Super Foods You Need To Eat

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If you eat the right foods you don’t have to buy those vitamins. Some vegetables I don’t really like cooked, but in a salad, for example, I like spinach better than lettuce. In a restaurant I’ll order a sandwich with spinach not lettuce. Kale is something else I like in a salad. I chop it small and mix it with spinach. Sardines are another great source of nutrition and is many times over-looked. Read the list below and try and fit these super foods into your diet.

Salmon, berries, broccoli, almonds, and kale are among the superstars of the dietary world. But they're not the only nutritional powerhouses out there.
Many other foods that haven't earned celebrity status are also worthy of a spot on your plate. Start with these nine.

1. Cauliflower
Broccoli is the relative that gets all the attention, but its paler cousin is no wallflower. Like other cruciferous veggies, cauliflower is a good source of vitamin C and fiber. Like broccoli, it also has a natural plant chemical called sulforaphane that may hold promise against cancer, according to early lab tests done in animals. Many other things also affect your cancer risk, but diet is one of the easiest to control.

2. Sardines
These small fish have big nutritional value. Sardines are a great source of good-for-you omega-3 fatty acids, and few foods are as high in vitamin B12. They're also rich in vitamin D, calcium's partner in bone strength.

3. Tempeh
You know about tofu, but have you tried tempeh? Tempeh is also made from soybeans, and it’s also packed with nutrients -- like protein, potassium, and calcium.

4. Beets
These brightly colored root vegetables look rough on the outside, but they're softer and sweeter once you cook them. Beets are high in antioxidants, which may help protect against cancer and other chronic diseases. Plus, their juice, which is rich in nitrates,has been found to lower blood pressure and increase blood flow to the brain. If you're an athlete, snacking on beets might even help improve your performance.

5. Artichokes
You can grill it, bake it, and eat the leaves or the heart. Finish off the whole artichoke, and you'll only get about 60 calories and almost no fat, not counting any dip or sauce you ate it with. High in fiber, it will fill you up so you won't splurge on higher-fat foods.

6. Kefir
This bubbly form of fermented milk has been a dietary staple in the Caucasus Mountains of Eastern Europe for many years. Recently, it's started to catch on in the U.S. Kefir is high in "good" bacteria called probiotics. It's also being studied for its anti-inflammatory and anti-cancer effects.

7. Prunes (Dried Plums)
Prunes, which are dried plums, do much more than keep your digestion regular. They're also high in antioxidants and fiber. A quarter-cup has 104 calories and 12% of the fiber you need in a day. You can eat them as-is, chop them up and add them to muffins or other baked goods, or include them in smoothies, cereals, sauces, or stews.

8. Lentils
Lentils aren't as popular as beans, but they're just as much of a health food superstar. You don't need to soak them before you cook them. Substitute them for meat in soups or stews, and you'll get a hearty boost of protein and fiber for a lot less fat.

9. Seaweed
Unless you're a fan of sushi, seaweed may never have passed your lips. But this member of the algae family is definitely worth a try. Because it absorbs nutrients from the sea, seaweed is rich in many vitamins and minerals, especially calcium and iron. It's also high in protein and low in fat.

In short, some foods help you lose weight and lose body fat and other foods will add fat to your body. Do some homework and read up on foods with good cards and good sources of protein.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 



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