lower cholesterol, help with high blood pressure, fight against cancer, and even kill certain bacteria. Discover the value of this versatile flavor-enhancer.

26. Grapes

This fruit is fabulously portable, so there’s no excuse not to include grapes in your healthy eating plan. They may strengthen your eyes, help with circulation, and may even fight cancer and kidney stones.

27. Hot Peppers

Heat up your meals by adding hot peppers to your plate. They promise better digestion, an improved immune system, and better blood circulation and digestion. There is even a rumor that hot peppers aid in weight loss by increasing your metabolism Turn up the heat with this spicy superfood.

28. Kale

This superfood has powerful antioxidant qualities. Kale contains high amounts of phyto-chemicals that may help in preventing macular degeneration and cataracts. Kale may also help to combat many types of cancer, including breast cancer. Include this antioxidant powerhouse in your morning smoothie. Enjoy a SkinnyLicious Protein Smoothie for breakfast or start your healthy eating lifestyle with a Cleanse & Detox Smoothie. Why go krazy for kale? Find out here.

29. Kiwi

Kiwi is different from many other fruits because it contains a number of beneficial substances instead of just one or two. Kiwis are full of antioxidants and make you feel as if you’re on a tropical vacation with every bite. Discover what you may not know about kiwi.

30. Lemons and Limes

These sour fruits are amazing at so many things. They may fight everything from cancer to the common cold. Never miss a chance to include these in your eating plan. We love lemons and limes here.

31. Low-Fat Yogurt and Kefir

Choose plain, non-fat Greek yogurt to pack protein on top of the numerous benefits including increased bone strength, lowered cholesterol, a stronger immune system, and better digestion. It may also be great for ulcers.

32. Mangoes

This tropical delight may help strengthen your memory as well as your digestion. It may also fight cancer and Alzheimer’s disease.

33. Mushrooms

The lowly mushroom deserves to stand on a pedestal because of its medicinal uses. It may help control blood pressure and lower your cholesterol. And yes, like many other foods on this list, mushrooms may fight cancer, too! Enjoy this versatile member of the fungi family.

34. Oats

Oats are well-known for their potential cholesterol-lowering abilities. But did you know they may also improve the condition of your skin and help fight diabetes?

35. Olive Oil

Olive oil can (and should!) be a part of many of your recipes. It may strengthen the heart, fight diabetes and cancer, and can help with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin, as well! Just put a little oil on a cotton ball and wipe clean. You’ll never use cleansers and water again!

36. Oranges

We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges may strengthen your immune system, fight cancer, and strengthen your heart? We love OJ!

37. Papaya

Papaya is a nutritional powerhouse. This yellow/orange fruit provides a number of health benefits and will leave your skin looking fabulous, too! Pick papaya!

38. Peaches

These summertime treats are great for digestion and constipation. Choose peaches this summer!

39. Pineapple

Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it may also strengthen your digestion, your bones, and can aid with weight loss. Welcome this tropical fruit into your kitchen today!

40. Pumpkin

Some folks see pumpkins as something to carve once a year. But the truth is, your friendly jack-o’-lantern also provides tons of fiber and may control blood pressure and normalize heart function. So this year, carve your pumpkin a few hours before dark, and then bring in the flesh and seeds for cooking once the festivities are finished. Choose pumpkin year round!

41. Pomegranates

These amazing fruits may have up to seven times the amount of antioxidants of green tea! Impressed? They
may also fight cancer, reduce blood pressure, and lower bad cholesterol. Power up with delicious pomegranates!

42. Quinoa

This “super grain” is high in fiber, filled with protein, and offers a pleasant nutty flavor. It cooks up like rice and is naturally gluten-free. If you haven’t tried it already, it’s easy to prepare and surprisingly satisfying

43. Spinach

Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach may help fight cancer, improve your cardiovascular health, and improve brain function! Eat your spinach!

44. Spirulina

Don’t let the idea of eating algae prevent you from enjoying all the benefits that spirulina has to offer. It is loaded with essential vitamins and nutrients. Toss it into a smoothie or add it to your favorite recipe, and you won’t even know it’s there. (But your body will!) Get the skinny on spirulina.

45. Sprouts

Feasting on sprouts is a deliciously inexpensive way to reach total body nourishment. You’ll be amazed at how many essential nutrients are packed into these tasty baby plants.

