5 ‘Super Foods’ That Actually Live up to Their Reputations

(HEALTHWAY) Does putting “super” in front of “food” make it a nutritional powerhouse?

We took a closer look at the claims behind a popular label. (Story continues below photo.)

For a healthier burger, replace mayo with plain Greek yogurt and iceberg lettuce with kale, Swiss chard, or spinach. And don’t forget the tomatoes, one of three foods you should eat every day. 

These five foods rise to the top as being truly ‘super.’

1. GREEK YOGURT

Greek yogurt is a high-protein food with pro- and prebiotics.

These healthy bacteria help regulate digestion. One study showed that yogurt-specific probiotics significantly helped with brain function and stress in women

PREVIOUSLY: 20 Foods That Nourish Your Brain: Eating To Beat Dementia

2. CHIA SEEDS

Justine Chard, a registered dietitian, is a big fan of chia seeds. She says that their “high fiber content helps you to feel full and manage your blood sugars, and it’s a versatile ingredient to add to your meals and snacks.”

A single 1-oz serving contains 11 grams of fiber, 95 percent of which is insoluble to help with irregularity, constipation, and hemorrhoids, as well as staving off hunger pangs.

3. WILD PACIFIC SALMON

Wild salmon a tasty source of omega-3 fatty acids that are beneficial for the heart, brain, mood disorders, reducing arthritic pain, prevention of Alzheimer’s disease, and cancer.

When shopping, look for fish that has been caught in Alaska, where fish farms have been outlawed. Enjoy salmon grilled, baked, or lightly poached either on its own or as a main protein in salads. RELATED: The Real Problem with Farm-Raised Fish

4. KALE AND SWISS CHARD

Your mother had it right when she told you to eat your greens! Make a habit of including these greens in your diet. Kale and Swiss chard are loaded with vitamin C, K, beta carotene, folate, potassium, calcium, and fiber. They also contain antioxidants and powerful anti-cancer phytonutrients called indoles.

5. BLUEBERRIES

Blueberries’ bright blue–red color is indicative of high antioxidant levels. Antioxidants protect our cells from free radical damage, reducing the risk of cancer and heart disease. Blueberries are also known to help prevent urinary tract infections.

For a double dose of superfoods, enjoy blueberries with Greek yogurt.

READ THE FULL STORY AT HEALTHWAY.COM. Featured image: Michael Barera, CC. Also of interest: Affordable Superfoods That Taste Amazing

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