7 Convenient Superfoods
Find these nutrient powerhouses at your local grocery store and easily incorporate them into your regular diet.
The CDC classifies superfoods as “powerhouse fruits and vegetables” that contain at least 10% or more of the daily value of 17 qualifying nutrients. The nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) help to reduce chronic disease risk when incorporated into a balanced diet.
It turns out that many of the 41 nutrient-dense foods they identified are not only conveniently found in your grocery store but are often relatively cheap. That makes eating healthier both easy and inexpensive. The next time you’re shopping, toss a few of these familiar superfoods into your cart and see how you can work them into your daily diet.
7 Convenient Superfoods to get on your next shopping trip:
Higher in nutrients than even kale, beat greens are a cheap way to boost your daily intake of potassium and vitamin B6. Sauté greens with garlic and chili flakes for a simple side dish.
It’s no surprise that spinach made the list. This leafy green is high in vitamins K and A, as well as iron. Add raw spinach to salads, soups, smoothies, and sandwiches for a quick superfood dose.
High in vitamins K and C, these cruciferous superfoods are easier to prepare than you might think. Brussels sprouts can be roasted as seen in our Brussels Sprout Pita Pizza recipe or chopped thin and sautéed alongside other veggies.
Perhaps one the most understated vegetables, this cruciferous green is packed with vitamin B6 and dietary fiber. Cabbage makes great slaw and can be roasted or even grilled to bring out its subtle sweetness.
This familiar pepper is an excellent source of vitamin A, riboflavin and niacin. Red peppers can be easily added to a dish for a hint of heat and are great as a raw veggie snack with hummus.
Similar to brussels sprouts, broccoli is a cruciferous vegetable high in vitamins K and C, as well as folate. Steam broccoli and toss with a lemon, garlic and oil blend for a simple and nutritious side dish.
Not only are carrots an excellent source of vitamin A, but they provide vitamin K and potassium as well. For a fresh take on a summer slaw, try our Parsnip and Carrot Pesto Slaw featuring this familiar superfood.
Beat the Odds
Working these familiar and convenient superfoods into your daily diet reduces the risk of chronic diseases like diabetes, heart disease and obesity. According to the CDC, just 1 in 10 adults eat enough servings of fruits and vegetables each day. Beat the odds by working fresh produce into your regular meals, using nutrient-dense superfoods whenever possible. Transforming your health and happiness is possible through the power of fresh food.
Source: Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390
Product Champion and Food, Garden, and Sustainability Writer for Alfrea
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