Super foods are whole foods that are nutrient dense, provide energy, phytonutrients, and have few negative effects.
1. Grass fed beef
Properly raised cows have 1/3 less saturated fat and 35 milligrams of EPA and DHA, making them lower in inflammatory fats and higher in anti-inflammatory and brain building fats. It has a higher levels of beta carotene and vitamin E. Buying straight from the farmer cuts costs and ensures quality meat.
Grapefruit has been clinically shown to teach the body to use food for energy rather than storing it as fat. It contains liminoids and lycopene which are cancer fighting and triglyceride lowering.
Kale is a powerhouse green. Per calorie, it has more calcium than milk, more iron than beef, and is rich in vitamin A and magnesium. Its nutrients are best absorbed when steamed or lightly sautéed.
Called “poor man’s butter” in the tropics, avocado is a rich and creamy fruit. Its fats allow maximum absorption of the fat soluble vitamins A, E, D, and K, which are important for immunity, bone building, and to neutralize free radicals. It is extremely satisfying and keeps blood sugar from spiking after a meal.
Eggs are known as the “perfect protein” and are rated with the highest Biological Value, which is measured as the absorbability of a protein. Most of the nutrients are found in the yolk, including calcium, iron, vitamin B6, folate, A, E, D, K, and B12. The better raised, the more nutrients it will contain. Choose free range over grade A and organic over free range.
6. Chia Seeds
Chia seeds are a great source of minerals, fiber, protein, and essential fatty acids. Soak in water to extract the gel- like mucilage. Add some raw honey and cocoa powder and you’ve got pudding. They are great binders in vegan baking.
Broccoli contains anticancer compound I3C, which helps the body to eliminate estrogen. It is highly anti-inflammatory and nutrient dense. Lightly steamed broccoli eaten with well-cooked tomatoes creates a synergistic cancer fighting effect that is better than just one or the other.
Cocoa is high in magnesium, a mineral that is lacking in 80% of the population. It is necessary for muscle relaxation and is a cofactor in 300 enzyme systems, along with being essential for bone and nerve function.
Berries are low in sugar and high in fiber and antioxidants. They include raspberries, blueberries, strawberries, blackberries, and cherries. Frozen berries are more economical and great “ice cubes” in the summer.
Making small changes like exchanging snack foods for super foods will help you gradually improve your diet, control your weight and improve your overall health. Simple things like replacing chips and pretzels with berries or veggies with hummus; using grass fed beef in recipes instead of highly process brands are small relatively simple changes that can happen at the grocery store instead of at home when cravings hit. These small changes might not seem like much but when you cut back on or eliminate unhealthy foods while replacing them with good choices each day you’ll notice a huge difference!