Here are some of my favorite power foods to incorporate into your diet.
Let me know if you use any in your meals. I would love to highlight your recipe for all our members to utilize.
Asparagus: No other vegetable contains as much folacin per serving, 135 mg – half of the adult RDA. Folacin is necessary for blood formation and cell growth, and has been known to reduce neural tube defects. Asparagus is a high source for B6 and potassium and contains compounds that increase the strength of capillary walls. One serving of asparagus (5oz) has just 20 calories!
SUSY’S TIP: I usually roast or blanch the asparagus,
Tomatoes: Summer means great weather, vacation and tomatoes! Even though tomatoes can be found in your local grocery store year round, there is nothing like tomatoes in the peak of their ripeness: July-September. Tomatoes contain antioxidants, and lycopene a carotenoid, which is known for its anti-cancer properties. Loaded with vitamins C, K, A, B1, B6, tomatoes contain more than 20 vitamins, minerals and essential nutrients. One cup of tomatoes is approximately 70 calories.
SUSY’S TIP: Slice them up on a sandwich, chop them for a salad, roast, grill, bake, or eat right off the vine.
Carrots: Carrots are the top veggie source of Vitamin A. Vitamin A has been shown to lower heart disease, lower the instance of certain types of cancer and can help protect your vision. They also are jam packed with Vitamins C, and K, potassium and dietary fiber. Choose firm carrots and peel them before eating. Eat them cooked or raw; 4oz of carrots has approx 45 calories.
SUSY’S TIP: Remove the green tops once you get them home to preserve their longevity.
Sweet Potato: Delicious any time! Sweet potatoes are a great source of Vitamins A, C, B6, potassium and iron. Eat the skin as it contains the most Vitamin A, and don’t forget they are a great source of potassium which promotes a healthy nervous system and brain function. One serving of sweet potatoes (4oz) has approx 120 calories.
SUSY’S TIP: Bake or roast, sprinkle with a little salt and enjoy!
Soy Beans: Soy beans are packed with protein, fat and carbohydrates. Soy bean protein contains essential amino acids, omega 3 fatty acids, potassium and fiber. Soy beans contain more protein than other legumes and many other animal products. Don’t forget tempeh, seitan and soy sauce. One serving of soy beans / edamame 4oz (without the shell) is 90 calories.
Red Bell Peppers: Loaded with carotenoids (naturally occurring pigments which are synthesized by plants) which are converted into Vitamin A – a cup of red peppers has more than 100% of your daily recommend value of Vitamin A! When buying, choose dark red peppers that are firm to the touch. Sauté, roast, grill or chop them up raw and throw in your favorite salad. One cup of red peppers has approx 26 calories.
SUSY’S TIP: I roast the red peppers and make homemade hummus.
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