The list below are what we call super foods - nutritionally speaking!
1) Sweet Potatoes. A nutritonal All-Star - one of the best vegetables you can eat. They're loaded with carotenoids, Vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
2) Mangoes. Just one cup of mango supplies three quarters of a day's vitamin C, one quarter of a day's vitamin A, a decent dose of blood-pressure lowering potassium, and 3 grams of fiber. Bonnus: mango is one of the fruits least likely to have harmful pesticide residue.
3) Unsweetened Yogurt. Plain yogurt has a pleasant tartness that's a perfect foil for the natural sweetness of berries, bananas, or for your favorite breakfast cereal. It has more protein, potassium, calcium, zinc, and viatamisn B-6 and B-12 than sweetened yogurt. That's because it doesn't have to share the container with the sugary preserves or the sugar that's in many flavored yogurts.
4) Broccoli. It has lots of vitamin C, carotenoids, and folic acid. Steam it just enough so that it's still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.
5) Wild Salmon. The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden death heart attacks. And wild caught salmon has less PCB contamination than farmed salmon.
6) Crispbreads. Whole grain rye crackers, like Wasa, Ry-Krisp and Ryvita - usually called crispbreads - are loaded with fiber and often fat-free.
7) Garbanzo Beans. All beans are good beans. They're rich in protein fiber, iron, magnesium, potassium, and zinc. But garbanzos stand out because they're so versatile. Just drain, rinse, and toss a handful on your green salad, throw them into vegetable stews, curries, and soups, mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.
8) Watermelon. Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one third of a day's vitamins A and C, and a nice shot of potassium for only 85 fat-free, salt-free calories. And when they're in season, watermelons are often locally grown, which means they may have a smaller carbon footprint than some other fruits.
9) Butternut Squash. Steam a sliced squash or buy peeled, diced butternut squash at the supermarket that's ready to go into the oven, a stir-fry, or a soup. It's an easy way to get payloads of vitamins A and C, and fiber.
10) Leafy Greens. Don't miss out on powerhouse greens like kale,collards, spinach, turnip greens, mustard greens, and Swiss chard. These standout leafy greens are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein and fiber. Serve with a splash of lemon juice or red wine vinegar. ~
* Nutrition Action HealthletterAunt Millie
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