Multi-Tasking Super Foods Packed With Disease-Fighting Nutrients
Super foods are packed with vitamins, antioxidants and other nutrients that Americans most often lack. These foods not only help reduce the risk of diseases, but are filling foods that are low in calories.
By Andrea Nisley, UNL Extension Educator - Family Consumer Science Dawson County
Super foods are packed with vitamins, antioxidants and other nutrients that Americans most often lack. These foods not only help reduce the risk of diseases, but are filling foods that are low in calories.
Super foods often include fruits, vegetables and whole grains that are rich in calcium, potassium, Vitamin A, C and E, fiber and magnesium.
Here are just a few super foods that should be added to the diet:
Beans: Whether canned or dry, beans, such as kidney, pinto and black, are great sources of fiber, magnesium and potassium.
Dark green vegetables: Spinach, kale and broccoli are low in calories and high in complex carbohydrates and great sources of Vitamin A.
Berries: Especially, blueberries, pack a punch of antioxidants, Vitamin C and fiber.
Kiwi: This fruit is the most nutritionally dense of fruits and full of antioxidants, potassium, fiber and Vitamin C.
Sweet potatoes, pumpkin, butternut squash and other orange vegetables: These foods are packed with Vitamin A and fiber and also are great sources of vitamin C, potassium and calcium.
Salmon: This fatty fish is high in omega-three fatty acids which promote heart health. It is recommend to eat fish two to three times a week to help decrease the risk of heart disease and possibly help with arthritis and memory. Herring, sardines and mackerel also can be added to this group.
Nuts: Nuts are full of protein and heart healthy fat and fiber. They also are full of antioxidants. It is recommended to eat 1 ounce of nuts as a snack or on top of foods.
Tea: Whether green or black, both are full of antioxidants. A Japanese study found that men who drank green tea had lower cholesterol.
To get these super foods into your diet, try some yogurt mixed with berries and topped with 1 ounce of walnuts for a healthy snack or breakfast.
When preparing dinner, try to get in colorful vegetables on the plate. Have fruit for a snack. Instead of pop have tea to drink.
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