Photo by Cafe Kim
Here are 11 super healthy foods to start eating now.
- Beets: Think of beets as red spinach, Dr. Bowden
said, because they are a rich source of folate as well as natural red
pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
- Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
- Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
- Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
- Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
- Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
- Pumpkin seeds: The most nutritious part of the
pumpkin and packed with magnesium; high levels of the mineral are
associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
- Sardines: Dr. Bowden calls them “health food in a
can.” They are high in omega-3’s, contain virtually no mercury and are
loaded with calcium. They also contain iron, magnesium, phosphorus,
potassium, zinc, copper and manganese as well as a full complement of B
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
- Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
- Frozen blueberries: Even though freezing can
degrade some of the nutrients in fruits and vegetables, frozen
blueberries are available year-round and don’t spoil; associated with
better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
- Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
I saw this list when it came out, and since then, I've added beets and cabbage to my salads regularly. I also have frozen blueberries in the house, and I add those to our breakfasts. I'm still thinking of ways to add the others. The biggest challenge will be sardines.
How many of these foods do you eat?