Paula S. Barry, MD |
It has been said the more shades of vegetables and fruits your meal includes the more nutrients you’re eating. With that in mind, let’s take a look at some of the most colorful and healthy “super foods.”
Citrus: Bright Yellows and Greens
Citrus fruits, which encompass the usual suspects - lemons, limes, oranges and grapefruits - aren’t just bright and cheerful looking; they also come with healthy benefits and are at their juiciest in the winter. Citrus fruits are loaded with vitamin C - one medium orange delivers more than 100 percent of your daily dose. In addition, studies have shown that nobiletin, a flavonoid extracted from tangerines, helps to prevent obesity and offers protection against type 2 diabetes.Pomegranates: Ruby Reds
Pomegranates, which originated from Persia, have a juice rich in antioxidants - compounds that block the activity of other chemicals known as free radicals, which have the potential to cause cancer. Studies have shown that just a cup of pomegranate juice might help prevent free radicals from developing “bad” LDL cholesterol, in effect, lowering high cholesterol levels. It’s also been said that this red juice can lower high blood pressure and help reduce blockages (atherosclerosis) in the arteries of the heart.Kale: Rich Greens
Dark leafy greens, such as kale flourish in the cold of winter. In fact, a frost has been known to sweeten the leaves of kale. These greens are particularly rich in vitamins A, C and K and are especially good for women of childbearing age. There’s just a little over 30 calories in one cup of raw kale which contains protein and Alpha-linolenic acid, an omega-3 fatty acid.Potatoes: Creamy Purples, Reds, Oranges and White
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Squash – Vibrant Oranges and Yellows
Butternut, acorn, delicata and spaghetti squash are some of the most popular assortments of winter squash and they are all excellent choices in the cold season. Want to feel fuller with lower calories? One cup of cooked winter squash contains only 80 calories and is high in vitamins A and C, as well as being a good source of vitamins B6 and K, potassium and folate. These super foods are also packed with helpful antioxidants and omega-3s, not to mention elements for a strong immune system to help protect against colds and flu.Dr. Barry adds, “Although many experts differ on what food is the most nutritious or has the most antioxidants and disease fighting capabilities, it is certain that eating a well-balanced diet with a variety of fruits and vegetables is important.” She reminds us, “Regular exercise, portion control, and getting your daily dose of these ‘super foods’ can help keep you in tip-top shape and ready for the warm weather that lies ahead.”
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