10 Everyday Super Foods
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10 Everyday Super Foods
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Easy-to-eat foods packed with multiple nutrients to help you stay healthy.
What are Super foods?
Mostly food 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 super foods are plant-based, but some fish and dairy also make the cut.
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 also enriched with probiotics for a healthy balance of bacteria in your gut. Even lactose intolerant people may tolerate yogurt better than milk!
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.
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, fiber, and a decent source of vitamin A and vitamin E.
(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.
Good for your heart — really! 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.
This super food 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 very low in saturated fat.
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 into grains, egg dishes, soups, and salads.
Delicious member of the dark orange vegetable family, which lead 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.
Nutritional goodness into a small package. They are loaded with antioxidants, 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 source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried.
Denver Nutrition, LLC is owned and operated by Debbie Allen, Master Nutrition Therapist and Certified Natural Health Practitioner. Denver Nutrition, LLC provides services based on credible medical research and scientific evidence.
This site offers health, wellness and nutritional information and is designed for educational purposes only. Please Note: Working with a nutritionist should not and does not take the place of medical advice or care. Before starting any nutrition program, please seek the advice of a medical doctor.