Super Easy "Super Foods"!

Unless you've been living under a rock for the last 10 years, I'm sure you've heard the term “super foods” being tossed around a lot (especially if you follow Dr. Oz), but what does that phrase really mean?

If you think about it, any food in its whole, natural form can be considered “super” in its own right: chicken for its protein, bananas for their potassium, beans for their fiber, etc. But when we say “super foods” we're referring to those that pack a little something extra!

In technical terms “super foods” (also referred to as functional foods) are foods, which contain physiologically active compounds that provide health benefits beyond their basic nutrients. This includes foods that are consumed in their natural form as well as those that have been purposely modified or fortified.

I thought I'd share my top five super foods that I consume on a regular basis. The best thing about these specific items is that you don't have to go to a specialty health store or learn any new cooking techniques to incorporate them into your diet. Chances are, these are foods you are already familiar with, so just bump up the consumption!

Meghan's Top 5 Super Foods:

1. Greek Yogurt – I recommend Greek yogurt over regular yogurt, because it contains about twice as much protein, but what makes it “super” is the probiotics it contains. These bacteria are live active cultures, similar to the ones that already exist in our digestive tracts. They help maintain and restore the delicate balance of both "good" and "bad" bacteria necessary for a healthy digestive system. It's best to buy the plain version as the flavored or fruit added tend to be pretty high in sugar. Try Greek yogurt in a smoothie, as a sub for sour cream, or topped with fruit and granola.

2. Wild Salmon – Salmon is a great source of lean protein, calcium, iron and vitamin D. If that wasn't “super” enough, it also contains omega-3 fatty acids, which have been shown to help with depression, heart conditions and inflammatory diseases such as arthritis. While wild salmon is more expensive than non-wild, the wild caught have higher omega-3 levels and are a more sustainable choice. I like to grill or bake salmon with a little olive oil, fresh herbs and spices.
   
   
3. Blueberries – These sweet berries are “super” because they contain antioxidants called anthocyanins. Anthocyanins not only provide the bluish/purple color, but they may play a role in cancer prevention, prevention of cardiovascular diseases (including stroke) and neurodegenerative disorders of aging, such as Alzheimer’s disease. I prefer to eat blueberries all by themselves, but I also add them into smoothies, or enjoy them with some Greek yogurt, and of course, in pancakes!
   
   
4. Walnuts - Already high in protein and fiber, these “super” nuts contain omega-3's and polyphenols both of which have been shown to reduce the risk of cardiovascular disease. In fact, a handful of walnuts contain more polyphenols than a glass of red wine! I like to snack on them plain, add them for crunch in my oatmeal or use them instead of pine nuts to make pesto. Just remember, 1 ounce, or about 14 walnut halves, contains 190 calories so watch your portions!
   
   
5. Spinach - Spinach is a good source of vitamins A, K and folate, but just one cup of this “super” green contains about 3.6 mg of the antioxidants, lutein and zeaxanthin. Scientific evidence suggests that eating at least 6 mg a day of lutein and zeaxanthin may help reduce oxidative damage to the eye and lower the incidence of age-related macular degeneration. I enjoy spinach in my eggs, sauteed with a little garlic and on occasion, stuffed in pizza!

Healthfully Yours,

Meghan