10 Everyday Super Foods
Easy-to-eat foods packed with multiple nutrients to help you stay healthy.
What are 10 Everyday Superfoods?
Mostly foods that are considered nutrient powerhouses. Foods that provide large quantities of antioxidants, phytochemicals (chemicals in plants responsible for colors and smells), vitamins, and minerals. Most superfoods are plant-based, but some fish and dairy also make the cut. Review this list of healthy foods to eat everyday. We have reviewed our top 10 foods to eat daily.
YOGURT
Low-fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. Yogurt is a favorite 10 Everyday Super Foods. Yogurt is also enriched with probiotics for a healthy balance of bacteria in your gut. Even lactose-intolerant people may tolerate yogurt better than milk! Another option for lactose-intolerant folks is Coconut Milk Yogurt.
APPLES
Nutritious, versatile, economical, and a great way to fill up on quality fiber and vitamin C. Enjoy them at any meal or as a portable snack.
NUTS & SEEDS
Nuts have gotten a bad rap because of their high-fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone for an easy and portable snack.
KIWI
Kiwis are among the most nutritionally dense fruits, full of antioxidants. One large kiwi supplies your daily requirement for vitamin C. Kiwis are a good source of potassium, and fiber, and a decent source of vitamin A and vitamin E.
QUINOA
(Pronounced keen-wa) This grain is now readily available in many supermarkets. It is one of the best whole grains you can eat. It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup), and a naturally good source of iron. Quinoa has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes.
BEANS
Good for your heart — really! Beans are on almost everyone’s list of superfoods. Beans are a powerful plant-based protein option. Loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. The U.S. Dietary Guidelines recommend 3 cups weekly.
SALMON
This superfood is an excellent omega-3 fatty acid option. Studies show that omega-3 fatty acids help protect heart health. That’s why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is low in saturated fat.
BROCCOLI
One of America’s favorite vegetables because it tastes good and is available all year long. It’s a rich source of vitamin A, vitamin C, and bone-building vitamin K. Broccoli has plenty of fiber to fill you up and help control your weight. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss it into grains, egg dishes, soups, and salads.
SWEET POTATOES
Delicious member of the dark orange vegetable family, which leads the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked — and think of all the calories you can save over that loaded baked potato.
BERRIES
Nutritional goodness into a small package. Berries are easy to add to our 10 Everyday Super Foods list. They are loaded with antioxidants, and phytonutrients and low in calories. Also, high in water and fiber to help control blood sugar and keep you full longer. Blueberries lead the pack because they are among the best sources of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried.
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