Do you sometimes look in the mirror when you wear a mask and think, “Wow, I kind of look like some kind of superhero.” Well, it’s time to eat like one! Just imagine how much your immune system will thank you.
Not a day goes by without seeing another piece of news about how to strengthen our immunity through better nutrition. New research regarding Vitamin D, for example, is very convincing. So many vitamins, so little time! During COVID-19, it’s more important to keep ourselves in top form. But scientists have long maintained the best way to obtain our nutrients and boost our immunity is from real food. Supplements are good nutritional insurance for a less-than-perfect diet, and I do recommend them, but they’re not a substitute for a nutritionally dense diet.
There are countless co-factors in foods which scientists haven’t yet discovered. By eating whole foods, we ingest a variety of complex nutrients, not to mention getting more fiber and building up our microbiome. Many nutrients in whole, plant-based foods are considered prebiotics that support the production of healthy probiotics in our gut. Science has shown a diverse gut microbiome is immune-enhancing and also helps us keep our weight down.
Super foods symbolically wear a cape and mask because they soar above other foods when it comes to their nutritional value, giving our immune systems a boost. Let’s give these edible superheroes the shout-out they deserve, and perhaps we can add them to our basket the next time we’re at the grocery store or farmers market. Each of the 10 superfoods listed below is available at our Westchester farmers market (open every Sunday from 9-2).
- Broccoli: This definitely deserves superhero food status. These little green trees are extremely high in Vitamin C, fiber and antioxidants, and research shows broccoli can help prevent cancer. Steam it, chop and add to a salad, or maybe make a broccoli slaw.
- Blueberries: High in Vitamin C, potassium and antioxidants and low in sugar. Make a fruit smoothie with them, drop some in yogurt, or a handful just by themselves is delicious.
- Yellow Peppers: These are twice as high in Vitamin C as green peppers. Red peppers are a close second, and they both add lots of fiber and color to recipes. Try eating them sliced raw as a quick and easy snack.
- Spinach: Mostly known for making Popeye strong, spinach is very high in potassium, fiber and many other nutrients. Cook frozen spinach with your eggs to sneak in more vegetables with breakfast. It tastes surprisingly good and is easy to prepare.
- Strawberries: High in Vitamin C and potassium and low in sugar and carbs.
- Raw honey: Help fight allergies naturally by consuming local honey, which contains more vitamins and minerals than other forms of sugar. Because honey is still a form of sugar, keep your portion small.
- Mushrooms: Mushrooms contain fiber, selenium and also a small amount of Vitamin D and protein in addition to being a good source of glutathione, an important antioxidant.
- Kale: One of the world’s most nutrient-dense foods, kale is especially high in Vitamin K and C. Mix kale with butternut squash to cut down its bitterness – dice the squash and kale, sauté until softened, and experience the yum.
- Yogurt: A probiotic food that helps support a healthy microbiome. Choose Greek yogurt for higher protein content; avoid overly sweet or artificially sweetened yogurt.
- Walnuts: These superstars contain the highest Omega 3 content of all nuts. Add them to your oatmeal or granola, and because of their protein, fiber and healthy fat content, they’ll keep you full longer.
Think of ways you can incorporate these and other super foods into your daily life. You might just feel more energy and a greater sense of wellbeing. For recipe ideas, put a super food or combination of them it a Google search for an abundance of inspiration. Here’s to staying healthy and being super food heroes during this trying time!
Sheri Weitz, RDN, CDE is a Registered Dietitian with a private practice in Westchester, and she provides clinical nutrition services for Manchester Medical. Sheri also teaches Zumba classes… her “happy pill.” To find out more about her services or for a free consultation, go to www.MovetoWellness.net.
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