7 Must-Eat Superfoods and How to Prepare Them

Super foods - nutrient dense whole foods that generally have special abilities to fight illness and/or promote good health - are foods we should all include more of in our diets. Most items that earn the super food label are high in antioxdants (which help prevent diseases such as cancer, heart disease, diabetes and arthritis) and other essential nutrients, as well as those that are high in omega-3 fatty acids. No listing can ever be definitive - there is always some disagreement over which foods should make the list - but here are some that show up on virtually all lists, as well as some delicious ways to incorporate them into your family's daily diet.

Spinach
Spinach


1. Spinach
Low in calories and packed with fiber, vitamin B and beta-carotene, spinach and other dark leafy greens (like kale and chard) are among the best foods you can eat. Remember: when you cook spinach it wilts, which makes it easy to eat more of it!

Related: The 25 healthiest foods for under $1

Make spinach and ricotta stuffed portobello mushrooms:

Ingredients:

4 portobello mushroom caps, stems and gills removed
olive oil
1 cup ricotta cheese
1 cup mozzarella or Italian blend shredded cheese
2 - 9 oz bag fresh spinach
1/2 onion, sliced
1/2 red pepper, sliced
olive oil
salt and pepper

Directions:

Preheat oven to 400 degrees. Rub olive oil all over the outer part of your portobello mushrooms.

Preheat a large skillet and drizzle with olive oil. Add onions, red peppers and spinach. Add salt and pepper. Saute until spinach is wilted.

Spoon 1/4 cup ricotta cheese in each mushroom cap. Top with 1/4 of the sauteed spinach. Then 1/4 of the shredded cheese.

Bake at 400 degrees for 18 - 20 minutes or until cheese is melted and mushrooms are tender.

Related: Delicious salads hearty enough for tonight's dinner

Flax Seed
Flax Seed


2. Flax Seed
Flax seeds are an incredibly good source of soluble and insoluble fiber; both kinds protect your heart, and soluble fiber helps lower blood cholesterol levels. Flax oil also contains high quantities of omega-3 fatty acids, which can prevent heart disease and boost immune function.
Make a stack of flax seed pancakes

Quinoa
Quinoa


3. Quinoa
Quinoa (pronounced KEEN-wah) is gluten-free with a light, fluffy texture and mild flavor. It contains a complete set of amino acids, making it a complete protein on its own. (In fact, the World Health Organization claims that quinoa contains a better protein balance than any grain, being at least equal to milk in terms of protein quality.)
Learn how to cook quinoa

Salmon
Salmon


4. Salmon
Because your body can't produce them on its own, omega-3s must be obtained from food, and salmon is a great source. It's the ultimate fast food - fresh salmon cooks in only 10 minutes per inch of thickness!
Make salmon and asparagus tacos

Related: 12 sweet but sugar-free snacks for kids

Nuts
Nuts


5. Nuts
Nuts of all kinds are an excellent source of protein, fiber and heart-healthy fats. They're inexpensive and versatile - sprinkle nuts on salads, cereal, stir into yogurt, snack on them plain, make trail mix with dried berries and a few chocolate chips, make nutty granola, stir into baked goods of all kinds.
Make your own nut butter

Garlic
Garlic


6. Garlic
Low in calories and easy to add to other dishes, garlic acts as a powerful anti-fungal, anti-viral and anti-bacterial, and studies show garlic can lower cholesterol and blood pressure.
Make a pot of roasted garlic bisque

Tomatoes
Tomatoes


7. Tomatoes
Lycopene (pronounced LIKE-oh-peen) makes tomatoes red. It's a member of the carotenoid family (like beta-carotene), but of all carotenoids, lycopene has the highest antioxidant power, helping reduce the risk of several types of cancer. Adding a small amount of fat (like olive oil in tomato sauce) makes the lycopene more easily absorbed by the body. Tomatoes are also very low in calories, and very versatile - besides fresh, try using more tomato sauce, tomato juice and tomato paste.
Make fresh tomato sauce

For 6 more superfoods and ways to prepare them, visit Babble

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