Walsh Nutrition | My Top 5 Superfoods
Maryann Walsh Dietitian Top 5 Superfoods
nutrition, superfood, health, dietitian, almond, avocado, blueberry, salmon, kale, blueberries, healthy food, maryann walsh, walsh nutrition
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5 Superfood Favorites: Kale, Salmon, Blueberries, Avocado and Almonds

Superfoods that are packed with nutrients can be an excellent addition to our diet to promote our overall nutrition, health and well-being! Most superfoods are rich in antioxidants which may prevent or delay the “wear and tear” and damage of cells in the body. Superfoods can also provide us with essential vitamins and minerals which can promote healthy cell function throughout the body as well as boost immunity! Here are 5 of my Superfood favorites!

  1. Kale

You’ll find kale at the top of pretty much everyone’s superfood list! Kale is a nutritional powerhouse! 1 cup of kale is only 35 calories and packs in 350% of your daily Vitamin A needs, 100% of your daily Vitamin C needs, 10% of your calcium needs and 3g of protein! Add some to your favorite smoothie or whip up a salad or kale chips.

  1. Salmon

The American Heart Association recommends including 2 servings (3-4oz) of fish into your diet twice weekly. Salmon, like other fatty fish, are high in heart healthy omega-three fats, which have been shown to promote healthier cholesterol and blood pressure levels. A 4-ounce serving of salmon is going to have about 200 calories and 23 g of protein. It also packs a punch of b vitamins like b12, b6, niacin (b3) and riboflavin. Simply season with a little salt and pepper and serve alongside some fresh veggies for a healthy dinner.

  1. Blueberries

Blueberries are high in flavonoids, which have antioxidant and anti-inflammatory properties. They also contain 24% RDA of Vitamin C and 36% RDA of vitamin K. A cup of blueberries only has 85 calories and these sweet berries can be used in smoothies, baking or even snacking.

  1. Avocado

Avocados are jam-packed with healthy, monounsaturated fat that appears to not raise LDL cholesterol, per the American Heart Association. Avocados also contain insoluble and soluble fiber. Insoluble fiber is often known as a  natural digestive aid, soluble fiber helps with satiety and appetite control. One medium avocado has 220 calories and 10g of fiber, 24% of the recommended daily allowance of vitamin C and 20% recommended daily allowance of potassium as well. Eat as a delicious snack or serve over a salad.

  1. Almonds

Almonds are not only a compact and convenient snack, but 1/4 cup of almonds contains 5 g of protein, 5 g of fiber as well as 61% of the daily value of vitamin E and 10% of the dv of calcium. Almonds are also packed with antioxidants and healthy monounsaturated fats. A 1-ounce serving of almonds has 160 calories.



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