Super foods can boost your health and benefit your longevity. They generally include unprocessed foods that contain rich amounts of health-promoting properties such as vitamins, minerals and antioxidants. These powerhouses have exceptional nutritional quality. Studies have shown that some super foods can influence heart health and lower cholesterol levels, among other health boosting functions. Adding a wide array of super foods into your diet can influence how you feel today and in the future.
Berries
You can find many colorful varieties of berries in most supermarkets. These small fruits pack a powerful array of nutrients including antioxidants, vitamins and minerals. The National Institute of Health gives berries a top spot on their super foods list for their antioxidant power and for the role of berries in reducing the risk of heart disease, stroke, certain cancers, insulin resistance and infections. Blueberries, for example, contain exceptional amounts of vitamin C, manganese, dietary fiber and only 80 calories per cup with almost no fat.
Beans
Beans are part of the legume family, which consists of plants with pods that produce fleshy seeds. Like other legume varieties, beans offer rich amounts of essential nutrients, dietary fiber, protein and low-glycemic carbohydrates. Beans also make the top five list on clinical and research dermatologist Dr. Nicholas Perricone's super foods list for their multi-faceted nutrition and disease prevention powers. Most bean varieties offer low calories, sodium and fat, along with phytochemicals that promote good health.
Almonds
Almonds are a top super food for their heart-healthy fats, fiber and other nutrients. As part of a healthy diet, studies have shown that eating nuts may lower cholesterol and reduce the risk of heart disease. Chesapeake College also notes that despite the high fat content of almonds, this super food may also help you lose weight because of its fiber, protein and monounsaturated fats, which provide a feeling of fullness. Almonds contain good sources of vitamin E, riboflavin, manganese, magnesium, phosphorus and copper.
Tomatoes
Tomatoes offer a wide array of nutrients and can add brightness to any meal. This small food item receives its rich red color from lycopene, a carotenoid that prevents cell damage and can benefit your health. Tomatoes provide a rich source of vitamins A, C, and E, fiber potassium and folate, among other nutrients. The National Institutes of Health notes that studies have shown that consuming nutrient rich foods such as tomatoes as part of an overall healthful diet may have the potential to delay the onset of many age-related diseases.
Mustard Greens
Mustard greens are a powerhouse of nutrients and have cholesterol lowering properties. This super food contains rich amounts of vitamin K, A and C, folate and manganese, among other nutrients. Dr. Mehmet Oz, host of the "Dr. Oz Show," calls mustard greens a top super food for its high amounts of vitamin K and its place in the diet of people of Icaria, Greece -- one in three of whom live to the age of 90. Try this southern favorite steamed, in a salad, or in a pasta, to benefit from its versatility and health benefits.
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