Super foods are foods that provide more vitamins, minerals, essential fatty acids, fiber, phytonutrients, and antioxidants than other foods. Super foods give your diet a healthy boost as they are nutrient dense, low in calories, and readily absorbed by the body and also help reduce the risk of disease. Many fresh, whole-foods, especially brightly colored fruits and vegetables, nuts, beans and seeds, are considered super foods, each with its own beneficial properties.
Acai Berry
The acai berry, a high-energy, vibrant purple fruit, is native to the Brazil rain forest. Flavorful and rich, the acai berry tastes like a blend of berries and chocolate. Acai berries are full of antioxidants, which protect against aging and disease. Their high content of monounsaturated fats, dietary fiber and phytosterols promote cardiovascular and digestive health, reduce inflammation and regulate blood sugar levels. In addition, acai pulp contains many essential amino acids and trace minerals that are important for muscle contraction and regeneration. This exotic berry promotes optimal health.
Dark Greens
Dark green vegetables are packed with nutrients, including vitamin A, calcium, magnesium folate, iron, phosphorus, vitamin C and phytochemicals. Broccoli, spinach, kale, asparagus, chard and green beans are examples of dark green vegetables. High in dietary fiber and low in calories, these satisfying vegetables will help you maintain a healthy weight and keep your heart healthy. Rich in antioxidants, dark greens may help prevent diabetes, age-related vision impairment, heart disease and certain types of cancers.
Beans and Lentils
Beans and lentils are excellent sources of iron, potassium, phosphorus, dietary fiber and protein. Whether you choose kidney, black, navy or pinto beans, chick peas, soybeans, dried peas or lentils, these foods are low in fat, sodium and calories. Beans and lentils help fight against chronic disease such as heart disease and diabetes. While these foods are small in size, they will leave you feeling full and satisfied.
Salmon
Rich in omega-3 fatty acids, salmon is a heart-healthy, protein-rich meat substitute. Essential fatty acids such as omega-3 are known to decrease blood clot formation, irregular heartbeats, triglyceride levels, blood pressure, sudden cardiac death, and the risk of stroke. You should consume at least two servings of fish per week, especially fatty fish such as salmon.
Pomegranate
Pomegranate is a deep red fruit with tart, juicy edible seeds, or aerials. Pomegranates are excellent sources of polyphenols, tannins and anthocyanins antioxidants. Drinking pomegranate juice will provide you with the highest concentration of these beneficial nutrients. If you find the juice tastes too strong, you can dilute it with water or purchase juice blends that contain apple or blueberry. According to report by Arpita Basu and Kavitha Penugonda in the January 2009 issue of "Nutrition Reviews," pomegranate juice has been shown to be a heart healthy fruit as it reduces blood pressure, inflammation and hardening of arteries. Pomegranate ultimately reduces the risk of heart disease.
Nuts and Seeds
If are concerned about your risk of heart disease, cancer, diabetes, and signs of aging and want to maintain a healthy weight, reach for some nuts or seeds. Full of fiber, B vitamins, magnesium, iron, calcium, protein, vitamin E, plant sterols and omega-3 fatty acids, nuts and seeds make a great heart-healthy, fulfilling snack. Almonds, walnuts, cashews, pumpkin seeds, macadamia nuts, sunflower seeds, pistachios, flax seeds and hazel nuts lower cholesterol and risk of heart disease. As with any food, nuts and seeds should be eaten in moderation.
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