The nutritive value of food is based on the amount of calories, fat, carbohydrates, vitamins and minerals it contains. Foods with high nutritive value are low in calories and fat, provide you with carbohydrates for energy and include some, if not many, essential vitamins and minerals for healthy bodily functions. Nutritious foods that have a natural propensity for reducing your risk of certain health conditions are often deemed "superfoods," because they are designated as having superior levels of nutrition.
Importance of Fruits and Vegetables
A variety of fresh fruits and vegetables are superior in nutrition, because they supply your body with protective substances such as antioxidants from vitamins and fiber for good digestion. Antioxidants are substances that protect your cells from damaging molecules called free radicals. Vitamins A, C and E are natural antioxidants that also serve other specific functions for visual, skin and immune system health. Fiber moves food through your intestines to regulate bowel health; it keeps your cholesterol levels stable; and it is important in the prevention of digestive disorders. Produce is naturally low in calories and virtually fat free. For optimal nutritional value from produce, eat five to eight servings of fruits and vegetables daily from fresh sources. Avoid frozen or canned produce, which loses its nutritional value in processing.
Sweet Potatoes and Pumpkin
Sweet potatoes and pumpkins are dark orange-hued vegetables rich in the antioxidant beta carotene, which is converted to vitamin A in your body. Both vegetables are fiber and potassium rich as well as plentiful in vitamins B, C and E. Sweet potatoes are considered an anti-aging food, and both vegetables may reduce your risk of cancer. The high amounts of beta carotene are important for protecting your vision and boosting your immune system. Prepare pumpkin in a variety of ways including soups, breads and pies. Sweet potatoes are easy to bake as a side dish, or you can add them as a filling in baked foods. One medium sweet potato or 1 cup of pumpkin has approximately 80 to 160 calories.
Green Vegetables
Broccoli, spinach, collard or mustard greens and lettuce varieties are high in vitamins A, B, C, E and K. These vegetables are also good sources of the mineral iron and calcium, which are important for blood and bone health. Dark green vegetables boost your immune system and may play a role in protecting you from heart disease, diabetes and cancer. Add a dark green vegetable to each meal. Steam or saute your greens and flavor them with olive oil, pepper, oregano or garlic. One cup of these vegetable varieties yields 10 to 30 calories.
Apples and Blueberries
Apples and blueberries are nutrient- and antioxidant-rich fruits with high fiber content. Apples are especially important for lowering cholesterol, because they contain a specific fiber called pectin. Blueberries also contain a phytonutrient called resveratrol, which has cardioprotective and cancer-preventive properties. Add an apple a day as a snack and eat a handful of blueberries for dessert. These fruits yield 80 to 100 calories for a 1-cup serving.
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