For today’s Sunday Nutrition post, we want to focus on “super-foods”. As you know, this month we want to share information about growth-what better way to fuel growth than with these healthy super-foods?
 7 Super-Foods
  1. Blueberries. You can see the “super” of these sweet fruits within their color. That deep-blue hue is a by-product of flavonoids — natural compounds that protect the brain’s memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation.
  2. Sardines. Although you may find this salty snack to be intimidating in taste, Sardines are filled with a plethora of Omega-3 which helps our hearts! Just one ounce of sardines has just as much omega as an entire salmon!
  3. Spinach. Spinach is filled with antioxidants, including vitamin C and beta-carotene, as well as lutein and zeaxanthin — a duo that acts like sunscreen for your eyes and guards against macular degeneration.
  4. Dark Chocolate. Although you may have controlled your chocolate portions, dark chocolate contains healthy benefits! This tasty sweet is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Choose chocolate that is at least 70 percent cacao or cocoa to optimize the antioxidant power and health benefits.
  5. Red Bell Peppers. One red bell pepper has twice as much vitamin C as an orange. Vitamin C is a powerful antioxidant that helps clear your body of free radicals and keeps your skin and blood vessels healthy and strong. The vitamin C in bell peppers may also help prevent arthritis or slow the progression of the disease. Red bell peppers also deliver beta-carotene and lycopene, two more antioxidants that have been associated with decreased risk of eye diseases like cataracts. Additionally bell peppers have a high water content and provide you with a snack that keeps on giving!
  6. Egg Whites. Egg whites can help you maintain strong bones, muscles, nails, and hair.
  7. Pumpkin. Pumpkin is loaded with nutrients that will help your heart, bones, eyes, and skin. Beta-carotene and potassium are the two standouts here: Beta-carotene is an antioxidant that helps rejuvenate skin, protect your vision, and may even reduce risk of arthritis. Potassium is a mineral involved in lowering blood pressure and maintaining healthy bones. Use fresh or canned (no-sugar-added) pumpkin in stews, soups, pies, or pureed as a side dish — or add a scoop to some nonfat vanilla yogurt for a yummy snack.