Page 45 - EatingWell Special Edition Superfoods 2019
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lutein and zeaxanthin good for our guts and
with a reduced risk for waistlines and for keep-
age-related macular ing us full—all important
degeneration, the lead- qualities in a breakfast
ing cause of blindness food. Plus, oats are a
in people over 50. And whole grain, and plain
lutein may also help oats don’t have any
shield your skin from added sugar. Plain oats
UV damage. Who knew can also be turned
the humble egg was so into healthy meals and
nutritious? snacks, like blueberry
oat cakes, homemade
SWEET granola to enjoy with
POTATOES fruit and yogurt, or
3 Sweet potatoes DIY energy bites with
are so brilliantly orange peanut butter.
thanks to their alpha
and beta carotene. The APPLES insulin resistance, refrigerator, add a little
body converts these Apples don’t which can lead to lemon juice—the citric
compounds into the 6 have megadoses diabetes. Antioxidant acid and vitamin C in that
active form of vitamin A, of any one vitamin compounds found in squeeze of lemon, lime
which helps keep your or mineral to boast nuts, including ellagic or orange help preserve
eyes, bones and immune about (although they acid and resveratrol, can the flavonoids.
system healthy. These have some vitamin C), reduce the wear and
phytochemicals also but several research tear on your body from SPINACH
operate as antioxidants, studies suggest that free radicals. In turn, this Dark leafy greens
sweeping up disease- they have tangible lowers inflammation, 9 do a body good.
promoting free radicals. benefits for your heart. which may reduce cancer Spinach is teeming with
Toss sweet potato The latest one, out of risk. Plus, nuts provide important nutrients:
chunks with maple syrup, Florida State University, insoluble fiber, which vitamins A, C and K—as
butter and lemon juice showed that people studies suggest may well as some fiber, iron,
and roast until tender who ate the equivalent help you stay healthy calcium, potassium,
and golden brown for of 2 apples daily for a by feeding beneficial magnesium and vitamin
an easy side dish. year improved markers gut bacteria. Spread nut E. Studies have found
related to heart health. butter on toast, grab that eating more greens,
BROCCOLI Researchers think that a handful of nuts for a like spinach, can help you
This green it’s the combination of snack or make your own lose weight, reduce your
4 powerhouse packs the pectin (a type of simple trail mix. risk of diabetes, keep
vitamins A, C and K fiber) and polyphenols your brain young and
(which helps with bone that makes apples so TEA help fight off cancer.
health), as well as folate. good for you. The price Studies show
There is another reason of different kinds of 8 that if you drink YOGURT
broccoli frequently earns apple can vary greatly. tea regularly, you may Yogurt
a top spot on superfoods Scan the options the reduce your risk of 10 contains
lists: it delivers a healthy next time you’re at Alzheimer’s, diabetes pro biotics, or “good
dose of sulforaphane, a the grocery store and and some cancers, plus bacteria,” that help keep
type of isothiocyanate opt for one on the have healthier teeth our guts healthy. It’s also
that is thought to thwart cheaper side. and gums and stronger rich in calcium. Just 1 cup
cancer by helping to bones. (Tea may also of yogurt provides nearly
stimulate the body’s NUTS help with weight loss.) half the recommended
detoxifying enzymes. What can’t nuts How? Tea is rich in a class daily value of calcium
7 do? They’re of antioxidants called and delivers phosphorus,
OATS packed with healthy flavonoids. Regardless of potassium, zinc, ribo-
Oats are a break- poly unsaturated fats the variety you choose, flavin, vitamin B 12 and
5 fast staple and and magnesium, two maximize the power of protein. Choose Greek
quite the superfood. important nutrients its flavonoids by drink- yogurt for an even big-
Eating more oats is an for heart health. These ing it freshly brewed. ger protein boost, and
easy way to up your nutrients may also If you want to keep a whenever possible, reach
intake of fiber, which is offer protection against batch of cold tea in your for plain. •
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