'Superfoods'
   What the are they and what will they do for me?

Choosing lean proteins, whole grains, fruits and vegetables should make up the bulk of your diet, but are there choices within these categories that rise above the standard “healthy choice” bar?  Well fact is, there are!  These foods are termed “superfoods” and can be packed with high levels of antioxidants, which are associated with reducing the risk of chronic disease, vitamins, minerals, and/or fiber. Some of the foods that fall into this category are listed below.

Blueberries
They may be bite-sized but they pack a punch!  Blueberries are loaded with phytonutrients and antioxidants, which play a part in reducing the inflammation associated with many chronic diseases.  They are readily available in both fresh and frozen states (each are equally as good) and can be utilized in recipes for breakfast, lunch and dinner.  Use them in shakes, on cereal, in salads, as a snack, or on ice cream...yum!

                          Pomegranate
This exotic fruit is not as versatile or available in the whole fruit form as the blueberry, however, it packs a much greater antioxidant and phytochemical punch!  This means the pomegranate has the ability to soak up lots more of those damaging free radicals that are roaming around in your body.  A favorite among many cultures, especially in India, this fruit is savored as an after dinner dessert.  In recent years, pomegranate juice has also infiltrated all facets of the food industry, making it readily available to the masses.

Green tea
Enjoyed in China for thousands of years, green tea is especially high in phenolic compounds, which is another type of antioxidant.  A bonus to drinking green tea, besides it being rich in antioxidants, is that it contains EGCG, a compound that is claimed to enhance metabolism and inhibit the growth of cancer cells.


Spinach
In a recent study in New Jersey, laboratory tests have shown that chemicals in spinach help to build muscles, speeding up the body's conversion of protein into muscle mass.  However, one would have to consume over 2 pounds of spinach a day to get the same effect in humans.  That being said, this super-veggie is loaded with vitamins A, C and K, it's a good source of iron, and contains a healthy dose of calcium, folic acid and magnesium.  So even small amounts you'll do your body good eating a few cups of spinach most days of the week.

                                                                                                                 

The nutrition tips are provided to assist you in taking steps to a healthier, happier you! If you have any questions or topic suggestions that you would like to see covered please contact our Nutritionist at nutrition@clemson.edu.