noun-plural noun: super-foods-a nutrient-rich food considered to be especially beneficial for health and well-being.
Per Eatingwell.com, We love that “superfoods” are multi-taskers—foods brimming with various disease-fighting nutrients, usually without providing too many calories, and delivered in a delicious form (think: blueberries).
What we dislike about some foods deemed “super” is that they are exotic (ahem, the goji berry?!) or something—like, say, sardines—that you’d only have once in a while. Healthy? Yes. Would you eat them every day? Probably not.
With all the other healthy-eating recommendations we need to remember (eat fish twice a week; replace half your grains with whole grains), it’s impossible to have to remember a list of eat-this-once-a-week or once-a-month foods.
So, here are 10 easy-to-eat, easy-to-find, everyday “super” foods to keep eating healthy simple.
A few of the superfoods:
Berries-low in calorie, high in fiber and great tasting.
Eggs. High in protein to keep you fuller longer, Egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage.
Beans-Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Because your body can’t absorb the form of iron in plant-based foods as well as it can the form found in beef and poultry, pair beans with a vitamin C-rich food, such as sweet potatoes or lemon juice, to boost your iron absorption. Beans also boast fiber: 1/2 cup of cooked navy beans packs a whopping 7 grams of fiber, while the same amount of lentils and kidney beans provide 8 and 6 grams, respectively. Much of this fiber is the soluble kind that benefits blood cholesterol levels.
Nuts-Nuts are rich sources of heart-healthy unsaturated fats. Walnuts may be the spotlight-stealers, though, with their high level of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been linked to heart health and improved mood. Walnuts’ high mono- and polyunsaturated-fat content also helps reduce total and “bad” LDL cholesterol levels while maintaining healthy levels of “good” HDL cholesterol.
Oranges-a full days worth of vitamin c. Powerful antioxidant and full of fiber and folate.
Sweet potatoes-Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy.
Broccoli-This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate. There is another reason broccoli frequently earns a top spot on “superfoods” lists: it delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes
Spinach-Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. Spinach is an easy, delicious and good source of folate, a water-soluble B vitamin that helps produce DNA and form healthy new cells, making it especially important for mothers-to-be. A cup boasts 15 percent of the recommended daily intake.
Yogurt-a true flat belly food. Yogurt contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness. It’s also rich in calcium, which helps stave off osteoporosis. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.
And many more. Salmon, tea, açai, etc.
What superfoods do you eat daily? Do you eat to eat or eat to fuel and keep your body strong and healthy?