Super Foods.

They are all the rage. They are what nutritionists and dieticians and health enthusiasts are ALL talking about. But what does it all mean? What is a super food and what do they do for you? What makes them so super? And why should you be including these in your diets?

Well, I hope to answer a few of those questions for you in this post and give you my top 5 favorite super foods and how I incorporate them into meal planning time!

So what is a “super food”, what do they do for you and why are they so super?

To be completely fair and honest, I feel like a lot of people use this term very loosely. It can be a marketing ploy to get you to purchase plain old blueberries. (yes they are on the list of super foods) But to me, a super food has got to have some serious dense nutrition. While I love blueberries and all of their health benefits, they don’t make the cut of my top five. But, yes, loosely defined, a super food is a whole food that has any kind of nutritional benefit. Super foods are good for your health and/or can even help certain medical conditions.

Super foods offer multiple vitamins and minerals in one fell swoop… which I guess does make them kind of awesome, I mean super. They allow you to get your daily dose of much needed and important and even VITAL nutrients in a serving or two of whatever it is that you are eating. Which is why you should be including them in your daily diet. It is important that you feed your body the fuel it needs to run efficiently, think of super foods are oil for your engine.

Here are my top five favorite super foods!

1. Quinoa!! (pronounced KEEN-wah) This little nutty grain definitely takes the number one spot for me. I love the flavor and texture of quinoa and love how versatile it can be. I eat it for breakfast added into my oats, as a salad topper for lunch and definitely as my whole grain side with dinner. And here is why, check out the nutrient breakdown for this awesome little seed:
   • Protein: 8 grams.
   • Fiber: 5 grams.
   • Manganese: 58% of the RDA.
   • Magnesium: 30% of the RDA.
   • Phosphorus: 28% of the RDA.
   • Folate: 19% of the RDA.
   • Copper: 18% of the RDA.
   • Iron: 15% of the RDA.
   • Zinc: 13% of the RDA.
   • Potassium: 9% of the RDA.
   • Over 10% of the RDA for Vitamins B1, B2 and B6.
   • Small amounts of Calcium, B3 (Niacin) and Vitamin E.

   Besides all of that amazingness, there are also flavonoids found in quinoa that are proven to decrease inflammation in the body! As with most grains, they are packed full of fiber and are gluten free for anyone that has an intolerance or sensitivity. And check out that protein content per serving (1 cup cooked). Amazing! This little grain definitely knows it is a super food. If you haven’t tried quinoa yet, get yourself some and eat up!

2. Brussel Sprouts Yes… brussel sprouts have made my top five list. I love them, my kids love them, they are easy to prepare and they are packed full of some great nutrition. They have the highest concentration of glucosinolates (a compound known to combat cancer and detoxify our bodies) than any other vegetable. Period. That reason alone makes them perfect for being known as a “super food.”
3. Avocados. If you know me at all you know that these little tree fruits would make my top five. Can you say guac!? I love avocados. I love everything about them, their texture, their flavor, their color. Yum! But did you know that this sweet little healthy fat can help your body absorb OTHER nutrients that are important?? They are great for heart health, have fiber and are chock FULL of potassium which is great for helping build muscle and at the same time break down carbohydrates!
4. Black Beans. Besides being flavorful and my favorite topping for just about anything, black beans are packed full of protein, fiber or more of those flavonoids I talked about in the quinoa. Low in sodium and super high in potassium, makes this little plant protein a great addition to your super food list.
5. Spinach. Colorful foods are definitely where it is at, and the dark leaves of spinach should tell you right there that it is full of nutrition. Super super low in calories and high in vitamins K, A and C and iron makes spinach a MUST have in your fridge at all times. Honestly, the list of vitamins and minerals in spinach will make your head spin! That simple little leaf contains the following:
   vitamin K
   vitamin A
   manganese
   folate
   magnesium
   iron
   copper
   vitamin B
   vitamin B
   vitamin E
   calcium
   vitamin C
   potassium
   fiber
   vitamin B
   phosphorus
   zinc
   protein
   choline
   omega-3 fats
   vitamin B
   selenium
   pantothenic acid

Whew! That is a LOOOOOONG list of nutrition.

Now… look at my top 5 list. I think I know what I will be having for lunch today! You can mix all of that together and it will make an amazing salad! Top with some olive oil (olives… another super food 😉 ) and vinegar and you have yourself a powerhouse meal. Enjoy!

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