Maybe you have heard about "super foods." Super foods are foods that pack optimum nutrition and have a positive impact on your health with little effect on the waistline. Super foods are foods helpful in fighting chronic disease. Try to include some of these in your diet to either help control your chronic disease or help prevent chronic disease.
Low-fat Milk and Milk Products
We all know that milk and dairy products are excellent sources of calcium. They also are good sources of vitamins A and D, riboflavin, vitamins B6 and B12, potassium, magnesium and phosphorus. In addition, research indicates yogurt offers health benefits to the immune system and intestinal tract.
Broccoli
Broccoli is loaded with vitamin C, carotenoids and folic acid. Other foods with the same benefits as broccoli are Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens and Swiss chard.
Blueberries
Blueberries are very low in calories and high in fiber and vitamin C. Blueberries have been in the news to help protect against memory loss and aging.
Sweet Potatoes
Sweet potatoes are considered a nutritional powerhouse. They are loaded with carotenoids, vitamin C, potassium and fiber.
Spinach
You can be strong like Popeye if you eat your spinach, but spinach also has vital nutrients we need. Spinach is loaded with vitamin C, fiber and carotenoids for better eyesight. Try to eat cooked or raw spinach at least once a week.
Dry Beans and Peas
Dry beans and peas are a cheap and easy-to-cook meal. Dry beans and peas also fit into almost everyone’s diet. Dry beans and peas are high in protein, low in calories and have very little fat. Dry beans are also rich in fiber and have 100 percent folic acid in them. When combined with rice, these can be an easy, complete meal. Try to eat them two to three times a week.
Cantaloupe
Cantaloupe and all melons are always a low-calorie option. Did you know that 1 cup of diced cantaloupe gives you almost as much vitamin A as most people need in a day.
Red Bell Pepper
All bell peppers are good, but choosing the red variety is better for you because of the nutritional benefits the red coloring provides. For those of you who may cook with bell pepper or put it in your salads, ½ cup provides 200 percent of the RDA (Recommended Daily Allowance) for vitamin C.
Walnuts
You probably have heard that nuts are good for you. Only certain nuts pack more nutritional benefit than others, however. Nuts are rich in Omega 3 and Omega 6 fatty acids, which help lower “bad” cholesterol levels that contribute to fatty deposits on our arteries. You only need 1 ounce of nuts as a serving to get your nutritional benefits. Other good nuts are almonds, pistachios, sesame seeds, peanuts, pumpkin seeds and sunflower seeds.
Oranges
Oranges are a rich source of vitamin C and folic acid. Oranges are rich in fiber, which is great against protecting certain types of chronic disease. It is better to choose the fruit over the juice to keep calories down. Remember to get two to three servings of fruit per day.
Fish
Experts recommend consuming fish two to three times a week for better health. Try to incorporate these types of fish: halibut, tuna, sardines, salmon, herring, mackerel and oysters.
Incorporating these foods into your diet most days of the week will help you achieve better health year-round.