Superfoods?

There are no guidelines defining Superfoods.

Although, officially, there is no scientific definition for superfood, there is a category of food often referred to as Superfoods. These foods are typically high in nutrients and low in calories and are good sources of essential nutrients, anti-oxidants and important vitamins and minerals.

Regular exercise and eating healthy foods can have numerous health benefits:

  • help to decrease stress
  • maintain a healthy weight
  • help with bodily joint mobility
  • thrive and function with more energy.

Some of the foods in the “superfood” category to include in your diet are:

Green Beans are low in sodium, very low in saturated fat and cholesterol. They are also a good source of protein, thiamin, riboflavin, niacin, vitamin B6, calcium, iron, magnesium, phosphorus, potassium and copper, vitamin A, vitamin C, vitamin K, folate and manganese, along with dietary fiber.

  • High Fiber prevents weight gain, thus promoting weight loss.
  • An increase in fiber by 8 grams for every 1000 calories consumed will help toward a weight loss of 4.5 lb.
  • Also try raspberries, chickpeas, strawberries.

Salmon contains omega-3 fatty acids, which the body does not produce by itself. These fatty acids are said to reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol.  Salmon is also a good source of selenium and B vitamins.

Be mindful of the differences between farm-raised Salmon and wild caught Salmon:

  • Farm-Raised Salmon may contain pesticides. It’s primarily farmed in open net pens that are vulnerable to infection from disease and parasites, as a result, they are sometimes treated with very high levels of antibiotics and pesticides.
  • Wild fish, on the other hand, may have a lower concentration of PCBs (polychlorinated biphenyl which is an environmentally toxic organic pollutant), but could be higher in mercury.
  • Also try Tuna.

Watermelon provides lots of vitamins, minerals, and antioxidants with few calories. It is a good source of vitamin C and lycopene, and is said help protect against some types of cancer, obesity, diabetes, and heart disease.

  • Eating foods full of water keeps you satisfied with less calories. Watermelon is a guilt-free, easy dessert.
  • Watermelon consumption will aid toward bodily hydration and maintenance of collagen (which gives structure to skin and hair).
  • Also try cucumbers (95% water), salad greens (90%), strawberries (91%), cantaloupe (90% water) and honeydew (90% water).

Blueberries contain polyphenols (for a healthy heart), phytonutrients (antioxidant and anti-inflammatory characteristics), vitamin C and fiber.  These all help to fight chronic diseases. They also work to protect the brain from inflammation and help to improve memory by promoting communication between brain cells.

  • Consuming about a cup of berries can increase levels of HDL (good cholesterol) and lower blood pressure.
  • Also try red raspberries and strawberries.

Tomatoes are considered to be both, a fruit and a vegetable. They come in many varieties and contain vitamin A, vitamin C, vitamin K, vitamin B6, folate, thiamine, potassium, manganese, magnesium, phosphorus, lycopene and copper along with fiber and protein.

Research suggests that the combination of these nutrients in tomatoes may help prevent cardiovascular/heart disease, stroke, high blood pressure, high cholesterol, and prostate cancer.

Tomatoes may be eaten raw or as an ingredient in foods:

  • Add sliced tomatoes to sandwiches.
  • Chop tomatoes in salad.
  • Use marinara or tomato sauces on pasta instead of creamy sauces.
  • Drink tomato juice or vegetable juice made from tomatoes.
  • Top scrambled eggs with chopped tomatoes or add them to a taco.
  • Eat tomatoes as a mid-afternoon snack.
  • Make a tomato sandwich.
  • Add canned or stewed tomatoes to soups and stews.
  • Serve stewed tomatoes over a baked potato.
  • Make salsa with lots of fresh tomato.
  • Put salsa on meats, fish, and eggs.
  • Also try Strawberries and Broccoli.

Dietary fiber is important in weight loss and weight management because consuming foods high in fiber keeps you feeling full for longer, thus reducing caloric intake.

About

Fitness Trainer. Founder of Nancy L. Fitness and the Fit Cui Fitness and Cuisine Program.

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Posted in Nutrition

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