Including a range of foods, like super foods, in your diet is the best way to maximize your health and nutrition. The term super food is used to describe a food that contains high amounts of nutrients. Marketers have started labeling their foods as super and promise they will enhance your health and vitality, but most super foods do not require a label. Eat any of a number of super foods as part of a balanced diet to experience the greatest benefit.
Blueberries
Blueberries contain high amounts of antioxidants and flavonoids, compounds that fight disease-causing free radicals. Blueberries may help improve memory and keep you healthy as you age. Blueberries contain 2.7 g of fiber per 1/2-cup serving, helping to keep your digestive system healthy. If you do not enjoy blueberries, raspberries and blackberries provide similar super nutrition.
Leafy Greens
Kale, spinach, Swiss chard and collard greens are just a few of the leafy greens that provide ample amounts of vitamins and fiber. Spinach contains carotenoids that improve vision and reduce the risk of heart disease and cancer. Kale provides high amounts of calcium, iron and vitamins A, C and K. Chard and collards contain similar nutritional profiles and offer variety. To benefit from the wealth of nutrients provided in all the greens, buy a variety and stir fry the mix as a side dish and serve with a squeeze of lemon juice to cut the bitterness.
Sweet Potatoes
Bake sweet potatoes, roast slices coated with a bit of olive oil and fresh herbs or serve them mashed with a splash of coconut milk to bring out their natural sweetness. Sweet potatoes contain large amounts of fiber and potassium. In addition, they provide beta carotene, folate and vitamin C. Use them instead of white potatoes to benefit from their high nutritional value.
Salmon
Salmon is low in saturated fat and high in protein, making it an ideal alternative to red meat. Salmon is a rich source of omega-3 fatty acids which help protect against cardiovascular disease. A study in the "American Journal of Therapeutics" notes that omega-3 fatty acid consumption reduces death from heart disease, lowers cholesterol levels, improves blood pressure levels, assists in blood clotting and reduces plaque build-up.
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