If you are looking for a list of power packed nutritional superfoods, HERE IT IS!
From fruits and vegetables, to whole grains, nuts, beans and legumes, this nutritional inventory will take you into the best years of your life and beyond.
Get ready to experience a volume of information of the healthiest foods in the world!
Top 10 Power Packed Nutritional Superfoods
Only a quarter of cantaloupe provides almost all the vitamin A needed in one day. This vision-strengthening nutrient may help reduce the risk of developing cataracts. Like an orange, cantaloupe is also an excellent source of vitamin C. That helps our immune system. It is also is a good source of vitamin B6, fiber, folate, niacin and potassium.This pale orange power fruit may help reduce our risk of heart disease, stroke and cancer.
These mildly sweet and sometimes tangy berries offer a high capacity to destroy free radicals that can cause cancer. Low in calories, they offer antioxidants that enhance the effects of vitamin C. These antioxidants may help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.
Tomatoes help us fight against heart disease and cancers such as colorectal, prostate, breast, endometrial, lung and cancer of the pancreas. Tomatoes are also good sources of vitamin C, A and K.
4: Sweet Potatoes
Sweet potatoes are not just for Thanksgiving dinner! Most people don’t think of them as one of the power packed nutritional superfoods. But they are an excellent source of vitamin A, C and manganese. They are also a good source of copper, fiber, vitamin B6, potassium and iron.
5: Spinach and Kale
Cancer-fighters and heart healthy, spinach and kale top the list as far as green leafy vegetables are concerned. Much like broccoli, they provide an excellent source of vitamin A and C. Kale is a good source of calcium at 25% per cup, boiled. Vitamin K is abundantly found in spinach as well.
6: Whole Grain Bread, Pasta and Brown Rice
Whether it’s bread or pasta, the first thing to check for when purchasing whole grain bread and pasta is to make sure it is 100% whole grain. Remember to check the list of ingredients on the package. For example, look for the exact phrase “whole wheat flour” as one of the first ingredients listed in whole wheat bread. If it’s not listed as such, then it’s not whole grain.
Brown rice is a better choice than white rice for the same reason as choosing whole wheat bread. Whole wheat flour or brown rice that is processed into white flour or white rice loses between 50-90% of vitamins B3, B1 and B6. Manganese, phosphorus, iron, all of the dietary fiber and essential fatty acids are lost too.
These nuts are packed with omega-3 fats. A quarter cup of walnuts would take care of about 90% of the omega-3s needed in one day. Walnuts are heart healthy. The also help with better brain function. Their anti-inflammatory properties fight against asthma, rheumatoid arthritis, eczema and psoriasis. They can even help against cancer and also support the immune system.
8: Beans and Lentils
While beans are a good source of fiber that can lower cholesterol, so are lentils. The high fiber content in both beans and lentils helps to maintain blood sugar levels. Also a fat-free, high quality protein with additional minerals and B-vitamins, beans and lentils fill you up and don’t expand your waistline.
9: Milk and Yogurt
Milk helps to promote strong bones, offering an excellent source of calcium, vitamin D, and vitamin K. These nutrients help protect colon cells from cancer-causing chemicals, bone loss, migraine headaches, premenstrual symptoms, and childhood obesity. Recent studies also show that overweight adults lose weight, especially around the midsection, when consuming low-fat dairy such as skim milk and yogurt.
Yogurt also includes the essential nutrients such as phosphorous and vitamin B2, vitamin B12, vitamin B5, zinc, potassium, and protein. Yogurt’s live bacterial cultures also provide a wealth of health benefits that may help us live longer and strengthen our immune system.
Salmon is high in protein, low in saturated fat and high in omega-3 fats (the essential fatty acids that are also found in those walnuts mentioned earlier). Salmon is a heart-healthy food and is recommended to eat at least twice a week.
As you can see, these top ten power packed nutritional superfoods are worth every bite or sip.
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