Pumpkins
Why they're
super: This hearty, fiber-rich squash is packed with beta-carotene (converted
to vitamin A in the body), which reduces the risk of developing lung cancer.
The antioxidant activity of this vitamin combined with potassium, which may
help prevent high blood pressure, makes it a nutritional superstar.
How to enjoy
them: If you prepare a whole squash, toast the seeds for a delicious snack
containing heart-healthy fats. The sweet taste and moist texture makes it ideal
for desserts.
Quinoa
Why it's super:
Packed with a variety of nutrients, including iron and copper, it's no wonder
the Incas deemed this ancient seed "the mother of all grains." Quinoa
contains all the essential amino acids, making it a complete protein (perfect
for vegans and vegetarians). It is also a great source of magnesium, which
relaxes blood vessels and has been found to reduce the frequency of migraines.
Researchers have found that consuming dietary fiber, specifically from
whole-grain products such as quinoa, reduces the risk of high blood pressure
and heart attack.
How to enjoy it:
Keep your ticker in top shape by substituting quinoa for rice or pasta in your
next meal. It makes a great base for seafood dishes and mixes well with beans.
Raspberries
Why they're
super: Tart, sweet, and incredibly juicy, just one half cup of these berries
provides a whopping 4 grams of fiber and more than 25% of the daily recommended
intake for both vitamin C and manganese. Raspberries also contain a powerful
arsenal of antioxidants, including members of the anthocyanin family, which
give raspberries their ruby-red hue and antimicrobial properties.
How to enjoy
them: Try a few berries with your morning cereal or use them to add flavor to a
green salad.
Spinach
Why it's super:
Powerful antioxidants in spinach have been found to combat a variety of
cancers, including ovarian, breast, and colon cancers. And it's good for the
noggin: Research indicates that spinach reduces the decline in brain function
associated with aging and protects the heart from cardiovascular disease.
Although it contains relatively high amounts of iron and calcium, oxalate
compounds bind to these minerals and diminish their absorption.
How to enjoy it:
Spinach has a mild flavor, so spice it up with garlic, olive oil, and onions.
Sweet potatoes
Why they're
super: Need a beta-carotene fix? Just one medium sweet potato packs over four
times the recommended daily amount. These tasty tubers are also rich in
potassium, inflammation-fighting vitamin C, and vitamin B6, which may prevent
clogged arteries.
How to enjoy
them: Boiling sweet potatoes may cause some of the water-soluble vitamins to
leach out, so try them baked, roasted, or cubed, and added to soups or stews.
If you need a boost of fiber, make sure to leave the skins on.
Turkey
Why it's super:
A 4-ounce portion of turkey breast meat contains almost 50% of your daily
selenium, a trace mineral that plays essential roles in immune function and
antioxidant defense. Despite the claim that turkey meat causes drowsiness
during the holidays, it actually contains high amounts of niacin and vitamin
B6, which are important for efficient energy production and blood-sugar
regulation.
How to enjoy it:
If you roast a whole bird, make sure to remove any skin, which is full of
saturated fat; try substituting ground all-white-meat turkey breast for ground
beef in your favorite hamburger recipe.
Walnuts
Why they're
super: One-quarter cup of walnuts supplies 90% of the daily recommended amount
of omega-3 fatty acids, which aid in everything from maintaining cognitive
function, to improving cholesterol and blood pressure.
How to enjoy
them: Toss a few toasted walnut halves on your oatmeal (another heart-healthy
superfood) or try them on your favorite salad for a tasty crunch.
Watercress
Why it's super:
Just 1 cup of watercress supplies nearly 100% of a woman's recommended daily
amount of vitamin K, which has been shown to prevent hardening of the arteries
and is essential for strong bones. It is also a good source of vitamin A, a
potent antioxidant.
How to enjoy it:
Try these peppery leaves in place of lettuce in salads or sandwiches, or toss
them in a quick stir-fry or soup.
Yogurt
Why it's super:
Yogurt contains probiotics, which are bacteria that live in the intestine, aid
in digestion, boost the immune system, diminish bad breath, and are even
associated with longer life spans. A 1-cup serving also supplies one-third of
your daily calcium requirement, as well as 14 grams of satisfying protein.
How to enjoy it:
Opt for low-fat or nonfat versions to minimize saturated fat, and try
substituting plain yogurt for a healthier alternative to sour cream. Lactose
intolerant? Look for soy or rice milk varieties.
Credit:
Eat your way healthy
by MaryAnne Gragg
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