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12 Most Nutritious Super Foods

12 Most Nutritious Super Foods

super-food-kale

1.  Kale

Kale is ranked among the top 10 of the World’s Healthiest Foods when it comes to providing the most nutritional value for the least number of calories, and like other cruciferous vegetables, is a rich source of unique health-promoting compounds. kale is loaded with vitamin A, B complex, and C. It is also a powerful antioxidant. One portion of kale is equal to just about 36 calories and can fulfill your Vitamin A needs for the entire day. It is also rich in beta carotene and enhances vision. Kale is best eaten raw or steamed.  See my Pinterest board for great Kale recipes. 

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2. Broccoli

This nutrient All-Star contains plenty of vitamin C, carotenoids, vitamin K, and folic acid. a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.  For a full list of cruciferous vegetables, click here.

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3. Reishi Mushrooms

[easyazon_link cloaking=”default” keywords=”Dr Furhman” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”heartofwisdom02-20″]Dr Furhman[/easyazon_link] includes mushrooms in his recommended daily G-Bombs (greens, berries, onions, beans).  Mushrooms (not the white buttons) include phytochemicals, such as beta-glucan enhance the activity of, several different types of immune cells including natural killer cells, which attack and destroy virus-infected and cancerous cells.The immune-enhancing actions of mushrooms are thought to help the body to more effectively attack microbial invaders and developing tumors. See studies.

I add a tablespoon of  [easyazon_link asin=”B00GEHKYHC” locale=”US” new_window=”default” nofollow=”default” tag=”heartofwisdom02-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Red Reishi Mushroom Powder 4:1 Extract (Organic)[/easyazon_link] to my green smoothies.

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4. Sweet Potatoes

A nutritional All-Star—one of the best vegetables you can eat. Heather Mangieri, RD, says, “Sweet potatoes are nutritional all-stars and one of the best vegetables you can eat. Not only are they a great source of beta carotene, vitamin C, fiber, and potassium, but this highly underrated vegetable is so versatile it can be enjoyed with very few extra calories or embellishment.”

super-food-mangoes

5. Mangoes

Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoidantioxidant compounds. Just one cup of mango supplies 100% of a day’s vitamin C, one-third of a day’s vitamin A, as well as dose of blood-pressure-lowering potassium, and 3 grams of fiber.

KELP-FOR-THYROID

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6. Kelp

Rates of iodine deficiency have reached epidemic levels, increasing fourfold over the past 40 years. Kelp is an excellent source of iodine for a healthy thyroid. 90% of Americans are iodine deficient!  Kelp is rich in iron, calcium, magnesium, with some zinc and selenium.  Kelp contains, per weight, more fiber than even brown rice — 6.2 grams of fiber per 100 grams of wet weight — without high levels of starchy carbohydrates. It contains significant levels of tryptophan, threonine, isoleucine, methionine, cysteine and valine. Kelp also contains lower levels of leucine, lysine, phenylalanine, tyrosine and histidine.

super-food-salmon7. Wild Salmon

A 100 gram piece of wild salmon contains 2.8 grams of Omega-3s, along with lots of high quality animal protein and a ton of vitamins and minerals… including large amounts of Magnesium, Potassium, Selenium and all the B-vitamins. If you don’t like fish you can take [easyazon_link asin=”B000CQQLF0″ locale=”US” new_window=”default” nofollow=”default” tag=”heartofwisdom02-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Natural Factors Wild Alaskan Salmon Oil Softgels[/easyazon_link]

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8. Garlic

Garlic contains vitamins C, B6, manganese, selenium and other antioxidants (notably allicin). Evidence-based research suggests garlic may be effective against high blood pressure, cardiovascular disease, cholesterol, colds and some cancers.

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9. Onions

In scientific studies, organosulfur compounds prevent the development of cancers by detoxifying carcinogens and halting cancer cell growth. These garlic and onion phytochemicals are also anti-angiogenic, which means that they can prevent tumors from obtaining a blood supply to fuel their growth. See more here. 

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10. Garbanzo Beans (or any other beans)

Garbanzo beans, also known as chickpeas, are consumed more than any other legume in the world, according to Yuma County Cooperative Extension. The nutty-flavored beans originated in the Middle East and are grown mainly in India. A versatile food, garbanzo beans can be tossed in salads, ground into flour or mashed into hummus. Eat garbanzo beans regularly to reap the health benefits they have to offer. See more

super-food-watermelon

11. Watermelon

Watermelon is a big winner in the nutrient department. A 2-cup serving has one-third of a day’s vitamins A and C, a nice dose of potassium, and a healthy shot of lycopene. It’s sweet and juicy, and satisfies thirst as well as hunger on hot summer days.

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12. Butternut Squash

Butternut squash is one of the richest sources of plant based anti-inflammatory nutrients such as omega 3s and beta-carotene, which are important for a strong immune system to help protect against colds and flu.

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