46. Sweet Potatoes

Healthy eaters know that sweet potatoes are a fantastic carb to include in your healthy eating plan! Why? Because they protect your vision, encourage a good mood, fight cancer, and keep your bones strong. That’s why! Incorporate this yummy, sweet spud into your diet.

47. Swiss Chard

If you’ve never heard of swiss chard before, you’re missing out. This leafy vegetable is related to spinach and beets and packs quite a nutritional punch.

48. Tomatoes

These fabulous orbs may be big-time cancer fighters! They also help battle high cholesterol. Tomatoes are terrific superfoods!

49. Walnuts

Easy to pack and snack on while out and about, nuts are loaded with healthy fats and offer a huge array of health benefits. Walnuts may be great for lowering cholesterol, fighting cancer and improving your memory. Fall in love with a nut today!

50. Wild Caught Salmon

Wild caught salmon provides oodles of omega-3 essential fatty acids, a crucial bit of nutrition. But that’s not all. Salmon also provides many other vitamins like B3 and B12, which contribute to a healthy metabolism

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Medical research has shown that aging skin is the result of more than just years on the calendar. Exposure to environmental elements like sunlight (Ultraviolet or UV rays), smoke, and air pollution all contribute to skin aging. Not only does this lead to the formation of lines, wrinkles, and pigmentation – it can lead to more serious skin conditions, including skin cancer. While skin cancers are almost always curable when detected and treated early, the surest line of defense is to prevent them in the first place.

Here are some sun-safety habits that should be part of everyone’s daily healthcare:

1. Avoid unnecessary sun exposure, especially during the sun’s peak hours (10am to 4pm) and always seek the shade.
2. Cover up with sun protective clothing, including a broad-brimmed hat, and UV- blocking sunglasses.
3. Wear a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of 30+ on the face (don’t forget your ears) and body.
4. Avoid tanning salons.
5. Examine your skin from head to toe every month.
6. Have a professional skin examination annually (try “birthday suit on your birthday” to remember!).

For those who wish to have that “healthy-looking” glow, there are alternatives. Sunless tanning products allow you to achieve an instant, natural-looking tan and in no way contribute to developing skin cancers. But even with your “sunless” tan, remember to wear sunscreen!

Science of Antioxidants

Scientific evidence has shown that a topical antioxidant program can help prevent photoaging and the onset of more serious skin conditions. Topical antioxidants have been clinically proven to provide up to eight times the skin’s natural protection from UV damage. Broad spectrum (UVA and UVB) sunscreens are a crucial part of the daily prevention process as well. However, antioxidants can protect your skin from the sun in ways that sunscreens can’t. When used together, antioxidants and sunscreens provide more complete photoprotection – preventing photo-aging and wrinkle formation, while promoting good skin health. Additionally, we always advise our patients that while department or drug store skin products can be very elegant, the pharmaceutical grade products available in Physician’s offices often contain higher percentages of the active, therapeutic ingredients and therefore can be more effective.

One ounce (about a shot-glass worth) of sunscreen is needed to cover the average exposed areas of an adult. Applying less substantially reduces your protection. There is no such thing as a “waterproof” sunscreen or all-day protection. The FDA only requires testing sunscreen for 80 minutes in still water. Sunscreen needs to be re-applied every two hours to maintain protection. Water resistant sunscreen needs to be applied to dry skin, as sunscreen does not adhere to wet skin.

UV Protection

The most important step in a healthy skin care regimen is that you protect your skin from the damaging UV rays proven to be responsible for premature signs of aging—and the major culprit in causing skin cancers. An SPF level 30 or higher is recommended for the optimal protection of your face. Be aware that SPF only tells you how much UVB protection the product provides. To obtain broad-spectrum (UVA and UVB) protection, look for sunscreen that contains an effective physical sunblock (ex. over 5% zinc or titanium oxide) or a chemical sunscreen absorber that protects in the UVA range. The sun’s UVA rays are constant throughout the year, so sunscreen must be worn on cloudy days and in the winter.

Over the course of your life, you should pay close attention to all parts of your skin. Familiarize yourself with it, so you’ll notice any changes that might occur, such as any change or development in a mole or skin growth that might indicate skin cancer. Whenever you have a question or concern, make sure you consult your Dr. Bassichis or your physician.

It is always our pleasure to take wonderful care of your facial heath at ADV ANCED!

Beautifully yours,

Drs. Michelle and Benjamin Bassichis

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