Superfoods give you a major nutritional bang for your buck. They contain large doses of essential nutrients that help you live a longer, healthier, more vibrant life. If you are looking to reverse the hands of time and want to feel and look younger start putting kale, sweet potatoes, quinoa and garlic on your plate.
Kale
At just 36 calories per 1-cup serving, kale is a dark leafy green that is loaded in vitamins A, K and C. It is also a stellar source of plant-based calcium, omega-3 fatty acids and dietary fiber. The dark green color of kale makes it a true superfood. The high chlorophyll content delivers various substances to your body that fight cancer, lower cholesterol, reduce inflammation in the body and detoxify your system. You can eat kale raw in salads or steamed lightly and topped with lemon juice and a dash of sea salt and pepper.
Sweet Potatoes
Rich in beta-carotene, sweet potatoes are a comforting superfood. They also boast substantial levels of vitamin C, manganese and dietary fiber. One sweet potato contains about 100 calories. This potato variety is high in antioxidants to fight the free radicals that age you, act as an anti-inflammatory in the body and help stabilize blood sugar.
Quinoa
A native food of the Andes, quinoa is the only plant-based grain that is a complete protein. It is high in fiber and the perfect grain substitute if you are allergic or sensitive to gluten. Quinoa is a source of antioxidants and reduces your risk for heart disease. You can try it warm with some cinnamon, fresh fruit and slivered almonds for a hearty breakfast, or use it as the base of a cold salad for lunch or dinner with sliced avocado, tomato and a drizzle of balsamic vinegar.
Garlic
Affectionately referred to as the stinking rose, garlic is a tasty superfood; just make sure you brush your teeth after you eat it! Garlic is well known for its ability to lower cholesterol, fight cancer and work as an antibiotic. Try roasting it in the oven and using it as a spread on breads, or chop a few cloves and add them to soups and sauces.
References
- "Eat to Live"; Joel Fuhrman, MD; 2011
- "Prevent and Reverse Heart Disease"; Caldwell Esselstyn, MD; 2007
- "The McDougall Program"; John A. McDougall, MD; 1990
- The SuperFoods: Garlic
- Better Homes and Gardens: 6 Holiday Superfoods
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