Can Superfoods Make a Difference?

Superfoods are food that are packed with nutrition and provide more benefits than other food for a healthy diet that may just prevent disease. Not too long ago people believed that coming down with diseases and conditions were unavoidable, but today we know better. Experts say that good food choices can increase our chances of avoiding heart problems, stroke, and even cancer. They recommend that we eat at least five servings of fruit and vegetables daily, whole grains, low-fat dairy products, lean protein and healthy fats. There is also evidence that we should go easy on sugar and salt, and incorporate foods with antioxidants in our diet along with nuts and seeds. 

While lists of superfoods vary, these are some that are readily available and can make a positive change in your diet.

Greek Yogurt

Greek yogurt has become popular in recent years because of its health benefits. For some, Greek yogurt may be an acquired taste, but with fruit or cereal sprinkled on top the tangy dairy product can become a household favorite. Both Greek and regular yogurt promote intestinal health, enhance immunity and promote strong bones. However, Greek yogurt has twice the amount of protein as regular yogurt, so a 6 ounce serving contains from 15 to 20 grams, the equivalent of 2 or 3 ounces of lean red meat. A 6 ounce serving of regular yogurt provides only 9 grams of protein. There are other benefits to Greek yogurt that make it a good choice for a healthy diet. Greek yogurt contains 50 percent less salt than regular yogurt, which may prevent high blood pressure and resulting heart risk. There are also far fewer carbohydrates, with only around 9 grams per cup compared to around 15 grams in regular yogurt. While not lactose free, Greek yogurt contains less of the sugar lactose than the alternative.

Quinoa

Quinoa grain, pronounced keen-wa, has been used for years in various cultures. It is now gaining in popularity because of its benefit in lowering the risk of heart disease and diabetes. Many people use quinoa in place of rice, and mix it with vegetables, lean protein or nuts. This whole grain is sometimes available as a mixture with other grains. Quinoa is high in protein and fiber, and it is a good source of iron, zinc, vitamin E and selenium. It is also beneficial for people who are trying to reduce their weight.

Broccoli

Broccoli is a good tasting, popular vegetable that is readily available and easy to prepare. It can be eaten raw, steamed or stir fried with garlic and onion. Some people top broccoli with olive oil and grated cheese and roast or grill it. Broccoli is a rich source of vitamin A, beta carotene commonly found in orange and yellow vegetables. It also provides vitamin C and vitamin K, which promotes bone health. Broccoli is an excellent choice for people who want to keep their weight under control, since it has the added benefit of fiber that provides a feeling of fullness to prevent overeating.

Berries

Berries are packed with nutritional value, and they taste so good that they can satisfy cravings for sweets. They are high in antioxidants, which can protect and repair cells to help the body fight arthritis and hardening of the arteries. Antioxidants also help to boost your immune system to ward off colds and other infections. Berries are also low in calories and high in fiber to help control blood sugar levels and keep you feeling full longer. Berries such as blueberries and cranberries are available fresh, frozen and dried, and can be added to salads, cereal, baked goods and yogurt.

Sweet Potatoes

https://www.google.com/adsense/app#main/myads-springboard

Sweet potatoes are high in vitamin A, as are many other orange vegetables. They also contain vitamin C, calcium and potassium, making them a good choice to blunt the effect of sodium on our blood pressure and reduce bone loss. White potatoes are a staple in many diets, but substituting a sweet potato has the added benefit of a sweet taste, making added butter or sugar unnecessary to save calories. Some other dark orange vegetables that provide similar benefits are pumpkin, orange bell peppers, carrots and butternut squash.

Salmon

Salmon, especially wild salmon from unpolluted waters, is high on most lists of superfoods because of its amazing health benefits. High on the list of benefits is the omega-3 fatty acid content that can promote a healthy heart and neurological function. Salmon is low in calories at around 200 calories for 3 ounces, and high in protein. Although salmon, as well as other fish, can accumulate mercury which is harmful, some say that the benefits of eating salmon a couple of times a week far outweighs the risk. The best course of action is to ask your physician for a recommendation. Salmon can be grilled, baked and served alone or as a topping for salad.

Nuts

Nuts, although they are high in fat, provide many benefits that warrant the inclusion on a list of superfoods. The key is portion control. Nuts contain protein, fiber and antioxidants, and the type of fat they have is heart healthy. An ounce of almonds, pistachio nuts, walnuts, peanuts or pecans can enhance your healthy diet. They can be eaten on their own or added to salads, cereal and baked goods.