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Vital Superfoods

1/11/2012

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When it comes to choosing what to eat, I like to get a lot of nutritional 
bang for my buck, so to speak. The best deals? "Superfoods" that are far more
plentiful in nutrients than they are in calories and that research has shown
deliver health benefits. You're probably already eating a lot of everyday
superfoods-like bananas, eggs and broccoli-and maybe even  some exotic ones  (acai, anyone?). 

But what about the power-packed foods filled with good-for-you vitamins,
minerals and disease-fighting phytochemicals you aren't eating? Rather
than rattling off a laundry list of every fiber-rich,  antioxidant-packed,
vitamin-saturated food I can imagine, I'm going to  focus on 7 of the healthiest
foods that I, and probably many of you,  have mostly missed the boat on eating,  especially on a regular basis.

 1. Kale
On top of delivering a raft of cancer-fighting antioxidants, kale is  one of the vegetable world's top sources of vitamin A, which promotes  eye and skin health and may help strengthen the immune system.  It's a  good source of heart-healthy fiber and a 1-cup serving has almost as  much vitamin C as an orange. What's not to love? 

2. Sardines
Sardines are one of the best sources of heart-healthy, mood-boosting  omega-3 fats, and they're packed with vitamin D.  And because sardines  are small and low on the food chain, they don't harbor lots of toxins as bigger fish can. 

3. Pomegranate
This vibrant fruit is chock-full of antioxidants, natural chemicals  found in plants that mop up harmful free radicals, which damage tissues  and may contribute to a variety of chronic conditions, such as heart  disease, Alzheimer's and cancer. Don't have time to prepare the fruit?  You can get many of the same benefits from drinking a glass of  pomegranate juice! Don't pass up an opportunity to enjoy the fruit  itself, however-the tart, jelly-like taste is unique and wonderful. A  1-cup serving of juice has 150 calories and 1/2 cup of pomegranate seeds has only 72 calories and 4 grams of fiber!

 4. Oatmeal
Oatmeal has 4 grams of fiber per cup and research suggests that  increasing your intake of soluble fiber (a type found in oatmeal) by 5  to 10 grams each day could result in a 5 percent drop in "bad" LDL  cholesterol. Also, according to a study in the Journal of Nutrition, eating a breakfast made with "slow-release" carbohydrates, such as  oatmeal, three hours before you exercise may help you burn more fat.  Here's why: in the study, eating "slow-release" carbohydrates didn't  spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn't spike as high, and because  insulin plays a role in signaling your body to store fat, having lower  levels may help you burn fat. 
 
5. Quinoa
Quinoa is a delicately flavored whole grain  packed with fiber and  protein and, to top it off, it only takes 15 to 20 minutes to cook. That combination of fiber and protein has an extra value too: research shows that the two together can help you feel full for longer.

6. Kefir
Think yogurt in a glass. This drinkable fermented dairy beverage is  packed with beneficial probiotics that may help give your immune system a little extra edge, plus 29 percent of your daily value of calcium per  8-ounce serving. Look for it in your supermarket's dairy section; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste.

 7. Lentils
Lentils are a versatile, budget-friendly and healthy addition to many  dinner recipes. A half-cup of cooked lentils contains over 9 grams of  protein and a jaw-dropping 8 grams of dietary fiber. Lentils are also a  good source of iron and an excellent source of folate.


Enjoy!
Yours in health & vitality,
Sonia
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    Welcome!

    about the Author

    Sonia is an advocate for 'Natural Alternatives' while sharing easy everyday solutions.
    Her goal is to introduce  practical and natural strategies in our lives as opposed to the accessible conventional ways that our society has so adapted to. She is determined and continuously researching alternatives to cultivate healthier wellness methods. Her life has not been an easy one but she persevered and is truly empathetic in nature and completely interrelates with others. Due to her experiences Sonia has a real understanding of the difficulties that our busy lifestyles and culture bring and wants to help.
    Sonia maintains years of business knowledge, holistic passion and enthusiasm for change. Here on her blog you will meet some of her discoveries and revelations.

    Sonia's Blog is produced to offer information for natural wellness solutions with an easy to follow blueprint for living well and enjoying life!

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