Blueberries are rich in fiber and antioxidants (defenders against cell damage from free-radicals), plus they’re loaded with vitamins A and C. Though eating them fresh makes for a great snack, considering adding a handful to salads or smoothies for a natural nutritional boost that’ll have customers swooning.
After years of taking a bad rap, research shows eggs are not necessarily the enemy. They’re an inexpensive, high-quality source of protein, not to mention a good source of choline, which is key to healthy brain development and muscle function. Inherent sources of lutein and zeaxanthin even promote eye health. While the yolks contain cholesterol and fat, the overall health benefits indicate eggs can still be part of a healthy, balanced diet. When preparing them, poaching is a good way to reap the benefits without adding any extra, unnecessary fats. For scrambled egg lovers, try swapping olive oil for butter.
Turns out your mom was right to push broccoli on you. A good source of vitamins, broccoli also has high levels of folate, which is important for healthy cell function and development. A safe bet with kids, including broccoli in stir-fry, is a great way to add greens to a school menu. Looking for a crowd-pleaser for the whole family? Try pairing steamed florets with hummus!
Packed with omega-3 fatty acids, walnuts are indubitably heart-healthy. Vegan-friendly, they’re also a good source of plant-based protein. Unlike almonds, another popular healthy nut choice, walnuts also contain alpha-linolenic acid, which helps reduce LDL cholesterol (the bad kind) and increase HDL cholesterol (the “good for you” cholesterol). Swap in walnuts when making your favorite granola recipe or throw them into salads for a fresh alternative to croutons.
Full of vitamins A and C, this iron-rich vegetable is an essential leafy green. While a popular choice for salads, spinach is most beneficial when cooked, as the body can better absorb all of its nutrients and minerals. To maximize nutritional content, pair with citrus, as this encourages iron absorption. Try adding orange slices to salads or lemon juice to dressings and sautéed spinach.
One sweet potato provides almost 400% of the daily-recommended serving of vitamin A, a vital nutrient for vision, bone growth, and a healthy immune system. Sweet potatoes are also a significant source of fiber, aiding in proper digestion.
While famous for its high levels of Vitamin C (which helps produce infection-fighting white blood cells), oranges are also rich in fiber. For a powerful nutritional boost, combine orange slices with other superfoods like spinach into salads! To promote nutrition while maximizing shelf life, toss fruit salads with an orange juice reduction to enhance flavor and prevent discoloration of cut fruits such as apples, bananas, and pears.