The nutrients in so-called superfoods are concentrated within relatively few calories, giving your diet, not your waistline, the biggest boost. This nutrient density provides your body with ample metabolic fuel for every function, from blood cell formation to the ability to move. Superfoods, in general, contain large amounts of beneficial essentials, such as vitamin D and iron, and little detrimental fat, cholesterol, sodium and sugar. Some superfoods offer bonus elements, such as soluble fiber and omega-3 fatty acids, that directly benefit your heart health.
Fortified Cereal
To arrive at the total recommended daily values of each important nutrient, you need to start early in the day with breakfast. The USDA advises eating a nutrient-dense breakfast for this reason in particular and also because calories add up over the day's menus, too. A low-sugar oat or wheat bran cereal that is enriched with vitamins, minerals and, in some brands, fiber is a perfect example of good breakfast nutrition. Some cereals have 100 percent DV of iron and B vitamins and significant fortification of other nutrients in 80 calories or less per suggested serving. Natural fiber and protein support heart health, digestion and tissue growth.
Navy Beans
One serving of cooked navy beans may be the only other food you need to complete your fiber totals for the day. These legumes have the highest fiber content of any vegetable, little natural fat and sugar and no cholesterol or sodium, when you cook without salt. While that's a good nutritional profile, the additional protein, calcium, magnesium, potassium, iron, and B vitamins make it great. The American Diabetes Association considers beans, peas and lentils among the world's best foods to eat. One cup delivers 255 healthy calories.
Salmon
Fish are low-fat protein foods, and among them, salmon have value-added nutritional qualities. Just 3 oz. of sockeye salmon fulfills your entire day's supply of vitamin D in 155 calories, along with 45 percent DV of complete protein and significant B vitamins, potassium and omega-3 fatty acids, which help to balance your blood cholesterol. According to the USDA, eating canned salmon with bones gives you about 20 percent DV of calcium as well.
Spinach
If your other menus lack a nutrient or two, you can likely make up for them by adding cooked spinach to a meal. The incredible nutrient density of cooked spinach leaves results in more than 1,000 percent DV of vitamin A, as well as more than 20 percent DV of iron, calcium, potassium, magnesium and vitamins B, C and K. One cup also contains more than 10 percent of fiber, protein and vitamin E in 41 calories, according to the USDA.
Member Comments