Page 9 - EatingWell Special Edition Superfoods 2019

MANY OF THE
NUTRIENTS
FOUND IN EGGS,
LIKE VITAMINS A,
D, AND B 12,
ARE ALMOST
COMPLETELY IN
THE YOLK.

Likewise, orange-yellow vegetables and fruits— great sources of plant-based protein—but consider
from winter squash, sweet potatoes and carrots it “protein with benefits”: they’re rich in key nutri-
to mangoes, cantaloupe and apricots—often top ents like iron, potassium, zinc and folate. And an
lists of superfoods. They get their deep coloring abundance of fiber—both the heart-healthy soluble
from carotenoids, antioxidant pigments that are type and the digestion-friendly insoluble type—
associated with lower rates of certain cancers and make legumes especially filling, with long-lasting
can help keep our eyes, bones and immune system satiety that can help with weight management. Re-
healthy. These deeply colored fruits and vegeta- search shows that when people with diabetes eat
bles are also great sources of fiber and key vita- legumes regularly, they tend to have better blood-

mins and minerals. sugar control and lower rates of heart disease.
Colorful and delicious berries, such as blue- Eggs are another superfood—perhaps nature’s
berries, strawberries, cranberries and raspber- original one. After all, they contain all the nutrients
ries (and, yes, trendy acai, maqui and goji berries), needed to support a growing chick. An excellent
tend to be nutrient-and-fiber powerhouses, too, protein source (they score close to a perfect 100
with high antioxidant and anti-inflammatory ac- in biological value, a key measure of protein qual-
tivity. People who eat berries regularly may have ity), eggs are also rich in choline, which is needed

a lower risk of heart disease, cancer and other for brain health, and the eye-health- promoting
inflammation-related problems. carotenoids lutein and zeaxanthin, which can
Legumes like beans and peas are also confirmed help reduce the risk of macular degeneration.
superfoods with multitasking abilities. They are No discussion of superfoods should omit

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