Super Foods

 

• Apples contain soluble fiber, which may help lower cholesterol and slow the uptake of glucose, helping you maintain healthy blood sugar levels. They’re also a super source of potassium, antioxidants and vitamin C.
• Asparagus is high in lycopene, which has been found to protect the prostate and help reduce the risk of prostate cancer. In addition to lycopene, asparagus contains vitamin A, important for the immune system and eye health, and lots of fiber to help reduce cholesterol and encourage heart health. Asparagus also contains protein and iron — something you may not expect from these thin green spears. It helps rid your body of toxins!
  
• Bell Peppers Vitamin C increases production of collagen, the skin’s building block. In other words, fewer fine lines around your eyes and mouth. Serving size: 1 cup fresh or ½ cup cooked per day
• Blackberries Ellagic acid protects against UV rays and can help prevent wrinkles. Serving size: ½ cup fresh or frozen per day
• Blueberries      Like apples, blueberries are high in soluble fiber, which can help lower cholesterol and slow the uptake of glucose, helping you maintain healthy blood sugar levels. But there’s much more packed inside those blue skins: Vitamins C and K are the major players, as are antioxidants and the mineral manganese. —
• Broccoli  It’s high in fiber, antioxidants and vitamins such as A, C, B9 (folate) and K. That means your eyes, red blood cells, immune system, bones and tissues all benefit from this vegetable. Vitamin C increases production of collagen, the skin’s building block. In other words, fewer fine lines around your eyes and mouth. Serving size: 1 cup fresh or ½ cup cooked per day _Be sure to cook or steam it. —
•  Butternut Squash      The versatile butternut squash brims with beta-carotene, which is important for eye health. The heart also benefits from the vitamin C in this winter squash and its high fiber content, which helps lower cholesterol and maintain good blood sugar levels.
• Dark chocolate‘s antioxidants, including flavonoids and polyphenols, may help prevent heart attacks by protecting arteries from becoming clogged. Some studies indicate that consuming small amounts of dark (at least 70 percent cacao) chocolate on a regular basis can lower blood pressure and decrease the rate of stroke in women by 20 percent. Cocoa flavonols improve circulation and blood flow to the scalp, delivering nutrients that may help keep it and your hair healthy. Serving size: 1 ounce or 150 calories per day.
• Coffee- The National Institutes of Health-AARP Diet and Health Study found that people who drank coffee (regular or decaf) were less likely to die from heart and respiratory diseases, stroke, injuries and accidents, diabetes and infections. Coffee may also help protect women from breast cancer. Other research found that those who drank three to five cups of coffee a day in their 40s and 50s had a 65 percent lower rate of developing Alzheimer’s than those who drank two cups a day. —
• Fava Beans– Low-fat, no-cholesterol fava (broad) beans have plenty of fiber and B vitamins, including folate, thiamin and riboflavin. Minerals such as manganese, iron and potassium also make these beans a nutrient-rich choice. —
• Greek yogurt contains fewer carbohydrates, less sugar and salt, and more protein and digestive-friendly probiotics than American-style yogurt. A serving of low-fat or nonfat Greek yogurt may have twice the protein and half the sugar of its non-Greek counterpart. If you opt for full-fat versions, however, Greek yogurt has more saturated fat. —
• Leafy green kale packs a nutritional wallop — be sure to cook or steam it. It contains important omega-3 fatty acids and vitamin K, which promotes blood clotting. It is high in fiber and is a rich source of calcium for bone health. It also provides lutein, which is important for eye health.
• Oatmeal‘s top benefit comes from its high soluble-fiber content, which helps lower cholesterol. Oatmeal is low-fat, high in protein and loaded with iron and other minerals. One cup of cooked oatmeal is only 166 calories. But adding sugar or using instant oatmeal with sugar increases the calorie count.
• Olive oil is high in monosaturated fat, which has been found to lower blood cholesterol levels, decreasing the risk of heart disease. Research also shows that this type of fat may keep insulin levels low and improve the control of blood sugar. This healthy fat further contains vitamin K, which aids blood clotting, and vitamin E, an antioxidant important in the creation of red blood cells.
• Pears are full of soluble fiber, which may help maintain healthy blood sugar levels, lowering diabetes risk. It also fills you up so you tend to eat less, and may reduce the risk of colon cancer. The fruit is nutrient- and mineral-rich, providing vitamin C, folic acid, antioxidants and potassium.
• Quinoa The South American grain quinoa is well-known to vegans and vegetarians because it’s a complete protein and filled with antioxidants, vitamins and minerals, such as B2, magnesium, copper, iron and phosphorus. Quinoa is full of fiber, gluten-free and easy to use in place of other grains, pastas or white rice.
• Raspberries Ellagic acid protects against UV rays and can help prevent wrinkles. Serving size: ½ cup fresh or frozen per day
• Salmon has been called a “super fish” because, among other benefits, it’s high in omega-3 fatty acids. Omega-3s can reduce your risk of heart attack and irregular heartbeats. They can also help lower blood pressure and build brain cell membranes. When choosing between wild-caught and farm-raised salmon, keep in mind that farm-raised salmon often has more of the toxic chemicals known as PCBs.. Omega-3 fatty acids help the skin retain moisture, making it soft and supple. The nourishing ingredient also maintains the scalp’s natural oils. Serving size: 4 to 6 ounces, 3 times per week.
• Sweet Potatoes Beta-carotene destroys free radicals, preventing damage to skin cells. The body converts beta-carotene to vitamin A, which fights signs of aging. Serving size: One per day. Swap in carrots, cantaloupe, or mangoes for a comparable effect.
• Tomatoes Lycopene may help prevent sun damage. The potent antioxidant works best when cooked, so homemade marinara sauce and tomato soup are both great options. Serving size: Aim for at least 1 portion (about ¼ cup of sauce or 4 tomato slices) 5 times per week.

Credit: AARP   Readers Digest