My Favorite Superfoods To Be A Superhero: Part II


Blog, Food Adventures, Healthy Family, Menu Ideas, Sustainable/Local
  • By Sarah Koszyk, MA, RDN on
  • January 13th, 2014

Time to bring on more superhero, superpowers with this second blog listing my favorite superfoods. Here’s a list of 5 more fabulous foods to give you superhuman strength chockfull of antioxidants. Missed the first superfood blog? Here it is!

Oatmeal_BlueberriesBlueberries: one of my favorite tasting fruits that contains some of the highest antioxidant properties. Blueberries have anthocyanins (an antioxidant which gives them the blue color) amazing for reducing free radicals which can affect aging in the body and disease such as cancer. Eat a blueberry and get an explosion of Vitamin C, Vitamin E, zinc, and iron: all super fabulous for younger looking skin, stronger immunity, smarter brain, and better vision. WOW! Add blueberries to oatmeal, yogurt, cereal, smoothies, quinoa, salads, or just eat plain!


 

Chia-SeedsChia Seeds: not just a pet, chia seeds have omega-3s, fiber, protein, and phosphorous. Fiber is important for boosting energy, stabilizing blood sugars, filling us up, and helping digestion. Omega-3s are fantastic for brain health and increasing our happy hormones. Phosphorous is necessary for maintaining bone health, feeling strong, and synthesizing proteins for cell and tissue growth and repair. I love adding 1 Tablespoon of chia seeds to my yogurt, smoothies, oatmeal, cereal, salads, or just adding it into my water.


 

Sweet-PotatoSweet Potatoes: another carotenoid-filled superfood full of fiber, potassium, and vitamin A. Sweet potatoes will fill you up with fiber while keeping your heart beating normally and your muscles working right from the potassium. Vitamin A will keep your eyes, skin, teeth, and bones healthy like a superhero. Roast sweet potatoes and eat them for breakfast with some cinnamon and yogurt. Here’s a recipe for Roasted Pork with Sweet Potatoes and Brussels Sprouts. A complete meal under 250 calories! Sweet potatoes are also great for providing energy as a starchy vegetable and they’re gluten free! Here’s a recipe to roast sweet potatoes and other vegetables.


FINAL_Turkey_Quinoa_Salad

Quinoa: one of my favorite grains! Quinoa has protein, fiber, iron, and manganese which give quinoa disease-fighting properties to help people control blood sugars, transport oxygen throughout the body, slow down the aging process by destroying free radicals, and increase energy. Quinoa is gluten free and you can substitute it for rice, add it to salads, or eat it as a side dish. Here’s a delicious and easy recipe for Turkey & Quinoa Salad (you can substitute tofu with the turkey to make it vegetarian).


 

Brussel-Sprouts-DressingBrussels Sprouts: another antioxidant-rich vegetable full of Vitamin C, Vitamin K, folate, and fiber. Folate is a B vitamin found in green leafy vegetables and fabulous for DNA formation and maintenance. Folate also keeps your red blood cells powerful and healthy.  Vitamin K boosts bone strength. Superhuman strength for the Brussels sprouts eater! Roasting Brussels Sprouts rocks!!! Here’s an exquisite recipe to roast Brussels sprouts.

Stay strong and incorporate these superfoods into your weekly diet. A blueberry a day will keep that doctor away!

Sarah Koszyk, MA, RDN

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2 responses to “My Favorite Superfoods To Be A Superhero: Part II”

  1. Phil says:

    I appreciate your broadcasting of these super-foods. As one of the few who announce their likes for Brussels Spouts, it’s nice to know of the varied ways of preparation. In fact, some of those who profess to dislike this super-food, do like it when prepared a special way.
    Thanks!

    • Sarah Koszyk, RD, MA says:

      Absolutely! I’m a huge fan of the Brussels Sprouts….primarily because my mom cooked it so well. It’s all about the cooking method. So correct!

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