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Nutrient Dense Super FoodsSuper foods are natural, unprocessed foods, packed with combinations of vitamins, minerals, phytochemicals, essential fatty acids, fiber, antioxidants, proteins. If you want to build a beautiful healthy body you will need to replace empty-calorie foods with these healthful alternatives.
Fruits and VegetablesAll fruits and vegetables are super foods. They are the most nutrient dense of the food groups. They are high in fiber, antioxidants, vitamins and minerals. They are low in fat and calories. They protect against a number of diseases, including cancer. Making fruit and vegetables the main component in your diet guarantees a slender, healthy body.Nutrient dense means that they have very low calories for nutritional punch that they pack. Eating fruits and vegetables in a variety of colors assures that you are getting the right balance of nutrients. Phytochemicals, the micro-nutrients linked to a variety of health benefits, are what gives each piece its color.
Be aware of choosing a variety of colors in your daily diet.
Top Picks of Fruit and Vegetable Super Foods:Red tomatoes--contain lycopene that reduces the risk of cancer, heart disease, osteoporosis and diabetes: photochemicals in their flesh prevent free radicals from damaging joints, muscles, and brain cells.Broccoli--boosts the immune system, fortifying it with cancer fighting photochemical; contains vitamin C and folate. Spinach--contains high fiber, calcium, vitamins C, A, B6, E, K, and iron. Berries--antioxidants, fiber, calcium, vitamin C Bananas--important for its phosphorus content.
ProteinsProteins are the basic building blocks of muscles. You need one gram of protein each day for each two pounds of weight. Protein deficiency has been linked to hair loss and brittle nails.However not all proteins are super foods. While beef and pork contain important nutrients such as iron and other minerals, they also raise LDL cholesterol levels which can lead to heart attack and strokes. Poultry, fish, nuts and seeds, beans and legumes are better choices. Be aware of the carbohydrate count of legumes. Although they are high in protein and fiber, they can have a major impact
of your blood sugar.
Protein super foodsTurkey breast--lean protein, vitamins and minerals. Contains carnosine, a phytochemical which preserves muscle and brain tissue. Doesn’t raise LDL cholesterol.Wild salmon--contains fewer hormones and toxins than farm grown fish. Also contains essential fatty acids, omega-3 and omega-6 which lowers LDL cholesterol and raises HDL cholesterol; antioxidants which stimulates nerve function and tones muscle. Soy milk and soy nuts--plant protein, soluble fiber, omega-3 fatty acids, phytoestrogens. Walnuts--high in antioxidants, omega-3 fatty acids and vitamin E. Beans and legumes--a high fiber food; protein. vitamins. Flax seeds --very high in omega fatty acids. Add milled flax seed to cereals and into other foods. Yogurt--contains live beneficial bacteria which maintains colon health, boosts immunity, detoxifies; manufactures digestive enzymes. Read the label for cholesterol and carb counts.
GrainsAll grains are good if they have not had the fiber and nutrients processed out of them. Don’t use white flour and rice. Go for the whole grain. Diabetics and people who are trying to lose weight or control cholesterol should avoid all forms of ground-up grains, and that includes bread.Best whole grain super foods:Oatmeal--soluble and insoluble fiber, protein and complex carbohydrates, Don’t use the instant kind.Oat bran--even better than oatmeal. Contains 6 grams of fiber per serving, 7 grams of protein. Wheat germ--the most nutritious part of the wheat kernel.
An often overlooked source of super foods are the
spices and seasonings
we use in our foods. We are all probably aware of the beneficial qualities of onions and garlic, but some of the herbs and spices that we use in minute amounts pack a powerful punch in health benefits.
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