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Superfoods That Are Nutritional Dynamos

Updated on July 15, 2015

Summertime is a great time to get real healthy. It is the time when all veggies and fruits are plentiful for a lesser cost. What you start in the summer should be maintained in the winter. The top of the list for fruit according studies is the blueberry. They are packed with antioxidants, vitamin C and potassium. I eat them like candy. The berry is easy to eat with no seeds to jam your teeth (like raspberry and blackberry). The cost is modest, 18 oz. for $5. They are the healthiest berry. Just one cup is less than 100 calories and 25% of the recommended vitamin C. In the winter, you can continue with this by using frozen blueberries,

The avocado is another delicious food. Stock up on them when they are just $1 each or less. They have cholesterol-lowering monounsaturated fat and avocados are also high in potassium(583 mg). Studies show that having a high potassium intake is linked to reduced blood pressure (a major risk factor for heart attacks) and strokes. The fruit contains many vitamins and minerals. They contain the "healthy fat" that helps your heart stay healthy. The fruit provide 7 grams of fiber to help with digestion. The fruit has proven to help with LDL and HDL levels for your heart.

Lentil beans are also great to eat and easy to prepare. Of all the beans, they are one of the highest in protein and low in calories. They are high in fiber that help avoid digestive disorders.They are great for your heart and a good source of folate and magnesium. The bean provide energy to your body slowly over time.

Salmon. Who does not love baked or broiled salmon? Such a delicious fish and so healthy for your heart because it is packed with omega-3 fatty acids. The high concentration of these acids have been proven to be good for the heart, eyes, muscles. The best salmon to buy is from off the coast of Alaska, but salmon caught off the West Coast of the USA, is also good. The least preferred salmon are those raised in a "fish farm". The fish is packed with protein- 198 grams has 40 grams of it. Of the healthy foods, however, it is one of the most expensive.

Tuna. Another great way to get similar nutrition like in salmon is to eat canned tuna. At only $1.30 for a can of albacore tuna, you get packed nutrition. Just 3 oz. contains 25 grams of protein, 160 calories, many key vitamins and minerals as in salmon. The downside is that due to a possibility of mercury contamination in the oceans, the US government recommends consumption be limited to one can a week. I love tuna right out of the can for a fast, nutritious meal!


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