WebMD Now: 5 Super Foods You Should Be Eating
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KATHERINE BROOKINGSuperfoods, you hear about them everywhere. But which ones are truly super? Let's break down five you should start eating now.
Number one, kale. It's everywhere. But is it all it's cracked up to be? Yes. Kale definitely lives up to the hype. It's packed with vitamins A, C, E, and K. It has carotenoids and antioxidants that helps fight cancer.
OK. OK, we get it. The earthy taste isn't for everyone. You just have to get a little creative. Sneak it in. Try blending it into your smoothie with your favorite fruits or berries. You can also crisp up the leaves in the oven to make kale chips. They're like homemade potato chips, but better for you.
Number two, avocado. It's a nutrient powerhouse. It has fiber, vitamins A, B6, C, E, K, and folate. Plus, it's a great source of healthy monounsaturated fat. Finally, something that tastes amazing and is a good fat and is great for you, well in most ways. Before you rock too much of the guac, you need to know that the calorie count is high.
One medium avocado has about 240 to 275 calories. So instead of downing a huge bowl, use it more sparingly. Top off your salad with a quarter of an avocado. It's just 80 calories, but still has 1 gram of protein, 8% of your vitamin C, and 2% of your iron.
Number three, blueberries. Just one serving gives you nearly 25% of your daily vitamin C, plus fiber, which is great for cholesterol, and manganese, which helps in bone development. They're also a great source of anti-oxidants. Best of all one, cup is only 80 calories.
Number four, let's settle this one once and for all. It's pronounced quinoa. You're welcome. Now why is quinoa better than other grains? High protein and fiber content, nine essential amino acids, and omega-3 fatty acids. Since it's nearly tasteless on its own, you can mix it into salads, soups, or use it as a pasta or rice alternative. You can even hide it in meatballs, instead of using breadcrumbs.
Number five, now for a main-dish fish, there may be nothing better than salmon. Salmon is packed to the gills with heart-healthy omega-3 fatty acids, B vitamins, and has neither the fishy smell, nor high mercury content of tuna. Fish good, mercury bad. Keep it simple and grill or bake it with just a little bit of olive oil, lemon juice, and a fresh herb like dill.
So far a super-good dinner, try these super foods in your kitchen tonight.
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