Quick tips on how to incorporate commonly stocked foods that are packed with benefits.
No need to take a trip to the health food store to keep a healthy diet. Many common foods you regularly buy at the local grocer are packed with nutrients your body will thank you for! These common super-foods may seem humble to you, but they' re bursting with vitamins, mineral, and antioxidants, giving you the biggest bang for your buck while providing you with a plethora of benefits. Incorporating these foods into your diet is easy, healthy and practical!!
Super-food #1: Fish
Did you know that fish is bursting with powerful Omega-3 fatty acids. Omegas 3 has been proven to prevent coronary heart disease and ward off inflammatory diseases. Amongst all varieties of fish, salmon, tuna, sardines, and herring win the prize for providing the highest amounts of Omega 3. As an added benefit, fish contains Vitamin D, a nutrient which many Americans are lacking.
Quick tip: Grill some salmon for dinner, as an alternative to meat or chicken. Save some for the next day and throw it in your salad for lunch.
Super-food #2: Grapes
These ruby and emerald-colored little treats contain potent phytochemicals which boost immunity, and help to prevent cancer. Choose darker colored grapes for an even bigger load of phytochemicals. Vitamin C and selenium are two other important nutrients which grapes provide.
Quick tip: Sprinkle some sliced grapes into your yogurt or fruit salad. (I like to freeze grapes for a quick and refreshing energy boost.)
Super-food #3: Dark Green Veggies
Kale is not just a trend; it's a leafy green vegetable containing an impressive amount of nutrients and vitamins which help fight disease. The same goes for broccoli, spinach and lettuce. Green veggies are particularly rich in iron and beta-carotene, and they act as strong antioxidants in the body. Kosher companies are now offering fresh checked broccoli, kale and spinach as an alternative to the frozen brands. Just check in the vegetable aisle in the local grocery.
Quick tip: Melt some cheese over broccoli for a quick snack .
Super-food #4: Garlic
Although garlic may have a bad rap in the odor department, don't be so quick to dismiss those little cloves! Garlic is actually a powerful disease fighter, and it's even used as medicine sometimes! It contains an anti-inflammatory compound called allicin, which can kill bacteria in the body. It's also been shown to lower cholesterol levels.
Quick tip: Crush come garlic into your salads, grilled veggies, and marinades.
Super-food #5: Avocadoes
Avocadoes are a unique kind of fruit. While most fruits contain mostly carbohydrates and negligible amounts of fat, this fruit actually boasts substantial amounts of heart-healthy monounsaturated fat. Plus, an avocado contains nearly 20 vitamins, minerals, and phytonutrients, such as Vitamin E, folic acid, and potassium. Avocadoes also act as nutrient-boosters by facilitating absorption of fat-soluble vitamins.
Quick tip: Use mashed avocado as an alternative to mayo, dice one into your salad, or use it a dip for a vegetable snack.
this article was prepared by M Berkowitz for One on One Health Center, leaders in weight management.
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