Superfood to add to your diet

When I was in school we called superfoods functional foods. Today superfoods are a hot buzz word. Superfoods are foods that are nutrient-dense, meaning they contain high volumes of protein, vitamins, minerals, and fiber in each portion. It is easy to add these foods into your diet for quality fuel. They are commonly found in regular grocery or produce stores.
Check out these 10 superfoods:

1. Broccoli is one of nature’s most nutrient-dense foods, only 30 calories per cup. Eating broccoli is filling due to its fiber and antioxidants which detoxify damaging chemicals in the body.
2. Apples can be low in calories depending on the size. They contain fiber, vitamin C, potassium, and antioxidants. The American Heart Association recommends nine servings of fruits and vegetables per day so carry an apple for a quick afternoon snack.
3. Blueberries are powerful to help fight cancer and lower cholesterol with its rich blue color. They contain antioxidants and phytonutrients which are plant foods with natural chemicals that protect from foreign compounds. Ways you can incorporate blueberries into your diet include adding them into your yogurt, your next smoothies, or eating them alone as a snack.
4. Salmon is one of the most heart healthy foods with studies showing how it lowers the risk of heart disease when consumed. It contains omega-3 fatty acids which decrease inflammation and slows the rate of plaque buildup, plus the benefit of being a source of lean protein.
5. Eggs are a rich source of protein and contain the essential nutrients vital for good health, particularly vitamin D, vitamin B12, selenium, and choline. It is a great low calorie breakfast choice while keeping you full with its protein. Choline helps block fat from being absorbed by the liver and may help prevent memory loss.
6. Quinoa is the new ancient grain that has gained a lot of popularity. It is a whole grain that contains all of the amino acids. Whole grains fill you up by eating less and can help with weight loss in addition to build muscle with its protein.
7. Beans come in a variety of shapes and sizes – black, kidney, and chickpeas are all superfoods due to their fiber and protein. Half a cup provides as much protein as one ounce of meat without the saturated fat. Their fiber and protein are filling.
8. Dark chocolate contains antioxidants and anti-inflammatory properties that can offset calories. It is a good choice when you have a sweet craving but watch portion size. One study from the American Heart Association showed it lowered heart risk failure.
9. Spinach is high in iron which helps fuel muscles with oxygen for energy. It may improve blood glucose control in diabetics, lower the risk of cancer, lower blood pressure, improve bone health, lower the risk of asthma, and more. The power of spinach may provide you more energy when on the elliptical machine or running. It works to increase the energy factories inside our cells. Add spinach to smoothies or substitute it for lettuce in salads.
10. Asparagus is a rich source of folate which keeps you out of a mental slump by balancing your mood. Folate is a B vitamin that manufactures neurotransmitters. It also contains other vitamins and minerals. Add this vegetable to your dinner tonight. It is in season for the spring.