Superfood Myths: Build a better grocery list for 2017
Presenter, The Weather Network
Saturday, January 7, 2017, 6:41 AM - The new year reminds us all that it's time to detox from the holidays and eat healthier.
I checked in with registered dietician Lydia Knorr to debunk some myths about superfoods, and figure out how to build a better grocery list for the new year.
Here's what she had to say.
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Rachel: What do we need to know about the term “superfoods?”
Lydia: The truth about superfoods: No food has superpowers to keep you healthy on its own. Even if a food is bursting with a beneficial nutrients, your body needs more than that to be healthy. Unfortunately, there’s no official “superfood” definition, and the term is sometimes used to market trendy, expensive foods, like goji and açaí berries, that don’t always live up to their superior claims. And some basic foods that aren’t called “super,” such as apples, can be equally nutritious, less costly and more widely available.
Rachel: I’ve heard zinc can boost your immune system, How can we get this into our body?
Lydia: Boost your zinc intake by including a variety of beans and legumes in your diet. Think beyond chili and enjoy these nutrition powerhouses in soups, stews, salads, burgers and baking. Not only are dried beans and legumes budget-friendly, they’re a great no fat, high protein option for vegetarians or those trying to limit their meat intake. Also, give oysters a try!
Another element to consider is Selenium, this is an antioxidant that works with vitamin E to keep you healthy. Add seafood (shrimp, crabmeat, mussels, oysters) to soups, pasta sauces and stir-fries, enjoy whole-grain cereal for breakfast or add some wheat germ to oatmeal and have a handful of Brazil nuts for an afternoon snack.
Rachel: Any other vitamin that can help prevent disease?
Lydia: Vitamin C helps your body absorb iron, and because it is an antioxidant, it also may help to prevent disease.
Try these delicious ideas:
- Add sliced strawberries and grapefruit segments to green salads
- Toss broccoli into homemade soups and stir fries
- Add red, yellow, orange and green peppers to pasta sauces, soups and stews
Lydia also provided this easy to follow list, which can be found below. Happy shopping and cooking!
Vitamin A: Sweet potato, pumpkin, carrots, spinach, butternut squash, cantaloupe, liver, soft goat cheese, milk, salmon, egg
Vitamin B6: Fortified cereals, beans, poultry, fish, and some vegetables and fruits, especially dark leafy greens, papayas, oranges, and cantaloupe
Vitamin B12: Fish, poultry, meat, eggs, dairy products, fortified breakfast cereals and enriched soy or rice milk, Red Star nutritional yeast
Vitamin C: Sweet peppers, broccoli, cauliflower, cabbage, snow peas, Brussels sprouts, kale, tomato, potato, strawberries, kiwi, oranges, papaya, guava, mango, pineapple, pink grapefruit
Vitamin D: Milk, fortified soy and rice beverages, fortified orange juice, fish like salmon and sardine, egg yolks, fortified yogurts (check the label)
Vitamin E: Nuts, seeds, avocado, vegetable oils, wheat germ, leafy greens, fish
Zinc: Lentils, fish, seafood, beef, wheat germ, pumpkin seeds, baked beans, cheese
Folate: Fruits and vegetables, whole grains, beans, breakfast cereals, and fortified grains and grain products
Selenium: Mushrooms, nuts, liver, fish eggs, whole grains, pasta, dairy foods