Top 10 Super Foods

Micronutrients

On any given day I have clients ask nutritional questions. A recent question was, “What is a super food and should I be eating these?”

My definition of a “super food” is foods that not only promote health/wellness and weight control but tastes good, too. Super foods should provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals.

Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government’s 2005 Dietary Guidelines, giving you nutrients that are typically missing from American diets. Most Americans need to eat more fruits, vegetables, whole grains, and low-fat dairy products.

Please remember that this list of super foods may differ from others and that you should include a wide variety of nutritious foods. Also, it is most important to combine healthy eating with daily exercise in order to promote good health.

  1. Salmon – high in omega-3 fatty acids which promotes heart health, low in calories and high in protein.
  2. Eggs – contain 12 vitamins and minerals, high in protein, versatile, and economical.
  3. Quinoa – a grain that is high in fiber, high in protein, and a good source of iron. Quinoa is also rich in zinc, vitamin E, and selenium.
  4. Legumes – high in insoluble fiber and soluble fiber. Also a good source of protein, magnesium, and potassium.
  5. Nuts – in particular almonds, walnuts, and pistachios. Good source of protein, heart-healthy fats, high fiber, and antioxidants.
  6. Low fat of fat-free yogurt – high in protein, calcium, and potassium.
  7. Kiwi fruit – nutritionally dense food that is high in antioxidants. Kiwis are a good source of potassium, fiber, vitamin A and E, and fiber.
  8. Broccoli – high in vitamin A and C, vitamin K, and good source of fiber.
  9. Berries –  full of antioxidants, phytonutrients, and fiber. Blueberries and cranberries are some of the best. Fresh or frozen, either way, berries are highly nutritionous.
  10. Sweet potatoes – high in vitamin A and C, calcium, and potassium. Also lower in calories than a bake white potato. Natural rich sweetness flavor may help to reduce cravings for high calorie sweets such as cookies and cakes.

 

A Blue SuperFood

Micronutrients

Blueberries are one of the top 10 SuperFoods you should be consuming throughout your week. Not only do blueberries taste great, but they are full of antioxidants and phytochemicals which help to boost your immune system and may help to prevent some cancers. Blueberries, along with other fruits, are also a good source of fiber.

Try putting blueberries in a cup of sugar-free oatmeal, or in a bowl of multi-grain cereal with a cup of skim milk, in a fresh smoothie, or eat them just by the handful.

However you choose to consume them, blueberries should be eaten regularly with a healthy, well-balanced diet along with a daily exercise program to help maintain a strong immune system.