I am a huge fan of variety and seasonal eating, primary because
eating a wider array of foods exposes your body to a broader spectrum of
nutrients.
Mixing it up means that rather than larger armies of fewer types of vitamins, minerals and antioxidants, a smaller number of a larger assortment shows up for work in your body.
That’s important, because each nutrient performs unique functions. In other words, vitamin C can’t carry out potassium’s job, and the protection lycopene (an antioxidant found in tomatoes, watermelon, pink grapefruit) offers differs from that of anthocyanins (found in dark berries, black beans, and eggplant).
Gobbling up different types of nutrients each day helps optimize wellness, and offers more head to toe protection against aging and disease.
That said, there are some foods I consider daily must-eats (and nope, kale isn’t one of them). Each makes my list because it meets two key criteria. First, it offers unique rewards. While I can mix up the type of green veggies or whole grains I eat each day and enjoy similar benefits, there’s simply nothing else like dark chocolate!
Second, each of these staples is versatile, and satiating, so I look forward to easily incorporating each superfood into my daily meals. Here’s why they’re true nutritional all stars, and how I like to enjoy them:
Avocado
In addition to heart healthy fats called MUFAs (monounsaturated fatty acids), which have been shown to slash “bad” LDL cholesterol and up “good” HDL levels, avocados provide anti-aging, disease fighting antioxidants and nearly 20 different vitamins and minerals.
A study out this year showed that avocado eaters have higher intakes of fiber, vitamins E & K, magnesium and potassium, and get this – they weigh less and have smaller waists without eating fewer calories! These creamy gems also help your body absorb more antioxidants from other healthy foods. In one Ohio State study, when men and women ate salads and salsa peppered with 2.5 tablespoons of avocado, they absorbed over seven times more alpha-carotene and thirteen times more beta-carotene, which defend against cancer and heart disease.
Ways to eat more:
I whip avocado into fruit smoothies, spread it on whole grain bread in place of butter, use it as the base for creamy salad dressings, and of course mash it into mouth wateringly delicious guacamole. You can to add avocado to countless savory or sweet dishes, from a breakfast omelet to chocolate mousse. I always keep a few on hand, and if you buy them under-ripe, toss them into a brown paper bag with an apple or banana – the gases released from the fruit will speed up the ripening process.
Beans and lentils
Beans and lentils are phenomenal superfoods. Regular bean eaters have smaller waistlines, and a 22% lower risk of obesity, plus beans are nutritional powerhouses, packed with fiber, protein, vitamins, minerals, and antioxidant levels that rival some berries. In a Harvard study, which tracked over 90,000 women for eight years, those who ate beans or lentils two or more times per week had a 34% lower risk of developing breast cancer than women who ate them one or fewer times per month. And even small amounts of beans – 1/2 cup a day – have been shown to lower cholesterol by 8%, an effect that slashes heart disease risk by 16%.
Like avocado, beans and lentils can be incorporated into both sweet and savory dishes. Bean and lentil flours or pureed versions add a hearty texture to brownies and cupcakes; and it’s easy to swap meat for beans in a number of recipes, from tacos to pizza. I always keep vacuum sealed lentils in the fridge, so I can add a scoop to a salad for an instant protein option.
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Mixing it up means that rather than larger armies of fewer types of vitamins, minerals and antioxidants, a smaller number of a larger assortment shows up for work in your body.
That’s important, because each nutrient performs unique functions. In other words, vitamin C can’t carry out potassium’s job, and the protection lycopene (an antioxidant found in tomatoes, watermelon, pink grapefruit) offers differs from that of anthocyanins (found in dark berries, black beans, and eggplant).
Gobbling up different types of nutrients each day helps optimize wellness, and offers more head to toe protection against aging and disease.
That said, there are some foods I consider daily must-eats (and nope, kale isn’t one of them). Each makes my list because it meets two key criteria. First, it offers unique rewards. While I can mix up the type of green veggies or whole grains I eat each day and enjoy similar benefits, there’s simply nothing else like dark chocolate!
Second, each of these staples is versatile, and satiating, so I look forward to easily incorporating each superfood into my daily meals. Here’s why they’re true nutritional all stars, and how I like to enjoy them:
Avocado
In addition to heart healthy fats called MUFAs (monounsaturated fatty acids), which have been shown to slash “bad” LDL cholesterol and up “good” HDL levels, avocados provide anti-aging, disease fighting antioxidants and nearly 20 different vitamins and minerals.
A study out this year showed that avocado eaters have higher intakes of fiber, vitamins E & K, magnesium and potassium, and get this – they weigh less and have smaller waists without eating fewer calories! These creamy gems also help your body absorb more antioxidants from other healthy foods. In one Ohio State study, when men and women ate salads and salsa peppered with 2.5 tablespoons of avocado, they absorbed over seven times more alpha-carotene and thirteen times more beta-carotene, which defend against cancer and heart disease.
Ways to eat more:
I whip avocado into fruit smoothies, spread it on whole grain bread in place of butter, use it as the base for creamy salad dressings, and of course mash it into mouth wateringly delicious guacamole. You can to add avocado to countless savory or sweet dishes, from a breakfast omelet to chocolate mousse. I always keep a few on hand, and if you buy them under-ripe, toss them into a brown paper bag with an apple or banana – the gases released from the fruit will speed up the ripening process.
Beans and lentils
Beans and lentils are phenomenal superfoods. Regular bean eaters have smaller waistlines, and a 22% lower risk of obesity, plus beans are nutritional powerhouses, packed with fiber, protein, vitamins, minerals, and antioxidant levels that rival some berries. In a Harvard study, which tracked over 90,000 women for eight years, those who ate beans or lentils two or more times per week had a 34% lower risk of developing breast cancer than women who ate them one or fewer times per month. And even small amounts of beans – 1/2 cup a day – have been shown to lower cholesterol by 8%, an effect that slashes heart disease risk by 16%.
Like avocado, beans and lentils can be incorporated into both sweet and savory dishes. Bean and lentil flours or pureed versions add a hearty texture to brownies and cupcakes; and it’s easy to swap meat for beans in a number of recipes, from tacos to pizza. I always keep vacuum sealed lentils in the fridge, so I can add a scoop to a salad for an instant protein option.
READ MORE
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