Super foods are those that contain some of the densest, most concentrated amounts of vitamins, minerals, antioxidants, phytonutrients and other substances that improve and protect your health, according to the Colorado State University Extension. Regularly eating these foods can give your body the support it needs to help it stay healthy and strong.
Step 1
Start your day with a high-fiber, whole-grain breakfast food like oatmeal or whole wheat bread, recommends Colorado State University. The university states that these super foods fill you up on fiber and help to ensure a healthy heart.
Step 2
Pack snacks for your office or commute. An ideal snack is almonds, which Chesapeake College ranks as one of the top high-nutrient super foods available. Amy Paturel, M.S., M.P.H., writing for the college, praises these nuts and says you should eat 1.5 oz. of them a day to lower your cholesterol and guard against cardiovascular diseases. She also says almonds can help with weight loss by filling you with protein and slow-digesting fiber so you're less likely to indulge in more unhealthy snacks.
Step 3
Avoid soft drinks and other empty-calorie beverages. Instead, opt for tea. Colorado State University calls white, green and black tea a super food, because it can help reduce your risk of several diseases, including diabetes, due to the polyphenol antioxidants in the tea leaves.
Step 4
Add spinach to everything, advises the Iowa State University Extension. The extension calls it a super food because its high antioxidant content helps guard against a whole host of problems, including numerous types of cancer, vision problems and heart disease. The extension suggests putting it in sandwiches, stuffing it in baked entrees and steaming it in soups or stews.
Step 5
Choose desserts made with berries and dark chocolate. The Brain Research Institute at the University of California suggests doing this to get a healthy dose of several antioxidants found in the fruit and chocolate. Of course, such desserts also often come with high-calorie ingredients, like rich cream, so moderation is essential.
Things You'll Need
- Whole grain foods
- Almonds
- Tea
- Spinach
- Dark chocolate
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