Food definitions: Superfoods, packed with vitamins, minerals, fats and fatty acids

Super foods are excellent sources for the vitamins, minerals, fats and fatty acids the body needs. Here is a list of the top five that can be added to meals to boost nutrition.

  • Walnuts – Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.
  • Flaxseed – Over 50% of the fat in flaxseed is omega-3 fatty acid, making it the richest plant source of omega-3. Many nutritionists recommend the regular consumption of flaxseeds. Make sure to chew them thoroughly or grind them up for the most nutritional benefit. They have been shown to prevent or reduce the symptoms of arthritis, colitis, cancer, heart disease and even acne.  
  • Pomegranates – Pomegranates are rich in antioxidants, quite possibly with more antioxidant properties than red wine or green tea. Among other benefits, the fruit is listed as a source of folic acid (beneficial to pregnant women), potassium, niacin, vitamin C, iron, calcium and a rich source of fiber.
  • Salmon – This favorite fish is a very good source of easily digestible proteins (amino acids); fatty acids like Omega-3 in the form of Triglyceride; vitamins D, A and some of the B vitamins; and minerals like selenium, zinc, phosphorus, calcium and iron.
  • Dark greens – Calorie for calorie, dark greens are perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium and magnesium) and vitamins (including vitamins K, C, E and many of the B vitamins). Try mustard or turnip greens, fresh spinach, or even the more exotic-looking Swiss, red or rainbow chards. Greens are spectacular when quickly heated in a skillet with a little olive oil, garlic and lemon juice.

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