Courtesy of Hannaford Dietitians
Get that spring back in your step with energy foods that can help fight the season’s asthenia! Recently, some foods have been identified as “super healthy” and have been dubbed as Superfoods or Powerfoods. These Powerfoods do more than just satisfy your stomach, they’re packed with nutrients that can boost your immune system, ward off disease and give you more momentum.
By combining certain Powerfoods in your snacks or meals, you could double up on nutrients and get that extra boost of energy. Nothing keeps you looking and feeling your best more than eating the foods that nourish your body.
We know some foods can be good for us, while other foods are not as good. But could some foods be SUPER for us? The answer is yes!
And the best thing about these “super foods” is that they’re easy to find all-year-round. And if you’re really sticking to a budget, broccoli, spinach and blueberries can all be found frozen. Due to recent innovations in quick-freezing methods, frozen fruits and vegetables lose little or none of their nutritional value.
Revs up metabolism, keeps you hydrated, and contains natural catechins, especially EGCG (epigallocatechin gallate), which has anticancer properties that fight free radicals.
Packed with vitamin C, a major antioxidant, that helps fight infection and may shorten duration of colds.
Hot or cold, green tea served with a wedge or squeeze of fresh citrus fruit such as lemon or grapefruit, and your body may absorb 13 times as many more antioxidants than tea consumed on its own.
Contains magnesium, folate, manganese, iron, vitamin C, vitamin B2 & B6, and potassium. It also includes vitamin A & K which are essential for good eyesight, to prevent blood clotting and contribute to bone health.
Considered a healthy fat it is essential for good heart health. In addition, avocado is also loaded with vitamin B, beta-cartone, magnesium, and vitamin E & K which could help support overall health, energy, metabolic functioning, and strong bones.
While spinach is good for your eyes, a combination with avocado may make it even more effective. Some researchers believe the healthy fats in avocado increase the absorption of the carotenoids which is associated with decreased risk of cataracts. Also, both contain vitamin B which helps your body convert nutrients into energy.
An abundance of lycophene, a phytochemical that has the ability to counter oxidative stress and believed to help fight cancer.
Are an excellent source of antioxidant compounds and one of the richest vegetable sources of the pro-vitamin A carotenes that may help against cardiovascular disease, cancer, and promote good eyesight.
By topping salads with diced tomatoes and carrots, not only will you pep up your salad with color, but you will also increase nutritional value without loading lots of calories.
Contains essential minerals including magnesium, copper, potassium, and most significantly flavonoids. Make sure to get dark chocolate that is at least 70% cocoa to enjoy these healthy benefits.
Packed with antioxidants, fiber, and are high in vitamin C, which may help your body fight heart disease, enhance eyesight, and improve memory.
By dipping sweet berries in melted dark chocolate, you will get a yummy healthy treat. Try a variety of berries like blueberries, strawberries, and raspberries, as some studies suggest that fruits mixed together have a greater antioxidant response than one fruit eaten on its own.
A concentrated source of disease fighting antioxidants, vitamin E, protein, fiber, as well as an excellent source of omega-3 fatty acids which has been found to aid the body in strengthening the immune system.
Loaded with phytochemicals, vitamin C, and antioxidants, cranberries can stave off heart disease.
For an energy-packed side dish, try adding walnuts and cranberries to another “Powerfood”, quinoa (pronounced keen-wa). Quinoa, a grain, contains twice more protein than rice and is a powerhouse source of vitamin B and E, 9 essential amino acids, and high in complex carbs, which is the body’s main source of energy.
Has whole grains and soluble fiber that helps reduce cholesterol levels, maintain blood-sugar levels, boost energy, and fight against heart disease, diabetes, colon cancer, and even obesity. Preliminary studies indicate that oatmeal raises levels of free testosterone in your body, enhancing your body’s ability to build muscle and burn fat.
An excellent source of vitamin C which helps in cell repair and prevents damage. In addition to folate which helps increase growth of skin and blood cells. Orange juice also contains high levels of magnesium and potassium, both related to blood pressure and many other nutrients and minerals to help improve immune system.
The marriage of oatmeal and orange juice is the perfect breakfast. It has been shown to prevent heart attacks and clean arteries twice as effectively as consuming either one on its own. Phenols which is found in both, stabilizes cholesterol levels when consumed together. Start your next morning with oatmeal and 4 oz glass of orange juice to keep you energized for the day.
Interested in learning more?
Hannaford’s registered dietitians can give you the information you need to make the healthy life style changes you want. You can also email a private message to our staff registered dietitian, for free nutrition advice at hannaford.com/asknutritionist. For more information go to hannaford.com/healthy.