"Top 10 superfoods"

1. Salmon- Cold water fish, such as salmon are high in omega 3 fatty acids. These have been shown to lower triglycerides and heart disease risk, arthritis and depression. They are also important for optimal brain and vision development in your baby. Aim for 2-3 3 oz servings per week.

2. Tea- Tea is beneficial in lowering your cholesterol, risk of heart disease and stroke, and breast, brain, and colon cancers. Black or green teas have the highest levels of polyphenols. Replace sugary beverages with tea and aim for 4 cups per day.

3. Spinach- Rich source of iron, calcium, and folic acid, as well as Vitamins A, C, and K. These nutrients are especially crucial for pregnant women in preventing neural tube defects as well as in bone development. Also, spinach is high in lutein, which is a carotenoid that helps to prevent macular degeneration. Besides a spinach salad, try frozen chopped spinach to casseroles, lasagna, and soups. Steam your broccoli instead of boiling it to preserve the folic acid content. Add 1 cup of spinach to your diet at least 3-4 times per week.

4. Blueberries- Berries, especially blueberries, are high in antioxidants called anthocyanins, which research has linked to lowering risk of cancer cell development, inflammation, and the cognitive decline in Alzheimer’s disease. Aim for 1 cup of berries per day. Try adding berries to oatmeal, salads, jellos or desserts. Frozen blueberries are just as nutritious as fresh.

5. Oats- Oats are commonly found in oatmeal, oat flour, muesli and granola, and cookies. Oats are high in soluble fiber, which helps to lower LDL (or bad) cholesterol and reduce risk of heart disease. Fiber also helps play a role in weight management and controlling blood sugar levels in diabetics. Aim for at least ½-1 cup of oats per day.

6. Dark Chocolate – Dark chocolate (or the cocoa powder it’s made from) is high in reservatrol and polyphenols which are antioxidants that promote heart function by lowering cholesterol, reducing blood clot formation and inflammation in the arteries, and keeps arteries elastic. Aim for 1 oz per day. Because chocolate is high in calories, buy individually wrapped pieces so it’s portioned for you ahead of time.

7. Yogurt- Low-fat yogurt is high in calcium and healthy bacteria that aid in digestion, prevention of osteoporosis and cancer. Additionally, in women, daily intake of yogurt has been linked to lowering the risk of bladder or vaginal infections. Look for yogurt that is also fortified with Vitamin D, which assists our bodies in absorbing calcium. Aim for at least 1 serving (6 oz) per day.

8. Tomatoes- Tomatoes contain lycopene, which is a phytochemical and antioxidant that has been linked to the reduction of prostate cancer in men. Unlike other fruits and vegetables that can lose their nutrient value when cooked, processing of tomatoes actually increases the bioavailability of lycopene. Therefore, lycopene in tomato paste is 4 times higher than in fresh tomatoes. The lycopene content of 2 fresh tomatoes is equal to 1.5 Tbsp of tomato paste. Aim for 5-7 servings per week of tomato paste, tomato juice, tomato sauce, ketchup or fresh tomatoes.

9. Beans- Beans, especially black beans, are high in protein, fiber, folic acid, calcium, magnesium, iron, and zinc and low in fat. They are also loaded with phytochemicals such as phytosterols that have been shown to lower cancer and heart disease risk. Due to the high fiber content, they can assist in weight management. A study by Tulane University showed that those who ate beans 4 times per week lowered their risk of heart disease by 22% compared to those whose diets included 1 serving or less. Add beans to salads, burritos, soups, or casseroles. Target at least 3-4 servings per week (1/2 cup each).

10. Oranges- Oranges are high in Vitamin C, which is a powerful antioxidant linked to lowering the risk of heart disease, cancer, cataracts, and premature aging of the skin. Additionally, they are also high in folic acid, potassium, and fiber. They also contain more than 170 phytochemicals known to lower risk for breast cancer and inflammatory conditions in women. Aim for at least 1-2 servings per day. You can get this by bringing a fresh orange for a mid-day snack, adding it to your yogurt or salads, or drink a glass of fresh-squeezed orange juice.

Kim Tirapelle, MS, RD
Registered Dietitian, C-Fit Wellness Program