According to the American Dietetic Association ,”superfoods are purported to have more significant health benefits than other types of food because they provide high amounts of one or more beneficial components”.
The concept of “superfoods” has captured much interest in the press. I think we all know we can’t live on one food alone, but a diet filled with wholesome foods serves us best nutritionally and forms the foundation for good health.
For healthy adults and children the goal is to promote health and reduce overall risk for some chronic diseases. Health and prevention is a two part process. First, eat a “super diet”. Include many of the foods below on a regular basis. (There are many, many “superfoods”. This is only a small representation.) Second, get up off your can (rather than reading blogs?) and move. Physical activity is key to healthy muscles, bones, and bodies. Now for a short list of some of my favorite superfoods. Note: phytochemicals are naturally occurring chemicals found in plants and antioxidants are a compound that prevents free radical damage to cells in the body. You’ll see these terms sprinkled liberally throughout the list.
Avocados may have a bad reputation for high calories and fat, but most of the fat in this fruit (yes, fruit) is monounsaturated, and avocados are packed with nutrients. Avocados contain about 60 percent more potassium than bananas and contain more vitamin E (which helps prevent muscle damage and reduces inflammation) than most other commonly eaten fruits. Make guacamole, chop it up and put it on top of a bowl of chili, or slice is and serve on a sandwich.
A medium-sized banana contains a whopping dose of potassium and, in case you haven’t heard, potassium is one of the body’s most significant minerals, critical for proper cellular and electrical functions. As an electrolyte, potassium actually carries a tiny electrical charge with it throughout the body. It regulates the water and acid balance in blood and tissues and is one of the most important nutrients for normal growth and building muscle. Use in a smoothie, slice and put on a bowl of hot oatmeal, or eat out of hand for a quick snack on the go.
Rich in antioxidants and anthocyanins (the blue color pigment), blueberries promote a healthy urinary tract and enhance night vision. Not to mention the phytochemical lutein and the natural sources of dietary fiber that may reduce the risk of diabetes, circulatory problems, and memory loss. Use frozen blueberries during the winter time when fresh aren’t available. Sprinkle fresh blueberries on spinach salad or make a yogurt parfait.
A readily available vegetable, broccoli boasts high amounts of vitamin C . Part of it’s powerhouse protection is derived from phytochemicals that give your immune system a boost. Use fresh in salads, or cooked in soups, pasta dishes, or cut into spears, sprinkled with a pinch of kosher salt and fresh lemon zest.
Now we’re talking. Who knew chocolate was …