The Magnificent Seven of SuperFoods

You’ve heard the term: superfoods. What are they and how much should we consume of these superfoods? Depending on who you ask, there are seven and up to 15 superfoods. For now, we’ll stick to the magnificent seven: kale, spinach, broccoli, cauliflower, blueberries (and other berries for that matter), seafood (omega-3 fatty acids), and legumes (beans, chickpeas, lentils, peas, and peanuts).

So, what do these superfoods have in common? They’re all nutrient-rich and packed with antioxidants, vitamins, minerals, and other disease-fighting compounds. We should aim to include at least two or three of these superfoods in our diets every day. How can we do that? One way is to add them to our regular meals. For example, you could add kale to your morning smoothie or spinach to your salad at lunch. Another way is to enjoy them as snacks. A few of our favorites are berries, oranges, and grapes. Fruits and veggies also contain phytochemicals, which are plant chemicals that have disease-preventing and health-promoting properties.

Superfoods like blueberries are especially rich in antioxidants. These nutrients scavenge damaging particles in the body called free radicals. Free radicals can damage cells, leading to diseases such as cancer. Antioxidants also help protect cells from aging.

Packed with Nutrients

Dietitians recommend eating cruciferous vegetables such as kale and spinach. Both are rich in vitamins A, C, and K, as well as minerals such as magnesium, potassium, and calcium. Additionally, they are good sources of fiber and antioxidants which can protect against disease-causing free radicals.

One cup of kale provides over 900 percent of the daily recommended intake of vitamin K, nearly 200 percent of the recommended intake of vitamin C, and 1,020 milligrams of potassium. Similarly, one cup of spinach contains over 700 percent of the recommended intake for vitamin K, 190 percent for vitamin A, 120 percent for vitamin C, and 880 milligrams of potassium.

Leafy greens are low in calories and high in fiber, making them a filling and healthy addition to any diet. They are also versatile, working well in both savory and sweet dishes.

Superfood Smoothie

Here’s one recipe that incorporates kale and spinach: Kale and Spinach Smoothie

Ingredients:

– 1 banana

– 2 kale leaves, ribs removed

– 3 spinach leaves

– 1 cup unsweetened almond milk or coconut water

– 2 tablespoons of honey

Instructions:

1. Add the banana, kale, spinach, almond milk or coconut water, and honey to a blender and blend until smooth.

2. Pour into a glass and enjoy immediately.

If you’re looking for a way to add more kale and spinach to your diet, this smoothie is a great option. The kale and spinach provide plenty of nutrients, and the banana adds sweetness and creaminess. Give it a try!

For more information on superfoods, visit the website of the Academy of Nutrition and Dietetics.