Spending 20 minutes in the sun could help to lower your risk of heart disease, scientists have claimed.

We’ve all heard the buzz about super foods, those superheroes of nutrition that save your body from obesity and disease while raising your energy levels. Food manufacturers and restaurants have caught onto the craze and seem to bill everything from muffins to sports drinks as “super.” Curious about which foods truly lived up to the title; I conducted some research of my own and then created this top 10 list of super foods.

1. Salmon - Whether you like it grilled, broiled or raw as sushi, salmon is one of the best sources of omega fatty acids around. Eat just 3 ounces of the fish, and you’ll have consumed 100 percent of your body’s daily requirements for omega 3. Studies have found that omega 3 helps with brain function, improves cardiovascular health and can keep joints healthy and strong. Just make sure to opt for wild-caught salmon, which is lower in calories and richer in nutrients than farmed.

2. Organic Tea - Organic red, green and black teas are very rich in antioxidants, nutrients that fight the free radicals that cause our bodies to age. In clinical studies, green tea has been found to lower one’s risk of developing cancer, slash cholesterol levels and even improve hardening of the arteries in men with heart disease.

3. Acai - Another excellent partner in the fight against free radicals, the acai berry contains more than 10 times the amount of antioxidants found in grapes. Acai berries are also high in dietary fiber and contain all of the amino acids that your body requires. If you choose to drink acai berry juice, be sure to look for 100 percent pure juice rather than drinks with acai berry flavoring.

4. Hot Peppers - Capsaicinoids, the chemicals in hot peppers that make them so intense on the palate, are remarkably good for the body. These natural chemicals fight inflammation and are shown to alleviate symptoms of arthritis, increase the metabolism and lower the risk of cancer. Chili peppers contain double the amount of Vitamin C found in oranges, making them excellent for boosting the immune system.

5. Quinoa - Sometimes lumped in with grains, quinoa is actually a seed that is very rich in amino acids, fiber and protein. In clinical studies, quinoa has been shown to improve blood pressure, cholesterol and blood sugar levels. Quinoa is easy to add to the diet because it can be used as a substitution for rice and almost all types of grains.

6. Seeds - Nearly all seeds provide massive doses of key nutrients that are highly beneficial for the body. For example, flaxseed is the best dietary source for cancer-fighting lignans, and just one-quarter cup of sunflower seeds gives you half of your day’s vitamin E requirements. When purchasing roasted seeds, be sure to check sodium levels or purchase raw seeds to add to recipes or roast on your own.

7. Yogurt - Calcium is absolutely essential to bone health and is particularly important for women as we age. One serving of yogurt has more calcium than a single serving of whole milk or cheese. In fact, the only natural food with more calcium per serving than yogurt is sardines. When choosing yogurts, opt for Greek varieties, as these tend to contain double the lean protein found in traditional yogurt.

8. Spinach and other Leafy Greens - Turns out Popeye really was strong because of his spinach. This green contains 500 percent of one day’s dose of vitamin K, which is essential to bone health and helps with blood clotting. Other leafy greens are also excellent sources for key nutrients, such as collard greens, which contain vitamin A and nutrients that are essential for eyesight. Mustard greens, kale and watercress are additional nutritious greens. It’s best to consume your greens raw…such as, in salads, smoothies and sauces in order to get the full benefits of their nutrients.

9. Garlic - Flavonoids in garlic encourage the body to produce the antioxidant glutathione, which is vital to fighting disease and promoting cardiovascular health. Garlic is known to lower the risk of some forms of cancer, decrease blood pressure and cholesterol levels, boost brain functioning in Alzheimer’s patients and help the immune system fight illnesses.

10. Avocados - Every healthy diet must include some fats, and you won’t find a healthier source than avocados. Studies have found that avocados help the body to absorb key nutrients, particularly when consumed simultaneously with a wholesome food, such as in a salad, sauce or on a sandwich.

I hope this list will help you make better decisions at mealtimes and incorporate more wholesome, nutritious foods into your diet. While you simply can’t eat all of these super foods every day, make it a goal to eat at least one or two daily. For specific dietary advice about how many super foods your body requires, talk to your doctor or see a nutritionist.

Inadequate levels of vitamin D may increase the risk for uterine fibroids, a new study reports.

Vitamin D has been associated with reduced risk for various diseases, but this is the first to examine the connection to fibroids, benign tumors of the uterus that can cause pain and bleeding.

Researchers randomly selected 620 black and 410 white women, ages 35 to 49, and determined their vitamin D levels with blood tests and their health status with questionnaires. Their analysis appears in the May issue of Epidemiology.

