When it comes to choosing what to eat, I like to get a lot of nutritional bang for my buck, so to speak. The best deals? "Superfoods" that are far more plentiful in nutrients than they are in calories and that research has shown deliver health benefits. You're probably already eating a lot of everyday superfoods-like bananas, eggs and broccoli-and maybe even some exotic ones (acai, anyone?).
Don't Miss: 10 Everyday Superfoods That Should Be in Your Kitchen
But what about the power-packed foods filled with good-for-you vitamins, minerals and disease-fighting phytochemicals you aren't eating? Rather than rattling off a laundry list of every fiber-rich, antioxidant-packed, vitamin-saturated food I can imagine, I'm going to focus on 7 of the healthiest foods that I, and probably many of you, have mostly missed the boat on eating, especially on a regular basis.
1. Kale
On top of delivering a raft of cancer-fighting antioxidants, kale is
one of the vegetable world's top sources of vitamin A, which promotes
eye and skin health and may help strengthen the immune system. It's a
good source of heart-healthy fiber and a 1-cup serving has almost as
much vitamin C as an orange. What's not to love? Add more of these hearty winter vegetables to your diet to help you lose weight.
2. Sardines
Sardines are one of the best sources of heart-healthy, mood-boosting
omega-3 fats, and they're packed with vitamin D. And because sardines
are small and low on the food chain, they don't harbor lots of toxins as
bigger fish can. Find out 6 of the healthiest fish to eat and 6 to avoid.
3. Pomegranate
This vibrant fruit is chock-full of antioxidants, natural chemicals
found in plants that mop up harmful free radicals, which damage tissues
and may contribute to a variety of chronic conditions, such as heart
disease, Alzheimer's and cancer. Don't have time to prepare the fruit?
You can get many of the same benefits from drinking a glass of
pomegranate juice! Don't pass up an opportunity to enjoy the fruit
itself, however-the tart, jelly-like taste is unique and wonderful. A
1-cup serving of juice has 150 calories and 1/2 cup of pomegranate seeds
has only 72 calories and 4 grams of fiber!
4. Oatmeal
Oatmeal has 4 grams of fiber per cup and research suggests that
increasing your intake of soluble fiber (a type found in oatmeal) by 5
to 10 grams each day could result in a 5 percent drop in "bad" LDL
cholesterol. Also, according to a study in the Journal of Nutrition,
eating a breakfast made with "slow-release" carbohydrates, such as
oatmeal, three hours before you exercise may help you burn more fat.
Here's why: in the study, eating "slow-release" carbohydrates didn't
spike blood sugar as high as eating refined carbohydrates, such as white
toast. In turn, insulin levels didn't spike as high, and because
insulin plays a role in signaling your body to store fat, having lower
levels may help you burn fat.
Don't Miss: 3 Essential Ingredients of a Healthy Breakfast
5. Quinoa
Quinoa is a delicately flavored whole grain packed with fiber and
protein and, to top it off, it only takes 15 to 20 minutes to cook. That
combination of fiber and protein has an extra value too: research shows
that the two together can help you feel full for longer.
6. Kefir
Think yogurt in a glass. This drinkable fermented dairy beverage is
packed with beneficial probiotics that may help give your immune system a
little extra edge, plus 29 percent of your daily value of calcium per
8-ounce serving. Look for it in your supermarket's dairy section; choose
plain for less sugar and fewer calories or fresh fruit flavors, such as
peach and raspberry, for extra taste.
7. Lentils
Lentils are a versatile, budget-friendly and healthy addition to many
dinner recipes. A half-cup of cooked lentils contains over 9 grams of
protein and a jaw-dropping 8 grams of dietary fiber. Lentils are also a
good source of iron and an excellent source of folate.
Don't Miss: The 10 Best and Worst Proteins for Your Diet
What healthy foods do you want to eat more of?
Matthew Thompson is the associate food editor for EatingWell Magazine.
More from EatingWell:
29 comments