Super Foods for the New Year

Eat healthfully and reap the benefits of good health.

By FamilyTime


Everyone wants to eat better, feel healthier, and avoid getting sick. The good news is that there are no end to the "experts" online, on TV, and in print who claim they and they alone hold the key to good health. The bad news is that it's tricky to decide who to trust.

To help you navigate these sometimes murky waters, we've selected a lucky seven of foods that really, truly are good for you. All are easy to find in a supermarket. All were chosen from lists recently compiled by reliable nutritionists.

Beets: Happily many of us love beets and they are really, really good for us. Beets are rich sources of folants and antioxidants. Raw is the best way to eat them (you can grate them and add to salads) but cooked beets are beneficial, too.

Blueberries: We all know that blueberries are a super food that help our memory and are full of good nutrients. The good news is that frozen blueberries are just about as good for you as fresh — and are available all year around.

Cabbage: Eat coleslaw whenever you can, as cabbage contains all sort of nutrients and cancer-fighting enzymes.

Dark, leafy greens: All dark, leafy greens are good for you and totally delicious when sautéed in a little olive oil and allowed to wilt in the pan. Swiss chard, especially, is high in carotenoids, which are good for your eyes.

Pomegranate juice: Everyone is downing this power drink these days, which is a good thing as it is full of antioxidants and evidently lowers blood pressure as well.

Prunes: Although plum growers prefer the term “dried plums,” a prune is a prune — and full of good-for-you antioxidants. They are great in chicken and pork dishes.

Pumpkin and pumpkin seeds: Pumpkin is not just for Thanksgiving. Stock up on canned pumpkin and enjoy healthful dishes all year long. Pumpkin is low in calories and high in fiber and vitamin A. The unsweetened canned variety is just as good as the pumpkin meat you cut from a fresh squash.

Pumpkin seeds are especially healthful, being packed with highly beneficial magnesium. They are delicious toasted and lightly salted, tossed in salads or munched as snacks.

Sardines: These little fish in a can are rich in omega-3 fatty acids and calcium — and don't worry; they rarely contain mercury. They have good doses of iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. Whew! How could you go wrong?

Many folks say they don’t like sardines, but once they try them, develop a taste for them. Try sardine sandwiches made with good mustard and dark bread. Scrumptious!

Eat well, eat sensibly, and be happy!