Super Foods


There are so many fantastic foods for you it's hard to pick what the cream of the crop is.  I came across this list from the Nutrition Action Newsletter and combined it with some nutritional facts from WHfoods.com.   By the time I was done I realized I had a great resource I wanted to share.  



1. Sweet Potatoes  -  Easy to overlook because it's a starchy potato, but it shouldn't be.  By adding 3-5 grams of fat per meal it will increase our uptake of the beta-carotene found in this delicious and nutritionally high food.   They are high in vitamins A, C and manganese.  Sweet potatoes also have anti-inflammatory health benefits.  Bake them, mash them, sauté them, it's really hard to ruin them.

2. Mangoes - I love mangoes!  Mangoes are also high in vitamins C and A.  Also a good source of potassium and let’s not forget fiber.  Due to the thick skin which is discarded it is also likely to be low in pesticide residue.  I know sometimes it's hard to figure out how to cut a mango, here's a video that shows it nicely.

How to cut a mango.

3. Unsweetened Greek Yogurt - A great source of low fat protein.  High in iodine, calcium, phosphorus and vitamin B2.  It can be strained and used in dips or combined with fruit and cereal.  Good for your immune system and by eating a mere 3 ounces a day it may improve your cholesterol profile.  Lowering the bad cholesterol and increasing the good cholesterol.

4. Broccoli - High in vitamins C, K and foliate.  The best way to eat this green goddess is to steam it.  When you steam it the fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract. This process is what lowers your cholesterol levels.  Raw works also, just not as much.

5. Wild Salmon - High in vitamin D, B12 and tryptophan.  Also good sources of Omega 3 fats, selenium, B3 and phosphorus. 

6. Crispbreads - They are referring to whole grain, rye crackers like Wasa, Kavli and Ryvita.  Loaded with fiber and often fat free.  They suggest you drizzle the crispbread with honey and sprinkle with cinnamon.  I like it with peanut butter.

7. Garbanzo Beans - All beans are good beans.  High in protein, fiber, iron, magnesium, potassium and zinc.  Garbanzo's are versatile and that was why they were chosen for this list.  You can drain and rinse them from the can and add them to a salad, toss them in a stew or soup. 



8. Watermelon - High in vitamins C, A, potassium and magnesium.  Also a good source of lycopene.  Delicious alone or added to a salad.  A quick serving idea is to puree watermelon, cantaloupe and kiwi together, swirl in a little plain yogurt and serve as a cold soup.

9. Butternut Squash - Steam it, bake it, stir fry or add to a soup.  I've found it already peeled and cut into chunks at the store.  I love sautéing it with a little nutmeg, salt and pepper.   High in vitamins A and C as well as a good source of fiber.

10. Leafy Greens - Greens like kale, collards, spinach, turnip greens, mustard greens and swiss chard.  They are packed with vitamins A, C, K, foliate, potassium, magnesium, calcium, iron, lutein, and fiber. 

posted @ Thursday, August 2, 2012 2:42 AM

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