10 multitasking super foods
Nutritionists recommend a list of top 10 easy-to-eat foods that contain multiple nutrients and promote wellness and weight control. A diet that includes all these foods, along with other nutritious foods and regular exercise can help you stay healthy.
1. Low fat or fat-free yogurt is richer in calcium than some other dairy products and is also high in protein and potassium. You need to look for plain yogurt fortified with vitamin D and you can add your own fruit to control calories and sweetness. If you don’t like yogurt, go for skim milk that contains only 83 calories per cup and you can also add it to your coffee. Dairy products contain every nutrient you need for complete nutrition.
2. Eggs are nutritious, economical and rich in protein; they also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Studies have shown that eating eggs at breakfast may help you eat fewer calories during the day and lose weight without affecting cholesterol levels.
3. Nuts are rich in protein, fiber and contain antioxidants and heart-healthy fats. They can help lower cholesterol levels and promote weight loss. All nuts are healthful but you need to enjoy them in small portions.
4. Kiwis are a great source of potassium, fiber, vitamin C and contain vitamin A and vitamin E as well, being one of the most nutritious fruits, full of antioxidants. Due to their high fiber content, kiwis can also have a mild laxative.
5. Quinoa is rich in protein, fiber and iron, being one of the best whole grains you can eat. Quinoa is a good source of zinc, vitamin E and selenium that help promote weight control and reduce the risk of heart disease and diabetes. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
6. Beans are a great source of fiber, low-fat protein, carbohydrates, magnesium and potassium, they help lower cholesterol level, fill you up and help rid your body of waste.
7. Salmon is a super food due to its omega-3 fatty acid content that helps protect heart health. It’s recommended eating fatty fish like salmon twice weekly. Salmon is a good source of iron, protein, and is low in calories and saturated fat.
8. Broccoli is rich in vitamin A, vitamin C, bone-building vitamin K, is also a good source of fiber that helps control your weight and fills you up. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. You can also add it to other foods, like soups, salads, grains and egg dishes.
9. Sweet potatoes are a delicious member of the dark orange vegetable family rich in vitamin A. In addition to sweet potatoes, try other dark orange vegetables like: pumpkin, carrots, butternut squash, and orange bell peppers.
10. Berries are a rich source of antioxidants, low in calories, and high in water and fiber to fill you up and help control blood sugar.
