October is SUPERFOOD month!  We’re breaking down the Top 12 Superfoods for you.  We will touch on the nutrient contents as well as tips for each food.  Each week we are focusing on 4 Super foods.

Need to catch up?  Check out Part 1 and Part 2.

Remember a Super food has additional health benefits above and beyond providing your body energy from calories.

9)  Bison also known as buffalo

It’s tender like beef but sweeter and richer in flavor and is not raised like conventional beef cattle with hormone – and antibiotic-laced feed.  Bison can be eaten in place of red meat without the worry of added fat or cholesterol.  Nutritionists are beginning to recommend bison over beef for its superior nutrition profile.
Star Nutrients: Protein and Calcium
Tip: Heart Healthy – The American Heart Association recommends eating bison meat because of its nutritional profile and low-fat, low-cholesterol status.

Conjugated Linoleic Acid: Bison meat is one of the few meats high in CLA, which has been found useful in promotion weight loss.

HALF THE CALORIES:  BISON MEAT HAS HALF THE CALORIES OF PORK OR CHICKEN.

10)  Pumpkin and brightly colored sweet potatoes

These are sweet or savory year-round.  The bright orange flesh of pumpkins indicates that they are loaded with the powerful antioxidant beta-carotene.  One cup of boiled pumpkin provides 310 % of the recommended daily allowance of vitamin A.
Star Nutrients: Carotenoids and Fiber
Tip: Pumpkins are 90 % water.

11)  Soy

Soy can lessen the effects of heart disease and menopause.  Soybean based products contain all of the essential amino acids.  They are also an excellent source of B vitamins, potassium, zinc and other minerals, as well as soluble fiber and omega-3 fatty acids.
Star Nutrients: Protein, Phytoestrogens, and Omega-3 fatty acids
Tip: EAT MORE SOY!  Incorporate soy-based products in your diet by adding soy protein to a smoothie, using firm tofu in stir-fry and drinking soy beverages.  You can also look for soy-based cereals, breads, and yogurts.

12) Oatmeal

Oatmeal ‘s slow-burning complex carbohydrates prolong the feeling of fullness and prevent blood sugar from rising too quickly.  The soluble fiber in oatmeal fills you while lowering blood cholesterol.  Oatmeal also contains plant protein, essential for building muscle.  Oatmeal is one of the few foods rich in silicon, a mineral responsible for building beautiful skin, hair, bones and teeth.  Oats also contain phosphorus, essential for brain and nerve growth during youth.
Star Nutrients: Soluble fiber, Protein, Complex carbohydrates, and Silicon
Tip: REV UP YOUR OATMEAL:  Add one tablespoon each of ground flaxseed, bee pollen and wheat germ you really rev up the nutritional profile.  Add fresh berries and you’ve increased your nutrition substantially.

Well, there you have ‘em.  The Top 12 Superfoods.  Get them on your grocery list and start enjoying their benefits.

Believe & Achieve!

Janell Monson

P.S. – The content of this post comes from a great reference:  The Eat-Clean Diet by Tosca Reno.