Food Wellness Tips – 10 Super Foods for Health
By Christine | Leave A Comment

You are what you eat.

Mom was right! And now that you’re an adult (and perhaps a mom yourself) it’s time to put some facts behind that well-worn phrase and look at some of the most nutrient-rich foods to be found in your grocery store.

Spinach and Other Cooking Greens: This antioxidant rich superfood is a strong source of Vitamins A, C, K, B6, and E. It is also loaded with Iron, Niacin and Zinc, as well as Folate, Calcium, Iron, and Magnesium. While it is best eaten raw, quickly steaming or blanching preserves most of it’s nutritional value; it is a wonderful complement to many foods in recipes. When spinach isn’t available, cooking greens such as kale, collard greens, and broccoli rabe can usually be substituted without sacrificing taste or nutritional value.
Greek Yogurt: This deliciously thick and creamy yogurt is usually higher in protein and lower in sugar than it’s more commonly known counterpart; it also tends to have a greater variety and larger quantity of probiotics. These “friendly bacteria” assist in digestive health and are important for a healthy diet.
Artichokes: Another wonderful export from the Mediterranean, artichokes are powerful antioxidants. In fact, they are often considered to be number one fresh vegetable in antioxidant count. That alone would qualify it as “super,” but consider also that artichokes are high in potassium, vitamin C, folate, magnesium, and fiber.
Eggs: Not only a fabulous source of amino acids, eggs provide Vitamins A, B2, B6, B12 as well as choline (vital for brain function), iron, calcium, phosphorus, and potassium, they are also a high-protein little self-contained unit.
Berries: These are often what first come to mind when someone says, “Superfood.” And for good reason; berries (the deeper in color, the better) are nutritional powerhouses: a great source of antioxidants and phytonutrients as well as a plethora of vitamins and minerals, these delicious treats are the perfect way to natrually satisfy that craving for sweets.
Asparagus: Asparagus contains the anti-carcinogen glutathione, as well vitamins A, B6 C, selenium, potassium, fiber, and thiamin. Plus it’s delicious drizzled with a bit of olive oil and grilled; superfood indeed!
Beans: Beans are a fabulous source of bad-cholesterol lowering insoluble fiber as well as the gut-filling soluble fiber which helps keep your digestive track regular. A staple for vegetarians, they are protein-rich and provide carbohydrates along with magnesium and potassium. Opt for black beans and you’ll have anti-oxidants on your plate as well as some omega-3 fatty acids.
Garlic: Often touted as a “natural antibiotic,” this member of the onion family is good for waring off more than vampires. A natural source of selenium, potassium, iron, calcium, and magnesium, it is also rich in antioxidants. When the bulbs are broken as in chopping or crushing, an enzymatic reaction is triggered that is thought to release nitrous oxide which helps decrease blood vessel wall stiffness. Heart healthy and delicious!
Quinoa: An ancient grain that is becoming more popular, quinoa is high in protein and a fabulous source of iron, zinc, vitamin E, and selenium.
Almonds: Low in saturated fat and rich in phytochemicals (thought to protect against cardiovascular disease and cancer), almonds are high in protein, fiber, vitamin E, magnesium, calcium, phosphorus, and zinc.