12 Superfoods to add to your diet.

Broken Arrow Family Drug blog

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  • 12 May 2014
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    12 Superfoods to add to your diet.

    Kiwi fruit on a white background.

    Today we’d like to share with you twelve surprising “Superfoods” to add to your diet. A superfood is a food that packs a strong punch in terms of health benefits. There are some more well-known superfoods, such as spinach, berries and brightly colored vegetables, but consider these less commonly known additions. Try adding one to your household diet each month!

    12 Superfoods to add to your diet.

    1.Tomato sauce is a family favorite for pasta nights, but it’s also full of added bonuses for your health in each bite. It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%. Also, did you know that cooked tomatoes have extra health benefits? Cooked tomatoes help fight prostate cancer and skin cancer.

    2. Bok choy A fascinating member of the chinese cabbage family, this vegetable is loaded with calcium, Vitamin C and potassium. Bok Choy makes a great addition to stir fry! This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.

    3. Canned pumpkin Nope, it’s not just for Thanksgiving pies. It’s actually a super food, and a delicious tasting on at that. You can find many recipes in an online search beyond Pumpkin Pie (though you might want to make one of those while you’re at it). Canned pumpkin is filled with natural cancer fighters alpha- and beta-carotene (which gives it the orange color). Healthy skin is yet another positive effect of the pumpkin. You’ll often find natural lotions that include pumpkin in the ingredients. The carotenoids in pumpkin may help neutralize free radicals, which can cause stress and damage to your skin.

     

    4. Oysters Though often an acquired taste,  a 3-oz serving (about 6 oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.

    5. Edamame Typically you only think of Edamame as the finger-food served before sushi in Japanese restaurants. In fact, you can buy frozen edamame (shelled or intact) in your local freezer aisle.  One cup has a whopping 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.

    6. Kiwi The nickname of people from New Zealand, a goofy looking bird, the mascot of a fierce rugby team, the kiwis is also a  little green powerhouse of a fruit. Italian researchers found that it reduces asthma-related wheezing, thanks to its high vitamin C content — one four ounce kiwi has 110% of your daily requirement. And if you’re daring, the skin is edible and doubles your vitamin intake!

    7. Sardines Not everyone’s favorite, for sure, but 3 oz provides more than 100% of your daily vitamin D. Sardines are also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta, or sprinkling them onto your pizza.

    8. Dried tart cherries Arthritis suffers pay attention to this one! From soothing arthritis symptoms and easing muscle pain after a workout to enhancing sleep, tart cherries have been credited with an array of health advantages.Cherries are abundant in anthocyanins – a natural compound that contributes to the ruby-red color and distinctive sour-sweet taste. This phytonutrient, a type of flavonoid, is also behind the potential health-promoting properties of tart cherries. 

    9. Wheat germ A quarter-cup gives you more than 40% of your daily vitamin E and immune-boosting selenium. What is Selenium you ask? Selenium, plays a critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection! In short, put wheat germ on your next shopping list.

    10. Brazil nuts They have more selenium than any other food. One nut delivers your entire day’s worth! They make a tasty addition to salads, when chopped, and a bag in your purse will satisfy your mid-day snack cravings. 

    11. Canola oil Olive oil has become very trendy and has taken the place of Canola oil on many kitchen counters. However,  two Tablespoons of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.

    12. Shiitake mushrooms People do not usually consider including mushrooms as part of their meals for their nutritional content. However, shiitake mushrooms are rich in B vitamins: a very good source of vitamin B2, and a good source of vitamin B6, niacin, choline, and folate. Additionally, they are concentrated in minerals, being an excellent source of selenium and copper, a very good source of zinc, and a good source of manganese.  To maximize their flavor and the retention of their nutrients it is important to not to overcook them!

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