Super-foods: new year, new food

By Carly Hoilman

     Remember when you were a kid and your parents told you to eat your greens because [insert favorite superhero/Disney character] eats their veggies to grow strong or beautiful? Well I can’t tell you for sure what Superman ate that kept him so jacked, or what Belle ate to stay so belle; but I can tell you what you can eat to be the healthiest, loveliest YOU possible. Today you are going to learn about super-foods, or what I like to call the “wonders of the food world”. A super-food, by definition is a “natural food regarded as especially beneficial because of its nutrient profile or its health-protecting qualities”. These basic foods are what our ancestors all over the world used to eat before things like vitamin tablets and nutrient supplements ever existed. Whether you’re trying to beat a cold or just keep your body running smoothly, these healthy staples pack a super punch! This is my super-food hall of fame (in no particular order because they are all so fabulous):

Blueberries: Not only are these tiny blue treats delightful, but they could also help you live longer. They are high in potassium and vitamin C to help your body’s immune system. The best part about blueberries is that they are loaded with antioxidants, which slow aging and may prevent cancer, Alzheimer’s, and arthritis. Antioxidants work to strengthen and protect cells from sickness and disease. If I were you, I would stock up on these babies! Antioxidants are founds in all kinds of fruits, veggies, nuts, and spices, so find something you like, and eat up!

Salmon: I’ve already shared my love of essential fatty acids with you (see my September 25 post), but salmon is my favorite way to obtain them. Salmon is full of lean protein and healthy fats, but best of all: it’s simply delicious! My newest way to enjoy salmon has been to drizzle it with a warm plum sauce; it gives it a nice dash of sweetness and tastes great when accompanied with cooked veggies like carrots and asparagus.

Pumpkin: Like all of these super-foods, pumpkin is delicious, but what sets pumpkin apart from all the others is its diversity. It can be puréed and served in soups, sauces, breads, cakes, chilies, or any other edible thing you can dream up. What makes the pumpkin super: it’s low in calories and fat, a great source of fiber and antioxidants, full of minerals like potassium, magnesium, and iron, and has plenty of vitamins A, C, E, and K. Every part of the pumpkin screams nutrition; from its bright orange color to its power-packed seeds (a super-food within a super-food). Not a fan of pumpkin? Try this simple treat: one 12 oz. can of pumpkin, one box chocolate cake mix, ½ cup water, ½ cup chocolate chips. Bake at 350 degrees for about 40 minutes, and you’ve got a low fat chocolate cake that is to die for!

Ginger: Spicy, yummy, and good-for-your-tummy (cute, huh?). Discovered in China centuries ago, ginger was originally used as a natural remedy and tasty spice. Nowadays it is used to improve digestion, relieve headaches and nausea, heal sore throats, and spice up tasty Asian dishes.  In India, ginger is sliced up, added to boiling water along with honey and lemon, and drunk like tea. Drink this calming mixture every morning to prevent colds.

Yogurt: I am a huge advocate for Greek yogurt in particular because of its pure, creamy taste. Yogurt is full of probiotics that work to improve digestion and eat harmful bacteria in the digestive tract. Yogurt is a great source of lean dairy and is a natural source of calcium, which helps prevent osteoporosis and increase bone density.

Kale: Most of you have probably never heard of this best-kept nutritional secret, but it’s a secret worth sharing. Kale is a leafy green vegetable that makes spinach look like a wimpy green imposter. It is incredibly rich in fiber, antioxidants, calcium, vitamin B6 (pyridoxine), magnesium, vitamin A, vitamin C, and vitamin K. It is also a good source of copper, potassium, iron, manganese, and phosphorus. Kale is low in cholesterol and can promote bone and eye health. Boost kale’s nutritional benefits by cooking it. Kale is thicker than spinach and holds up better in soup, pasta, salads, and more.

Try to incorporate super-foods into your daily diet to maintain a healthy and active lifestyle!