Top 10 Super Foods

There is no magic pill that will provide us with everything we need for weight loss and good health. However, your diet can make the difference and has a direct impact on your health. Among others, the benefits to a healthy diet include: increased mental acuteness, resistance to illness & disease, higher levels of energy and a stronger immune system. Super foods are packed with multiple disease-fighting nutrients to help you stay healthy. The below foods are the Top 10 Multitasking Super Foods to include in your daily diet. Keep in mind that although these foods are healthy, portion size matters – don’t overeat!

1. Yogurt - low fat or fat free plain yogurt is higher in calcium than most other dairy products and contains multiple other nutrients, including protein and potassium.

2. Eggs – a quality protein that contains 12 vitamins and minerals, including choline, which is good for brain development and memory.

3. Nuts – high in protein, contain heart-healthy fats, and high in fiber and antioxidant content.

4. Kiwis – among the most nutritionally dense fruits and full of antioxidants. Great source of vitamin C, potassium, fiber, vitamin A and vitamin E.

5. Quinoa (keen-wa) – one of the best whole grains you can eat. An ancient grain that is high in protein & fiber, a naturally good source of iron, and has plenty of zinc, vitamin E and selenium to help control your weight and lower your risk for heart disease and diabetes.

6. Beans – are loaded with insoluble & soluble fiber, a low-fat source of protein, and contain carbohydrates, magnesium and potassium. Also, whole soybeans contain heart-healthy omega-3 fatty acids.

7. Salmon – high in omega-3 fatty acid content which helps to promote a healthy heart. Also, salmon is low in calories, has lots of protein, is a great source of iron and is very low in saturated fat.

8. Broccoli – is rich source of vitamin A, vitamin C, fiber, and bone-building vitamin K.

9. Sweet Potatoes – excellent source of vitamin A, vitamin C, calcium and potassium.

10. Berries – packed with antioxidants, phytonutrients, low in calories, and high in water and fiber. Blueberries lead the pack because they are the best known source of antioxidants.

It is helpful to periodically review your diet as you age, especially if you have any medical needs. On your next visit to your doctor, ask him/her to assist you in creating a diet specifically for you and your individual nutritional needs.

Experts are quick to point out, the Top 10 Super Foods list by no means includes all the nutritious foods that should be part of a healthy diet. The most important part of good health is a dietary pattern that includes these foods, along with a variety of other nutritious foods and a regular exercise regimen.


Submitted By: Therapy Department
References: WebMD - Kathleen Zelman