• 1. Yogurt
Especially white yogurt or low-fat free, contains more calcium than other dairy products and also packed with other nutrients such as calcium and potassium. Yogurt can also be mixed with fresh fruit such as bananas or strawberries that sugar and calorie content is not too high. Choose white yogurt fortified with vitamin D for strong bones. For people who can not stand to drink milk can eat yogurt instead. Skim milk (non-fat) is also a super food that contains only 83 calories secangkirnya. No other foods that have a complete and balanced nutrition as products made from milk.
• 2. Eggs
Eggs included in the list of super foods because they contain a lot of protein, highly nutritious and economical. A nutritionist Elizabeth Ward said if we eat eggs for breakfast, we should eat less calories just next to lose weight and cholesterol levels will not increase. Eggs contain 12 vitamins and minerals, including choline good for brain development and memory. Eggs can be processed into a variety of dishes or simply boiled for snacks.
• 3. Nuts
Lately nuts criticized because it has a high fat content. However, protein, fiber and healthy fats for heart made of nuts including super food. According to experts, it is important portions when eating nuts. These foods lower cholesterol and weight and make the salad, bread and cakes with a distinctive texture and taste. Nuts such as almonds, pistachios, walnuts, and peanuts week also delicious eaten alone.
• 4. Kiwi
Kiwi is a food that is loaded with nutrients. One kiwi large enough to meet your requirement of vitamin C a day. Because it is rich in fiber, potassium and vitamins A and E, the kiwi is a super fruit. Kiwi can be mild laxatives if constipation because it contains fiber.
• 5. Quinoa (pronounced kinwa)
Shaped like bulgur and a grain that has existed since ancient times but the new popular lately. This is the healthiest grains exist, its high protein content (8 grams) and fiber (5 grams) in one cup of quinoa that has been cooked. Quinoa contains iron, zinc, selenium and vitamin E in order to reduce weight and reduce the chances of developing heart disease and diabetes. Can be eaten alone or used as a substitute for rice and eaten with side dishes.
• 6. Beans
Actually, not just red beans, but black beans, white beans, peas, soybeans and green beans, all efficacious for heart health. Nuts contain many types of fiber to make satiety and helps cleanse the digestive tract. Nuts are a source of protein, carbohydrates, magnesium, potassium and omega 3. Beans can replace meat, can also be cooked to mush, salads and soups.
• 7. Salmon
Salmon contains a lot of Omega 3 fatty acids which is very good for the heart. The American Heart Association recommends eating salmon twice a week. Salmon is low in saturated fat and calories (200 grams in 3 ounces of salmon), loaded with protein and iron. If do not like tuna or salmon eat other marine fish.
• 8. Broccoli
Broccoli is a vegetable that is rich in vitamins A, C and K, which strengthens bones, it also contains a lot of fiber so that the filling and helps reduce weight. There are people who think that vitamin A is only applicable for vegetables that are red and yellow, in fact broccoli loaded with vitamin A.
• 9. Sweet red
Red potato is a family of red orange vegetables rich in vitamin A and potassium. Therefore, red potatoes good for preventing high blood and bone loss. Other vegetables such as this is the pumpkin, carrots, and peppers.
• 10. Berries
This small-sized fruit contains a lot of antioxidants and substances that maintain immunity, low in calories and contain a lot of water and fiber to prevent the increase in blood sugar and help control appetite.
