Get in each of these foods multiple times a week and you’ll improve the quality and quantity of your life. Here’s why…..
Sweet Potato: Providing over 400% of vitamin A needed in a day this sweet, root vegetable surpasses the rest of the potato family. Also a good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6, potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus, there is no reason why you wouldn’t have this bright orange carbohydrate make a regular appearance on your plate. An easy preparation is to poke multiple holes into the skin and microwave for 3-4 minutes then flip and cook additional 3-4 minutes. Eat with the skin on to get in the important fiber benefits. Top with a little sea salt and black pepper and you’ll be eating a great source of carbs that are needed for energy and brain function. So mash it, slice it or chop it, you’re body will thank you.
Leafy Greens: From microgreens, kale, spinach, swiss chard, arugula, collard greens, romaine and more…these deep colored leaves provide a source of vitamins and minerals that fight cancer, improve muscle function, strengthen eyesight and develop healthy cells to make sure you are functioning optimally. So throw some in your smoothie, mix a bunch in to stews and soups and fill a bowl with your next salad…these beauties are low in calories and pack a big punch.
Red Bell Peppers:With less than 50 calories in a medium size pepper this brightly hued vegetable is big on nutrients. It provides 169% of the RDA for vitamin C, plus vitamin K1, vitamin E, vitamin A, folate, and potassium which makes it one of the top foods with the most nutritional benefits. This sweet version of the pepper family is easy to each as a snack, on salads and sandwiches, in stir-frys and with healthy dips. So get chopping and chewing!
Coconut: This modern day superstar is not new news to many island cultures that have had it as a staple for many generations. The benefits of the medium-chain triglyceride, or MCTs are known to counteract saturated fat reputation this fruit is known for. In addition, coconut water provides high amounts of potassium, an important electrolyte. You can find coconut in flour to flakes, and milk to body creams. In addition, coconut oil is a better choice to cook at high heats with than vegetable or olive oils. So crack open this nutritious nut!
Cold Water Fish:Atlantic mackerel, cod, haddock, herring, mahi mahi, salmon, anchovies, pollock, trout, whitefish, canned light tuna and sardines are rich in omega-3s and lowest in mercury due to living in cold, deep areas, which means they are great for your heart and decrease inflammation in your body. It’s also important to choose the wild version over farmed whenever possible to avoid higher mercury levels. By having 2-3 servings each week you can get the needed 1.1-1.6 grams recommended, though there are added benefits to getting in higher amounts. Broil, BBQ, bake and steam your fish with a little olive oil, lemon juice and sea salt to get a simple yet highly nutrient meal on your plate.