Fruits and
vegetables are great for your health—and even better for your waistline. But
some fresh foods are more powerful than others.
Superfoods have
more than their fair share of vitamins, minerals, and disease-fighting
nutrients. Pack your meals with a nutritional punch by adding these wholesome
choices to your diet.
Alfalfa sprouts
Why they're
super: One cup of alfalfa sprouts has less than 10 calories, is virtually
fat-free, and contains phytochemicals called saponins, which may protect
against cancer and help lower cholesterol.
How to enjoy
them: Enjoy their fresh, earthy crunch in salads or sandwiches, or atop a lean
turkey or veggie burger.
Apples
Why they're
super: Apples are the richest fruit source of pectin, a soluble fiber that has
been shown to lower blood pressure, reduce cholesterol, decrease the risk of
colon and breast cancers, and maybe even lessen the severity of diabetes.
How to enjoy
them: Try throwing a few slices on your favorite sandwich or toss with field
greens, toasted pecans, and a light vinaigrette for a delicious salad. With so
many varieties available, you'll never get bored finding new ways to
incorporate them into your daily diet.
Avocados
Why they're
super: Just one half of a medium-size avocado contains more than 4 grams of
fiber and 15% of your recommended daily folate intake. Cholesterol-free and
rich in monounsaturated fats and potassium, avocados are also a powerhouse for
heart health.
How to enjoy
them: Use avocados as the base for a creamy homemade sandwich spread, or add a
few chunks to your favorite salsa for a simple and delicious way to dress up
grilled chicken or fish.
Beets
Why they're
super: Beets are loaded with antioxidants and have been found to protect
against cancer, heart disease, and inflammation. Naturally sweet and full of
fiber and vitamin C, beets make a delicious and nutrient-packed addition to any
meal.
How to enjoy
them: Try finely grated raw beets in your salads or roast them along with sweet
potatoes and parsnips for a colorful and flavorful side-dish—just keep in mind
that certain cooking methods (like boiling) may decrease their nutritional value.
And don't forget about the leafy green tops, which are rich in iron and folate,
and can be prepared much like their cousins, Swiss chard and spinach.
Cranberries
Why they're
super: Cranberries are renowned for protecting against urinary tract
infections, but did you also know they may improve blood cholesterol and aid in
recovery from strokes? Cranberry juice has also been shown to make cancer drugs
more potent.
How to enjoy
them: Although available frozen year-round, enjoy these tart and tangy berries
fresh during their peak season from October through December.
Flaxseed
Why it's super:
Not only does flaxseed lower blood cholesterol and reduce the risk of heart
attack, but it is also a rich source of lignan, a powerful antioxidant that may
be a powerful ally against disease and certain cancers, especially breast
cancer. Just 2 tablespoons of ground seeds (which are digested more efficiently
than whole seeds) contain about 20% of the recommended daily fiber* intake and
more than 100% of the recommended intake for inflammation-fighting omega-3
fatty acids.
How to enjoy it:
Add ground flaxseed to baked goods for a nutty flavor or sprinkle it on top of
your favorite cereal. It's also delicious when blended with yogurt and fresh
fruit for a tasty smoothie.
*One word of
caution: Incorporate flaxseed into your diet gradually as it can have a
laxative effect.
Oranges
Why they're
super: Just one medium orange (think tennis ball) supplies all your daily
vitamin C, which is a dynamite immunity booster and cancer fighter. And
consuming vitamin C is best done in its natural form: Italian researchers also
found that test subjects had greater antioxidant protection after drinking
orange juice versus vitamin C–fortified water. Plus, this sweet and tangy fruit
is a good source of fiber, potassium, calcium, folate, and other B vitamins.
How to enjoy
them: The tangy taste of oranges makes a great combination with other strong
flavors, such as ginger and honey. Put them on salads, or use them in marinades
and sauces for meats.
Papayas
Why they're
super: Trying to get more vitamin C in your diet? One cup of papaya cubes
supplies more than 100% of your daily requirement, as well as a hefty dose of
potassium and folate. It is also a good source of vitamins A and E, two
powerful antioxidants that protect against heart disease and colon cancer.
How to enjoy
them: Savor the rich, buttery flesh of this tropical fruit in smoothies and
salads, or simply scoop it out of the shell with a spoon.
Credit:
Eat Your Way Healthy
by MaryAnne Gragg
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