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Super Foods? Super You!
By Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
While “superfood” does not have a legal, medical or formal
definition, some foods pack in more nutrients, fiber and
antioxidants than other foods. In addition, a “superfood” is
also low in fat, sugar and sodium. Don’t rely on
advertising and marketing to convince you that a food is
“super” but be choosy about the foods you eat in order to
make the most of their benefits. By choosing healthy foods,
it will improve your diet as well as possibly reduce your
risk for some chronic diseases.
Once again, there is no single “superfood” but research is
continuing to show us the physical benefits of eating
healthy. The title of one research study by Jennifer Di Noia,
PhD was “Defining Powerhouse Fruits and Vegetables: A
Nutrient Density of Approach.” The study defined PFV
(Powerhouse Fruits and Vegetables) by comparing 17 nutrients
of public health importance as determined by the Food and
Agriculture Organization of the United Nations and the
Institute of Medicine.
This article will name all of the PFV from that research as
well as list additional foods beyond fruits and vegetables
which are commonly recognized as superfoods. So, whether you
are looking for superfoods or powerhouse foods, this will
share a variety of ideas to add to your day.
Dark Green Leafy Vegetables
Spinach, collards, chard and kale are dark green leafy
vegetables packed with vitamins and minerals such as
vitamins A, C, E, and K, iron, calcium and potassium. Add in
turnip greens, mustard greens and beet greens. Many (but
not all) dark greens can be used raw in salads as well as
cooked such as in soups or stir-fries. Although Iceberg
lettuce doesn’t get as much praise as its cousins, leaf
lettuce and romaine lettuce, it also makes it on the PFV
list. For extra flavor in the salad, add some dandelion
greens, arugula or endive.
Additional Dark Green Vegetables
to add to the plate include broccoli and Brussels sprouts.
Other cousins in the cruciferous vegetable family include
cabbage, cauliflower and kohlrabi. While many of these
vegetables are served hot, they can also be shredded and
used in side dishes like salads.
Root Vegetables
Enjoy adding the flavor of onions including scallions and
leeks. Other root vegetables to eat: carrots, radishes,
rutabagas and turnips. Never tried some of those last
vegetables? Roasting root vegetables with a little bit of
olive oil in the oven is a nice way to enjoy them.
Sweet Potatoes
Sweet potatoes are full of vitamin A and fiber. They are
also a good source of vitamin C and potassium. They can be
baked, mashed, or sliced into thick fries and baked in the
oven. In addition to sweet potatoes, other orange and yellow
vegetables include pumpkin all other varieties of winter
squash. They can easily be baked in the oven or the slow
cooker.
Citrus Fruit
Grapefruits (white, pink and red!), oranges, lemons and
limes add fiber, vitamin C, folate. Although they are not
citrus fruits, red peppers are listed as a PFV and a good
source of vitamin C!
Berries
Try blackberries, blueberries, strawberries and others. They
can be eaten alone, on top of whole-grain cereal, in a
smoothie or as a dessert.
Tomatoes
Eat all types of tomatoes: fresh in a salad, canned and
heated up or in a sauce. Canned tomatoes offer the best
option of lycopene but they all have nutrients like vitamin
C and potassium.
Beans
Dry beans are a superfood because they are high in vitamins,
minerals and fiber. In addition, a half cup of beans offer
as much protein as an ounce of meat but they do not have
saturated fat. There are so many options: kidney beans,
pinto beans, black beans, chick peas or black-eyed peas.
Nuts
One ounce of nuts adds healthy fats to the day. Try a small
handful of nuts or seeds such as walnuts, almonds or
sunflower seeds. .
Fish High in Omega-3 Fatty Acids
Fish high in healthy fats are sometimes referred to as
"fatty fish." Salmon is well known in this group. Other fish
high in omega-3 are herring, sardines, mackerel, trout, and
albacore tuna. Try to add it to the menu two times a week.
Whole Grains
Whole grains offer vitamins and minerals as well as fiber.
Some examples of whole grains are whole oats, quinoa, whole
grain barley and whole-wheat. Look at the first ingredient
on the food label to check for the word “whole”.
Herbs
While herbs are a great way to add flavor without added
salt, parsley and chives are specifically listed on the
Powerhouse Fruits and Vegetable research.
Are you interested in focusing on your Super Powers for a
healthier you this spring? Could you use some encouragement
and guidance but don’t have time to attend classes? Starting
April 9th, Ohio State University Extension will
start the 2018 Spring online email challenge. The theme is
Superhero for a Super You! It’s free and open to any adult
with an email address. Each week participants will receive
weekly e-mails, containing nutrition, health and fitness
tips. Additional food and activity logs will be available
for download to help participants track their
progress. Interested in participating in this on-line
challenge? Sign up by following this (case sensitive) link
to enroll:
http://go.osu.edu/LucasSp18
Nutrition information for this article is from the American
Diabetes Association and the Center for Disease Control.
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