Over 100 Super Foods for a Super You
Include These Foods for Maximum Body Benefits
-- By Becky Hand, Licensed & Registered Dietitian
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More powerful than a locomotive…
Nutrient-packed with health enhancing properties…
Here come the SUPER FOODS!
These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.
This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.
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Vegetables
AsparagusAvocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Collard greens Crimini mushrooms Cucumbers Eggplant Garlic Green beans Kale Mustard greens Onions Peas Portobello mushrooms Potatoes Rainbow chard Romaine lettuce Shiitake mushrooms Spinach Summer squash Sweet potatoes Swiss chard Tomatoes Turnip greens Winter squash Yams Calcium-Rich Foods
Almond milkCheese, low fat Cottage cheese, low fat Milk, skim or 1% Orange juice with calcium Rice milk Soy milk Yogurt with active cultures, low fat |
Fruits
ApplesApricots Bananas Black olives Blackberries Blueberries Cantaloupe Cherries Cranberries Figs Grapefruit Grapes Honeydew melon Kiwifruit Lemons Limes Nectarines Oranges Papaya Peaches Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon Grains
AmaranthArborio rice Barley Brown rice Buckwheat Bulgur Corn Jasmine rice Millet Oats Quinoa Rye Spelt Triticale Wheat berries Whole grain breads, cereal, pasta Whole wheat breads, cereal, pasta Wild Rice |
Proteins
AlmondsBeef, lean Black beans Cashews Chicken, skinless Chickpeas Egg whites Eggs Fish, unbreaded Flaxseed Garbanzo beans Hemp seeds Hummus Kidney beans Lima beans Lentils Miso Navy beans Nuts Peanut butter, natural Peanuts Pinto beans Pork, lean Pumpkin seeds Salmon, canned or fresh Seafood, unbreaded Sesame seeds Soybeans Sunflower seeds Tahini Tempeh Tofu Tuna, canned or fresh Turkey, skinless Veggie burgers Walnuts Wild game, skinless Miscellaneous
Canola oilDark chocolate Green tea Olive oil |
