Super Foods

                    Blueberries -

• Full of antioxidants, Phyto-Flavinoids, Potassium, and Vitamin C  
• Anti-inflammatory to prevent chronic diseases
• Lowers risk of heart disease and cancer
• Darker color = more antioxidants
• Eat by the handful or add to yogurt, muffins, pancakes, oatmeal, cereal

                          Broccoli -

• High in Vitamins A, C,  K, and E
• Good source of Fiber, Magnesium, Potassium
• Serve with melted cheese, in a casserole, inside an omelet, or pureed and hidden in mac 'n' cheese

                                 Yogurt -         

• Full of probiotics
• Reduce risk and occurance of food allergies, asthma, eczema, childhood respiratory infections
• Helps intestinal disorders and digestion
• Reduced risk and occurance of vaginal, urinary tract, and bladder infections
• Excellent source of Calcium, Vitamin D, Protein
  
• Choose organic with no additives and low sugar
• Use in recipes for healthier alternatives - see stoneyfield.com

                                 Kefir -

• Fermented milk drink similar to yogurt
• Complex mixture of yeasts and beneficial bacterias
• Boosts the immune system
• Aids in lactose digestion
• Anti-inflammatory
• High in Calcium, Vitamin D, Protein

                             Oats -

• High in Fiber, Protein, Iron, Magnesium, Maganese
• Low in Cholesterol
• Low in Saturated Fat
• Low in Sodium
• Versatile grain for cooking

                            Pumpkin -

• Very good source of Vitamin A
• Low in Cholesterol and Saturated Fat
• Vitamin C, Fiber, Riboflavin, Potassium, Vitamin B6, Folate
• Not just for Halloween!  See recipes for ideas
   

                                                                        Spinach -

• Rich in Vitamin A and Vitamin C
• High in Fiber, Zinc, Niacin, Copper, Potassium
• Good source of Iron and Vitamin E
• Eat in place of lettuce in salads
• Sneak pureed spinach into foods for a nutritional boost

                      Tomatoes -

• Good source of Vitamins E, C, B6, K and A
• Folate, Magnesium, Potassium, Maganese
• High in Dietary Fiber
• Make into sauce, soup, salsa, or eat raw

                         Beans -

• Great source of complex carbohydrates
• High in Fiber and Protein
• Low Glycemic Index for diabetes prevention
• Combine with whole grains such as oats or barley to form a complete protein

                           Nuts and Seeds -

• Excellent source of healthy fats, Protein, and Vitamin E
• Decreases risk of heart disease, diabetes, and cancer
• Calcium, BVitamins, Folate, Magnesium, Potassium
• Thin brown coating contains high levels of antioxidant polyphenols 

                           Allium Family -

• Includes Onions, Garlic, Chives, Leeks, Shallots, Scallions
• Flavanoids which help eliminate toxins and carcinogens from the body
• Lowers cholesterol and blood pressure
• Stimulates the immune system

                                                                                   Barley -

• Insoluble Fiber for healthy digestion
• Soluble Fiber to help metabolize fats, cholesterol and carbs
• Good source of Selenium, Niacin, Vitamin E, Phytochemicals
• Stabalizes blood sugar levels
• Hulled Barley with Bran is best
  

                            Peppers -

• Capsaicinoids which provide anti-inflammatory, analgesic, anti-cancer, and heart-healthy
• High in Vitamin C
• May help with headaches, arthritis, sinusitis, congestion, gastric disorders

                                                                                       Sprouts -

• Grow from seeds of grains, legumes, vegetables, buckwheat
• Great source of Protein and Vitamin C
• Eat only sprouts made from seeds made to eat, not for planting

                                                                                       Buckwheat -

• Actually a seed, not a grain
• Gluten-free, low glycemic index
• High in Protein and Essential Amino Acids
• Helps lower cholesterol, reduces hypertension, and stabalizes blood sugar
• Cook as cereal, pasta, etc.

                                                                                    Fish -

• Fatty, cold-water, wild-caught salmon, herring, sardines, mackerel
• Excellent source of Omega-3's
• Lower risk of heart disease
• Ease arthritis symptoms
• Helps brain functions such as memory and mood
• Caution - check where fish was caught and levels of mercury, etc.