Superfoods can improve your health by lowering your risk of heart disease and stroke, while boosting your energy and mental sharpness. Here are six super foods that you should add to your diet:
- Sweet Potatoes. Sweet potatoes are packed with added fiber, potassium and vitamin C. Substitute a baked sweet potato for a baked white potato. Grate the vegetable and add the raw shreds to burgers.
- Berries. All berries are great sources of fiber – a nutrient that most Americans don’t get enough of and one that is important for a healthy digestive system. Enjoy berries plain or toss them in smoothies, cereals and on top of yogurt.
- Beans. Beans are a great plant-based source of iron, a mineral that transports oxygen from your lungs to the cells of your body. Substitute beans for meat or poultry as the centerpiece of a meal. Toss them in soups or stews. Try our Ginger-Glazed Green Beans with Shrimp recipe.
- Yogurt. Yogurt contains “good bacteria” that help maintain digestive health and reduces the risks of age-related intestinal illness. It’s also rich in calcium, which helps ward off osteoporosis. Select plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Use yogurt in bakery recipes or as a dip for vegetables.
- Spinach. Spinach is full of essential nutrients: vitamins A, C, and K. Spinach is also a great source of folate, which helps produce DNA and form healthy new cells, making it especially important for mothers-to-be. Use spinach instead of lettuce for a more nutritious salad. Add a thin layer of spinach in your next lasagna dish.
- Salmon. Salmon is a superfood because of its omega-3 fatty acid content. Omega-3 fatty acids are great for your heart. In fact, the American Heart Association recommends eating fatty fish such as salmon twice weekly. Grill or bake salmon and top it with salsas or other low-fat sauces. Serve it on top of salad greens. Or substitute canned salmon for your favorite tuna salad or sandwich.