Superfood of the Day part 4

Papayas

Trying to get more vitamin C in your diet? One cup of papaya cubes gives you more than 100% of your daily requirement, as well as a hefty dose of potassium and folate. Papaya is also a good source of vitamins A and E, two powerful antioxidants that may protect against heart disease and colon cancer. Savor the rich, buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon. 

Pumpkin & pumpkin seeds

This hearty, fiber-rich squash is packed with beta-carotene (converted to vitamin A in the body). The antioxidant activity of this vitamin, combined with potassium—which may help prevent high blood pressure—makes it a nutritional superstar. Buy pumpkin seeds in bulk, and toss them into salads and soups. 

Quinoa

Packed with a variety of nutrients, including iron and copper, it’s no wonder the Incas deemed this ancient seed “the mother of all grains.” Quinoa contains all the essential amino acids, making it a complete protein (perfect for vegans and vegetarians). It is also a great source of magnesium, which relaxes blood vessels and has been found to reduce the frequency of migraines. Keep your ticker in top shape by substituting quinoa for rice or pasta in your next meal.

Red Delicious, Granny Smith, and Gala apples

Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, and maybe even lessen the severity of diabetes. Try throwing a few slices on your favorite sandwich or toss with field greens, toasted pecans, and a light vinaigrette for a delicious salad. For the highest antioxidant levels, choose from Red Delicious, Granny Smith, or Gala.

Sardines

Sardines are a great source of vitamin D, a key nutrient that experts say most of us lack in sufficient amounts. Getting more D may boost mood, lower risks of heart disease and cancer, and shore up the immune system. Top a pizza or salad with sardines. Or toss chopped sardines with minced onion and Dijon mustard; enjoy on whole-grain crackers. 

Salmon

Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk. Salmon is a rich source of selenium, which helps prevent cell damage, and several B vitamins.

 http://www.health.com

Posted in: Superfood of the Day part 4