SUPER FOODS
Super Foods are every day foods that have extraordinary effects on your health.
Imagine a food that can make your skin glow, improve your memory, boost your mood, and with no side effects? Super foods do all these things and are available at your local grocery store.
7 Super Foods to Eat for Health
1. Berries
Berries contain high amounts of phytochemicals and anthocyanins that are known to slow tumor growth and protect many body systems. Research shows that berries contain the highest antioxidant content per serving than any other type of fruit. In addition to antioxidants, berries provide a good source of vitamins and fiber. Did you know that a cup of strawberries have more vitamin C than an orange? Blackberries also a good source for vitamin C, are rich in manganese, folic acid, and vitamin E. Eating just one cup of blackberries provides 33% of your daily fiber recommendation for only 75 calories.
2. Beans and Legumes
Beans are an excellent source of vegetarian protein while providing beneficial soluble fiber. The high fiber content in beans prevent blood sugar levels from rising too rapidly after a meal, making them a good choice for individuals challenged with insulin resistance or hypoglycemia. Beans also contain a wide variety of nutrients that include calcium, B vitamins, magnesium, and folate, just a to name a few. Black beans are especially a good choice because they contain anthocyanins much like grapes or berries, but all beans and legumes are beneficial.
3. Salmon
Salmon seems to be all the rage now-a-days. Boasting age-defyingand cancer fighting nutrition, salmon is among one of the best sources for selenium, naiacin, B6, B12, and essential Omega 3 fatty-acids. As their name implies, essential fatty acids are essential for health and development but because they cannot be synthesized by the body and must be obtained from foods. Salmon has a great ratio of Omega-3s to Omega-6s and has low levels of saturated fat. All of these features in salmon's fat composition make it a powerful anti-inflamatory super food.
4. Nuts and Seeds
Nuts and seeds contain good fats that our body needs to maintain it's overall health. Reasearch has shown that people who eat nuts have lower risks for developing heart disease. In addition to helping reduce heart disease, nuts are a rich source of plant protein. One ounce of almonds (23 kernals) contain 6 grams of protein, 70mg of calcium and 3.3 grams of fiber, and is also a rich source of vitamin E. Try eating a handful of almonds with a piece of fruit for a daily snack. Also, Chia seeds are the underrated cousin of the flaxseeds. One tablespoon of chia seeds only contains 45 calories, but packs a whopping 5 grams of fiber, more Omega 3's than flax seeds and do not need to be ground to release their nutrients. Try sprinkling a spoonful over your salad, yogurt, or cereal.
5. Leafy greens
If you can only make one change to your diet, include more dark leafy greens with your meals. Greens such as Kale, Collards, Broccoli, Swiss Chard, and Spinach are chock full of cancer fighting nutrition. Rich in vitamin K and calcium, these greens protect against osteoporosis and contain more calcium than dairy. In fact, one cup of steamed collard greens contains 357mg of calcium versus 316mg in one cup of skim milk. Try incorporating more greens in your diet by substituting spinach for your normal lettuce, adding chopped collards to soups, and making a frittata with kale.
6. Tea (white, green,black)
Tea contains many anti-aging antioxidants and cancer fighting polyphenols. Studies have shown that drinking 4 to 6 cups of tea a day reduces the risk of gastric, esophageal, ovarian, and skin cancers. What type of tea should you drink? Any kind that you fancy. All teas contain the beneficial polyphenols. The difference between the three has to do with the maturity and fermentation of the leaves. If you don't like green tea, drink white or black, you will still be getting the valuable polyphenols.
7. Winter Squash
Packed full of beta carotene, this super food is a low gyclemic carbohydrate that fills you up without filling you out. Whether you are serving up pumpkin, butternut, acorn, or kabocha squash, squash's contain high volume nutrition that is low in calories. One cup of pureed pumpkin contains 7grams of fiber for only 83 calories. Add butternut squash to soups, mac and cheese, or eggs for extra nutrition and heartiness. Try adding canned or pureed pumpkin to your baked goods to substitute for butter or oil.
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