Super foods are concentrated with health benefits in the form of vitamins, minerals, antioxidants, fiber, and healthy fats. These foods are relatively easy to obtain and offer more nutritional value per serving than many alternatives. While super foods listed here offer outstanding nutritional benefits, be sure to eat a wide variety of wholesome foods to insure the best health results.
Almonds
Almonds are rich in vitamin E and contain heart-healthy monounsaturated fats. Healthy fats like the ones in almonds help lower LDL cholesterol if they replace saturated or trans fats in the diet. The American Heart Association recommends eating a handful of nuts as one serving at least four times per week.
Blueberries
Blueberries, rich in protective anthocyanins, are among the top foods in antioxidant activity. Animal studies have shown blueberries are helpful in preventing memory loss, and recent similar studies in humans show promise. With or without enhancing memory, blueberries are a good source of vitamin C, manganese, and fiber.
Broccoli
Broccoli contains numerous health-protecting compounds, a few of which are sulphoraphane, a proven cancer fighter, lutein, which protects against cataracts, vitamin C and A, and folate. Broccoli is low in calories with only 22 calories per half-cup serving.
Butternut Squash
Butternut squash contains cancer fighting antioxidants in carotenoids such as Vitamin A, as well as very good sources of vitamin C, potassium, manganese, and folate. The Dietary Guidelines for Americans 2005 recommends two cups per week of orange vegetables like butternut squash due to its rich nutritional profile.
Garbanzo Beans
Garbanzo beans, also known as chickpeas, are a versatile legume. High in protein but low in fat, they are good sources of fiber, magnesium, folate, potassium and zinc. Eat three cups per week of dried beans to meet the recommendations of the Dietary Guidelines for Americans 2005.
Kale
Kale's dark green pigment is an indicator of its concentrated supply of beneficial compounds. Lutein and zeaxanthin both protect against cataracts, while abundant vitamin A and other carotinoids work as powerful antioxidants. Kale is a rich source of vitamin K, which benefits cardiovascular health and helps to keep bones strong.
Oats
This versatile whole grain, rich in soluble fiber, is famous for its ability to lower cholesterol and decrease the risk of heart disease. The insoluble fiber in oats can make you feel full, preventing overeating and weight gain. The American Heart Association recommends eating foods high in both soluble and insoluble fiber, such as oats.
Oranges
Like other citrus fruits, oranges are rich in flavonoids; compounds which are antioxidants and protective against cancer. Oranges also benefit cardiovascular health as a source of fiber, folate and potassium. One orange contains more than 100 percent of the daily value for vitamin C.
Salmon
Salmon contain a rich supply of omega-3 fats which contribute to overall health by protecting against heart disease and some cancers. Additionally, omega-3 fats fight inflammatory conditions and depression. Wild Alaskan salmon is noted to be the best variety for its nutritional benefits.
Unsweetened Yogurt
Unsweetened yogurt is high in protein, low in fat, and rich in calcium. The probiotics, or live cultures present in yogurt may help strengthen immunity. Greek yogurt, now widely available, has twice the protein of regular yogurt. Calcium rich foods such as yogurt are recommended three times per day by the Dietary Guidelines for Americans.
References
- Health.com: America's Healthiest Superfoods For Women
- USDA National Nutrient Database for Standard Reference
- "Discovery News": Forget Gingko: Try Blueberries for Improved Memory
- The World's Healthiest Foods: The Essential Guide for the Healthiest Way of Eating, George Mateljan, 2006
- USDA Dietary Guidelines for Americans 2005
- American Heart Association: Cholesterol, Fiber, and Oat Bran
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