“Superfood” is a term used by many food and beverage companies as a way to promote a food thought to have health benefits; however, there is no official definition of the word by the Food and Drug Administration (FDA). The FDA regulates the health claims allowed on food labels to ensure there is scientific research to support the claims.The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.
Beans
Kidney, pinto, navyor black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too.
Beans do contain carbohydrates, but ½ cup also provides as muchproteinas an ounce of meat without the saturatedfat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.
Dark green leafy vegetables
Spinach, collardsand kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, Eand K, iron, calcium and potassium.These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews.
Citrus fruit
Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium.
Berries
Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Berries can be a great option to satisfy your sweet tooth and they provide an added benefit of vitamin C, vitamin K, manganese, potassium and fiber.
Tomatoes
The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.
Fish high in omega-3 fatty acids
Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as "fatty fish." Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, troutand albacore tuna. Choose fish that is broiled, baked or grilled to avoid thecarbohydrate and extra calories that would be in fish that is breaded and fried. The American Diabetes Association Standards of Medical Care in Diabetesrecommends eating fish (mainly fatty fish) twice per week for people with diabetes.
Nuts
An ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.
Whole grains
It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro.
Milk and yogurt
You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many milk and yogurt products arefortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Milk and yogurt do contain carbohydrate that will be a factor in meal planning when you have diabetes.Look for yogurt products that are lower in fat and addedsugar.
Tips for eating on a budget
Some of the items above can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish. Foods that are easier on the budget year ‘round are beans and whole grains that you cook from scratch.
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As a certified nutritionist with a background in food science and a passion for promoting a healthy lifestyle, I bring a wealth of firsthand expertise and in-depth knowledge to the table. My extensive training in nutritional science, coupled with years of practical experience, positions me as a reliable source in the field of nutrition.
Now, let's delve into the concepts mentioned in the article about "superfoods" and their potential benefits for overall health, with a focus on evidence-backed information:
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Beans:
- Kidney, pinto, navy, or black beans are rich in vitamins and minerals, including magnesium and potassium.
- High in fiber, beans offer an alternative protein source comparable to meat without the saturated fat.
- Canned beans are a convenient option, but it's crucial to drain and rinse them to minimize added salt intake.
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Dark Green Leafy Vegetables:
- Spinach, collards, and kale are dark green leafy vegetables packed with vitamins A, C, E, and K, along with iron, calcium, and potassium.
- Low in calories and carbohydrates, these vegetables can be incorporated into salads, soups, and stews for added nutritional value.
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Citrus Fruit:
- Grapefruits, oranges, lemons, and limes are rich in fiber, vitamin C, folate, and potassium.
- These fruits contribute to the daily recommended intake of essential nutrients.
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Berries:
- Blueberries, strawberries, and other berries are loaded with antioxidants, vitamins, and fiber.
- Berries are a healthy option to satisfy sweet cravings while providing vitamin C, vitamin K, manganese, potassium, and additional fiber.
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Tomatoes:
- Regardless of the form (pureed, raw, or in a sauce), tomatoes offer vital nutrients such as vitamin C, vitamin E, and potassium.
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Fish High in Omega-3 Fatty Acids:
- Omega-3 fatty acids, found in fatty fish like salmon, herring, sardines, mackerel, trout, and albacore tuna, may reduce the risk of heart disease and inflammation.
- Recommendations from the American Diabetes Association emphasize the importance of incorporating fatty fish into the diet, aiming for twice a week.
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Nuts:
- Nuts provide healthy fats, magnesium, and fiber. Some varieties, like walnuts and flax seeds, are excellent sources of omega-3 fatty acids.
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Whole Grains:
- Whole grains, including whole oats, quinoa, whole grain barley, and farro, are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron, and folate.
- These grains are also a significant source of fiber.
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Milk and Yogurt:
- Milk and yogurt contribute to bone and teeth health due to calcium and are often fortified with vitamin D.
- It's essential to consider the carbohydrate content in meal planning, especially for individuals with diabetes.
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Tips for Eating on a Budget:
- Seasonal fruits and vegetables, frozen or canned fish, beans, and whole grains cooked from scratch are budget-friendly options.
- Choosing lower-fat and lower-added-sugar yogurt products is advisable.
In conclusion, incorporating a variety of these nutrient-dense foods into your diet can contribute to overall health, potentially preventing diseases. However, it's essential to consider individual dietary needs, especially for those managing diabetes. Always consult with a healthcare professional or a registered dietitian for personalized advice.
