Super Foods: Blueberries, Salmon and Broccoli

Food is powerful. It’s your body’s source for fuel and directly affects brain and body function as well as preventing and fighting disease. Incorporating specific and high quality food into your diet can substantially improve your health.

Super foods are nutrient-rich foods considered to be especially beneficial for health and well-being. Some are powerful enough to help lower cholesterol, reduce the risk for heart disease and cancers as well as improve mood. Below are some superfoods to incorporate into your daily diet:

Blueberries. The blueberry’s fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and may decrease the risk of heart disease. Blueberries also have anti-inflammatory properties. Look for blueberries that are dark in color, an indicator for higher levels of antioxidants.

Salmon, and other Omega 3-rich fish, contain fatty acids that provide the body with significant health benefits such as reduced risk for heart disease, arthritis relief, improved circulation, reduced depression and lowered cholesterol. It has significant anti-inflammatory properties and can slow plaque build-up inside the blood vessels.

Black beans are a great vegetarian, heart healthy source of protein. The black bean’s fiber, potassium, folate, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and may decrease the risk of heart disease.

Broccoli has powerful antioxidant properties. Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. It’s also a good source of calcium. In addition to supplying essential nutrients, broccoli also contains phytonutrients that may suppress the growth of tumors and reduce cancer risk.

Tomatoes contain lycopene, which has strong anitoxidant and anti-inflammatory properties, and provides high levels of potassium, fiber and vitamin C. Tomatoes are packed full of beneficial nutrients and antioxidants and are a rich source of vitamins A and C as well as folic acid. Tomatoes may protect against harmful UV rays, help prevent certain cancers and lower cholesterol.

Kale can contribute to a healthy daily intake of alpha-lipoic acid. It’s packed with nutrition that puts it high on the list of the world’s healthiest foods. The fiber, potassium, vitamin C and B6 found in kale all support heart health. It makes a great salad!

Oats contain a special type of fiber (beta-glucan) that helps lower the “bad” (LDL) cholesterol and may help prevent heart disease. This breakfast and snack food also provides potassium and magnesium, which may help reduce the risk of Type 2 Diabetes.

Get creative when adding or increasing these superfoods into your diet. Explore new recipes and enjoy greater health!