SuperFoods

Superfoods, while not precisely defined by the medical/healthcare community, is a term that refers to foods that naturally provide concentrated amounts of vitamins, minerals, and phytonutrients.  A quick search around the internet shows that there is not a consensus on what a superfood is.  It varies depending on what the medical condition is.  Some lists are for those with Type 2 Diabetes, another list for pregnancy, and yet another general list for anyone.  They all have one thing in common... each food on the list is an overachiever on the food pyramid.

1.  Chia Seeds - Packed with calcium, fiber, and omega-3 fatty acids.  These little nutrition powerhouses help to fill you up at your meal too.  So toss some on a salad, add it to your baked goods, or stir it in with your sauces and dressings.  They help keep you satisfied while dieting.

 2.  Nutritional Yeast - A perfect alternative to parmesan cheese as it boasts a unique, cheesy flavor.  One serving (2 T.) provides 8-9g protein and tons of B-vitamins to increase energy levels and manage stress 

3.  Blueberries - Beautiful and so good for you.  The power of the blueberry lies in the pigment of the skin which is creted by their high flavonoid content.  These flavonoids help to preserve brain/memory function and are a delicious addition to any diet.

4.  Almonds - Rich in Vitamin E, B2 and Potassium, not to mention their fabulous fiber and unsaturated fat content.  These humble little nuts are one of the best things to add to any meal to increase satiety.

5.  Salmon or Sardines - Packed with those fabulous omega-3 fatty acids that help reduce inflammation - both these oily fish pack quite a punch.  And if you choose to chew up the salmon bones or snag the canned sardines with the bones, you get a boost of calcium too.

6.  Kale - Loaded with Vitamin A, B-complex, and C this dark green leafy vegetables has evolved from its days as just a pretty garnish on your plate.  It is also a rich source of minerals and fiber, and ranks at the top of the antioxidant scale.

7.  Quinoa - Often confused as a grain or seed, Quinoa is actually a grass.  It contains all essential amino acids offering 12-15% more protein than rice or wheat.

8.  Coconut - Undeniably one of the most versatile fruit around.  Aside from the rough outer husk, every other part of the coconut can be used for some form of nutrition both inside and outside the body.  Rich in selenium and other minerals it may help joint inflammation while its high fiber content and oils help with weight loss by improving satiety.

9.  Broccoli - Excellent for protecting against cancer with its powerful antioxidants.  It's also great for eye health as it contains Vitamins A, C and E.

10.    Olives and Olive Oil - Rich in polyphenols and the most fabulous blend of mono and polyunsaturated fats, olives and olive oil (cold-pressed) are components of a heart healthy diet with the benefit of helping to reduce inflammation.