These so-called "super foods," as certain experts call them, are nutritionally dense and provide boatloads of vitamins and minerals along with excellent calorie and fat profiles. Make it a point to include at least a few of these in your diet every day:
- Salmon. High in omega-3 fatty acids and a preventer of heart disease, salmon and other fatty fish such as halibut and rainbow trout can also help lower blood pressure and enhance brain function.
- Sweet potatoes. Chock-full of vitamin C, carotenoids, potassium, and fiber, this vegetable is as versatile as it is delicious. Slice and pan-fry sweet potatoes as a dinner side dish in place of French fries. Steam it and top with cottage cheese for a filling snack, or mash it and bake it into muffins.
- Broccoli. This cruciferous vegetable deserves more than being an overcooked and overlooked addition to Chinese restaurant menus. Gently steamed, broccoli offers a tasty and colorful complement to any entrée or salad.
- Beans. Not just for vegetarians, beans are rich in protein, fiber, iron, magnesium, potassium, and zinc. If you're trying to cut down on beef, beans are a great alternative. Mix red beans with rice or toss a handful of chickpeas on a salad. You can also mix cooked black beans into brownie recipes for a creamy nutrition boost.
- Avocados. Although avocados have more fat than almost any other fruit, it's the heart-healthy, monounsaturated kind. Avocados' natural creaminess and mild flavor mean they're a perfect addition to smoothies, baked goods, and salads.
- Nuts. Like avocadoes, nuts contain heart-healthy fats that promote good cholesterol. If you're watching your calories, avoid eating them by the handful and instead add small amounts to yogurt or cereal.
- Quinoa. This ancient protein- and fiber-rich grain has become a media darling thanks to its exceptional nutritional profile and gluten-free status. It can substitute for barley or rice in nearly any dish and is loaded with vitamins and minerals.
- Mangoes. One cup of mango serves up 100 percent of your daily vitamin C needs, along with a third of your vitamin A and serves a healthy supply of potassium.
Sources:
Center for Science in the Public Interest
http://www.cspinet.org
