These 8 powerhouse foods are filled with nutrients that
are very beneficial for your body. Consider adding these foods to your
diet to assist in weight loss and add antioxidants, fiber, and omega 3's
- just to name a few benefits.
1. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, kale,
Brussels sprouts, cabbage, and bok choy. These vegetables all have
compound called glucosinolates which have been shown to reduce the risk
of certain cancers, according to a
2005 article from Pennington Nutrition Series. They have also been shown to reduce oxidative stress in the body.
These
vegetables are high in vitamins and minerals such as vitamins A, C,
folic acid, and magnesium. Add cruciferous vegetables to stir-fries,
casseroles, soups, and vegetable platters. Take care not to overcook
them as they release a sulfurous compound when overcooked.
2. Red Beans
Small red beans look like a smaller version of the kidney bean,
and it is used commonly in the traditional Latin dish of red beans and
rice. This small bean was ranked the highest in antioxidant amount
according to a 2004 study by the USDA. Antioxidants may help decrease
stress in the body and help prevent many chronic diseases such as
cardiovascular disease, cancer. and Alzheimer's disease. Incorporate a
variety of antioxidant rich foods such as beans, nuts, fruits, and
vegetables into your diet for the maximum benefit from these foods.
3. Cherries
One major health benefit from cherries is their ability to help reduce inflammation in the body. A
2006 study from
The Journal of Nutrition
suggests that consuming Bing cherries may reduce certain inflammatory
markers in the body. Subjects in this study consumed 280 gm of cherries
per day for 28 days and blood samples were compared with subjects who
did not eat Bing cherries. Cherries are high in a compound called
anthocyanins, which is what gives them their bright red color.
Anthocyanins are an antioxidant that has been shown to potentially
provide certain health benefits with reducing inflammation and possibly
lowering risk of certain diseases. Enjoy cherries fresh, frozen, or
dried to add these touted health benefits to your diet.
4. Chia Seeds
Chia seeds have been around since the ancient Mayan and Aztec
times. These tiny seeds have gotten a lot of publicity in recent years
as being a nutrition power house. They are naturally high in omega 3
fatty acids, protein, fiber, antioxidants, and minerals. In fact, chia
seeds are among the highest plant sources of omega 3 acids. The fiber in
chia seeds is mainly soluble fiber, and when added with a liquid, will
expand and absorb the fluid. This may have some benefit for helping you
feel fuller longer and reducing hunger. Add 1-2 tbsp. of chia seeds in
yogurt, smoothies, water or juice, baked goods, dips, etc.
5. Avocado
Avocados are a rich source of monounsaturated fats, vitamin E,
potassium and folate. The American Heart Association recommends a diet
high in fruits and vegetables and up to 30% calories from mainly
unsaturated fat. Choose avocados in place of fats high in saturated fats
like butter and cheese. Since avocados are high in fat, they are higher
in calories. Eat avocados in moderation; a 2 tbsp serving provides
about 50 calories and 3 gm of monounsaturated fat. Add avocados to
salads, spreads, dips, toast, egg dishes, etc.
6. Pistachios
A 1 oz serving of pistachios (about 49 nuts) provides around 3 gm
fiber, 6 gm protein, good source of vitamin B6, thiamin, magnesium,
copper, and more - all for less than 200 calories. Pistachios are also
provide a high amount of antioxidants, and they may contribute to
lowering cholesterol.
7. Seaweed
Seaweed is commonly consumed in Japanese traditional culture.
Seaweed provides a rich source for iron, folate, vitamin C, vitamin K,
and iodine. Seaweed provides a rich source of minerals that can
typically be lacking in a standard western diet. Dried seaweed can be
sprinkled onto salads, eaten as a snack, or added to dishes such as
sushi or miso soup. Seaweed can come in different varieties and colors,
dried or wet.
8. Pumpkin
Pumpkin gets its rich, orange color from beta carotene. Beta
carotene is a precursor to vitamin A, which helps heal the body from
infections and enhance eye sight and gene transcription. Pumpkin is full
of this antioxidant compound, as well as being low in calories and high
in fiber, potassium, and many other nutrients. You can incorporate
pumpkin into your diet easily by using canned pumpkin. Make sure it is
100% pure pumpkin and does not have any added fillers. Add pumpkin to
oatmeal, yogurt, smoothies, baked goods, chili, etc.
Holly Klamer is a Registered Dietitian and personal trainer in
Colorado. She received her undergraduate degree with a double major in
Dietetics and Health Fitness from Central Michigan University. She
then went to Colorado State University for her Master's degree in Human
Nutrition emphasizing in Exercise Science. There she completed her
dietetic internship to be a Registered Dietitian and was a teaching
assistant in the nutrition department. Holly loves to travel, be
outside, run, road bike and hike. She ran cross country and track in
college and still enjoys competing in long distance running. Her
passions are in sports nutrition, disordered eating, teaching others how
to eat healthy on a limited budget, worksite wellness, weight loss and
food allergies. She enjoys public speaking for various nutrition topics
especially to young athletes, writing nutrition education material, and
individual counseling. Holly has a passion to help people reach their
goals of health and improve athletic performance. She currently works
as a personal trainer, sports dietitian and free lance writer for
various health websites.
