You've probably heard all the hoopla about omega-3 fatty acids and how they help to protect our hearts. Folks are so gung-ho about these acids (which our bodies are unable to generate by themselves) that the American Heart Association suggests that we all incorporate fatty fishes like salmon into our meals at least twice a week. Why salmon? It's packed with protein, low in calories and is a good source of iron. (Experts say the risk of potential mercury "poisoning" that people sometimes worry about is mitigated by the benefits of the omega-3s.)
Don't like fish? Try: Omega-3 enriched eggs.
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Dark Chocolate
Everyone's favorite superfood (OK, maybe some prefer the red wine) truly is super. As Dr. Pratt says, "dark chocolate seems to contribute to lowering blood pressure, increasing blood flow, and ultimately contributing to a healthy heart." Remember, though, this applies solely to dark chocolate -- white and milk don't count. And, the darker the better. As Dr. Oz points out you "need dark chocolate with 70 percent or more pure cocoa to reap the benefits."
It's also important to note that the fact that it's good for you doesn't give you carte blanche to eat it all day, every day. Chocolate, in any form, is high in calories -- restrict your intake to 100 calories of dark chocolate a day.
Don't like chocolate? What on earth is the matter with you?
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Garlic
It may scare away vampires and send you scurrying for an Altoid, but, when it comes to health benefits, garlic, that papery little bulb, packs a powerful punch. Because it contains a certain amino acid called allicin as well as better-known compounds like selenium, zinc, potassium and phosphorous, garlic has been heralded as not only a cancer fighter but has been championed for its anti-viral and anti-inflammatory properties.
Don't like garlic? Try: Scallions, shallots or leeks instead.
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Quinoa
If you've ever seen this on a menu and wanted to order it but didn't know how to pronounce it, it's "keen-wa." It's a grain that's been a staple in South American cooking for 4,000 years. Quinoa is high in protein and fiber and is a good source of zinc, vitamin E and selenium, which have been linked to lowered risks for diabetes and heart disease. It's typically eaten as a side dish much like rice or pasta would be.
Don't like quinoa? Really? Try it. You will.
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Beans
No surprise here. Beans, long a staple in many countries because of their long shelf life and small price tag, are downright good for you. They're jam packed with both kinds of fiber: Insoluble, which helps lower the "bad" cholesterol; and soluble, which helps the body eliminate waste. They're also a low fat protein (which is rare) and have their fair share of potassium and magnesium too.
Don't like beans? Try: Edamame (soy beans) instead. In addition to being fun to eat, they contain omega-3 fatty acids.
While you won't find the definition of "superfood" in any seriously scientific textbook, in recent years the term has been bandied about by the media, nutritionists and women's diet gurus to describe foods (mostly fruits, veggies and seeds/nuts) that are rich in phytonutrient content -- in other words, foods that boast significant amounts of stuff that's good for you and should be included in your diet. "Stuff" like antioxidants (to help prevent cell damage), anthocyanins (to help cells block UV light), vitamin C (to help with everything from wound healing to oxidative stress) and dietary fiber (to help food move through your body more quickly).
Used to be that you could feel relatively confident that you were "eating well" if you munched on a couple of carrots, snacked on the occasional apple and steered clear of Big Macs. Not so much anymore. These days it's all about maximizing the nutritional punch of the foods you eat. The more they pack, the healthier you'll be -- and the better equipped your body will be to help fend off certain diseases (including type 11 diabetes and some cancers) and even reverse the aging process. Or so the thinking goes.
On his website, Dr. Steven Pratt, author of several best-selling books including "SuperFoods RX" says that "These nutritional powerhouse foods are loaded with nutrients crucial to a healthy, long life," and notes that they're readily available in most supermarkets -- you just have to know what you're looking for!
Are you game? Let's find out which foods you should add to your grocery list. But, first, a little about why we need to eat these foods rather than just take a vitamin -- or 12.
