Can you spot the Super Food

Can you spot the Super Food

         Super food?

There is no universally accepted definition of a “super food,” and some health organizations, including the American Dietetic Association and the American Heart Association, take the position that there are no true "super foods." However, certain foods are rich in nutrients and have been shown to promote good health. The ADA also recognizes that rather than focusing on individual foods as a key to good health, your overall eating pattern is most important to a healthy eating style.

         The primary focus of your diet should not be to eat as many “super foods” as possible.

Rather than focusing on specific foods, you should make sure your overall dietary pattern includes a wide variety of healthy, nutrient-rich foods.

         Eggs are a good source of Vitamin D

Vitamin D, which helps the body absorb calcium and can help reduce the risk of bone fractures, is found naturally in few foods: eggs and fatty fish. (Fortified foods, such as milk, cereals, and orange juice, are also good sources.) One egg can provide at least 10% of the recommended daily allowance of vitamin D and is also a good source of protein, providing about 12% of the recommended daily allowance.

         Salmon is the best source of EPA and DHA omega-3 fatty acids.

Salmon is an excellent source of EPA and DHA omega-3 fatty acids, which are important for heart health, brain function, and normal growth and development, but the body can’t make these fatty acids very efficiently. Salmon is also rich in protein and healthy fats and is considered low in mercury. (Young children and women who are pregnant or nursing should avoid eating fish with higher levels of mercury, including shark, swordfish, king mackerel, and tilefish.)

         Almonds, Peanuts and Walnuts contain healthy unsaturated fats, fiber, and protein.

Eating certain types of nuts, including almonds, pistachios and walnuts, may help reduce the risk of heart disease. They contain heart-healthy unsaturated fat and may help lower LDL, or bad, cholesterol. Walnuts also contain a plant form of omega-3 fatty acids, almonds are an excellent source of vitamin E, and peanuts are a good source of niacin; all of them are good sources of protein and fiber. But while nuts are a good substitute for chips or other less healthy snacks, they do have a lot of calories (pistachios, 82 calories per oz; almonds, 165 calories per oz; walnuts, 185 per oz). So don’t add them to your diet without making sure to reduce calories somewhere else.

         In addition to being high in antioxidants, blueberries are also a good source Vitamin C and fiber.

Blueberries are among the best sources of antioxidants per serving and are a good source of vitamin C, dietary fiber, and manganese. Antioxidants help protect the body from damage caused by molecules called free radicals that are associated with such diseases as cancer, heart disease, and Alzheimer's. Recent studies also have linked eating berries to a reduced risk of developing Parkinson’s disease.

         One baked sweet potato provides more than three times the recommended daily amount of vitamin A.

A baked sweet potato provides 380% of the recommended daily amount of vitamin A, which is beneficial for vision, immunity, growth and development, and the production of red blood cells. Sweet potatoes are also good sources of vitamin C, fiber, potassium, beta-carotene, and folic acid. They are fat free, low in sodium, and can be enjoyed simply with a sprinkle of cinnamon.

         Oatmeal may help control Cholesterol levels, Blood sugar levels and Body weight .

Oatmeal is a whole grain that contains soluble fiber, which can help lower blood cholesterol and possibly aid in controlling blood sugar levels (because it is absorbed slowly). Oatmeal also helps you feel full longer, so it may help control body weight as well.

         As per USDA, beans belong to Protein (meat, poultry, fish) and Vegetable food group.

Beans are a good source of protein and fiber as well as several minerals, including calcium, copper, zinc, iron, potassium, and folic acid. For example, a half-cup serving of pinto beans has 8 grams of protein, almost a third of the recommended daily value of fiber, and 10% of the recommended amount of iron. The 2010 Dietary Guidelines recommend a minimum of three cups of beans per week.

       Drinking a cup of green tea every day is not a sure way to reduce your risk of cancer.

Green tea is one of the best food sources of a specific group of antioxidants called catechins, which may be more powerful than vitamins C and E in reducing cell damage. However, it is not clear that drinking tea can prevent cancer in people; many factors affect cancer risk. While several studies have linked drinking tea to a lower risk of cancer for some people, more research is needed to define those groups.

       One serving of Yogurt has more potassium than a medium banana and is also rich in calcium and protein and sometimes fortified with vitamin D.

One serving of yogurt contains 490 mg of potassium, which helps regulate blood pressure and also may reduce the risk of recurrent kidney stones and possibly bone loss; a medium banana has about 450 mg. A serving of yogurt also has 8 grams of protein and 30% of the recommended daily value of calcium. Some brands of yogurt also contain probiotics, which are “friendly bacteria” that are similar to beneficial microorganisms found in the human intestinal tract. They may help stop the kinds of bacteria found in such conditions as diarrhea and irritable bowel syndrome.

       Dark green, Orange and Yellow color vegetables are rich in nutrients, phytochemicals, and fiber.

Dark green, orange, and yellow vegetables are all good sources of fiber, vitamin A, vitamin C, and phytochemicals, which are plant chemicals that may help prevent cancer. Dark green, leafy vegetables – including spinach, turnip greens, and collards – are particularly rich in vitamins A and C.

       You should not eat as much of any “super food” as you want.

Portion size matters even with healthy foods, so don’t throw moderation out the window. With some "super foods," such as walnuts or almonds, the calories can add up quickly.

Reference : www.webmd.com