About two-thirds of the women had fibroid tumors. In the entire group, only 10 percent of the black women and 50 percent of white women had vitamin D levels above 20 nanograms per milliliter, generally considered an adequate level.

After adjusting for age, physical activity, sun exposure and other variables, they found that having a vitamin D level above 20 decreased the risk for fibroids by 32 percent, and that each increase of 10 nanograms per milliliter in vitamin D was associated with a 20 percent lower risk of having a fibroid tumor.

The lead author, Donna Day Baird, an epidemiologist with the National Institutes of Health, cautioned that this was only one epidemiological study and needed to be replicated. Still, she said, “sufficient levels of vitamin D are probably good for several health outcomes, and fibroids may be one of them.”

By NICHOLAS BAKALAR

Find out what moisturizers can and can’t do for your skin and how to select a moisturizer that suits your needs.

By Mayo Clinic staff

Moisturizers prevent and treat dry skin, but that’s not all they do. Moisturizers can protect sensitive skin, improve skin tone and texture, and mask imperfections. There are plenty of different moisturizers available. Here’s help finding the right moisturizer for you.

Which moisturizer is best for you?

On the most basic level, moisturizers hold water in the outermost layer of skin. They also act as a temporary barrier. Many moisturizers contain some combination of humectants and emollients, as well as other ingredients.

The moisturizer that’s best for you depends on many factors, including your skin type, your age and whether you have specific conditions, such as acne. For general guidelines, consider the following:

• Normal skin. Normal skin is neither too dry nor too oily. To maintain this natural moisture balance, use a water-based moisturizer that has a light, nongreasy feel. These moisturizers often contain lightweight oils, such as cetyl alcohol, or silicone-derived ingredients, such as cyclomethicone.
• Dry skin. To restore moisture to dry skin, choose a heavier, oil-based moisturizer that contains ingredients such as antioxidants, grape seed oil or dimethicone, which helps keep your skin hydrated. For very dry, cracked skin, petrolatum-based products are preferable. They have more staying power than creams do and are more effective at preventing water from evaporating from your skin.
• Oily skin. Oily skin is prone to acne and breakouts. Though oily, such skin still needs moisture, especially after using skin care products that remove oils and dry out the skin. A light moisturizer can also help protect your skin after washing. Choose a water-based product that’s labeled “noncomedogenic,” which means it won’t clog pores.
• Sensitive skin. Sensitive skin is susceptible to skin irritations, redness, itching or rashes. Look for a moisturizer that contains soothing ingredients such as chamomile or aloe and doesn’t contain potential allergens, such as fragrances or dyes. Also, avoid products containing acids, which can irritate sensitive skin.
• Mature skin. As you age, your skin tends to become drier because your oil-producing glands become less active. To keep your skin soft and well hydrated, choose an oil-based moisturizer that contains petrolatum as the base, along with antioxidants or alpha hydroxy acids to combat wrinkles. These ingredients help hold in moisture and prevent flaky, scaly skin.

Getting the most out of your moisturizer

To make the most of your moisturizing routine:

• Be willing to experiment. Find a moisturizer that fits your skin type and makes your skin look and feel soft. You may need to try several brands with varying ingredients before you find one you like.
• Protect yourself from the sun. Choose a moisturizer that contains sunscreen, which performs double duty by hydrating your skin and protecting it from sun damage.
• Don’t necessarily buy the most expensive brand. Keep in mind that cost has no definite relationship to effectiveness. Just because a moisturizer is expensive doesn’t mean it’s more effective than a cheaper product.
• Apply moisturizers immediately after bathing. Pat or blot your skin until it’s just barely dry, then apply moisturizer immediately to help trap water in the surface cells.
• Apply moisturizer to your hands and body as needed. Apply after bathing or showering, before exercising outdoors in cold weather, and every time you wash your hands. Although often ignored, your hands are more exposed to the elements, especially soaps and chemicals, than is any other part of your body.
• Use heavy creams appropriately. Don’t use any heavy creams on your face unless you have excessive dryness. You can use heavy, oil-based creams on your legs, hands and feet because those areas tend to be drier.

Keep in mind that there’s no guarantee that any moisturizer will live up to all of its claims or even contain its advertised ingredients. Moisturizers are considered cosmetics, so the Food and Drug Administration (FDA) regulates them in a different and more lenient manner than it does drugs. This means that products don’t need to undergo the same rigorous testing for safety and effectiveness before going to market that prescription drugs do.

If a moisturizer doesn’t improve the condition of your skin or you notice skin problems after using a moisturizer, see your doctor or dermatologist. He or she can help you create a personalized skin care plan by assessing your skin type, evaluating your skin’s condition and recommending moisturizers likely to be effective.