7 ‘super foods’ you ought to be eating

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While they may not wear a cape and dash into a phone booth to change into their costumes, there are a number of foods that are worthy of being called “super” for the health benefits they deliver. Eating these “super foods” regularly can help you get a variety of nutritional benefits, and some will help with your weight loss efforts.

Meet seven Super Foods:

Low fat or fat-free plain yogurt is high in calcium and contains other necessary great package of other nutrients like protein (12 grams) and potassium. An 8-ounce container of plain low-fat yogurt has 143 calories, only 3.5 grams of fat and just 14 milligrams of cholesterol.

Eggs are nutritious, versatile and economical. One large egg has just 74 calories, 4.9 grams of fat and 6.3 grams of protein. They also are loaded with 12 vitamins and minerals.

Berries – all sorts – are loaded with antioxidants, are low in calories, and high in water and fiber to help control blood sugar and keep you full longer. Blueberries are among the best source of antioxidants and are great when paired with another super food, yogurt. One cup of blueberries has 83 calories, .5 grams of fat and 1 gram of protein.

Nuts contain protein, heart-healthy fats, are high in fiber and contain antioxidants. Just don’t overdo. For example, one ounce of cashews contains 157 calories, 12.4 grams of fat and 5.17 grams of protein. And, go for the unsalted ones.

provide plenty fiber, and are a good low-fat source of protein, carbohydrates, magnesium, and potassium. Edamame — a.k.a.whole soybeans — contain heart-healthy omega-3 fatty acids. The U.S. Dietary Guidelines recommend 3 cups of beans per week. I cup of edamame contains just 76 calories, 4.2 grams of fat and delivers 7.96 grams of protein.

Salmon is an ideal source of omega-3 fatty acid, which has been shown to be essential for heart health. The American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces), has lots of protein, is a good source of iron, and is very low in saturated fat. Not a fan of salmon, try tuna or sardines.

Kiwis may look weird, but they truly are super for you. One large kiwi supplies your daily requirement for vitamin C. Kiwis also contain potassium, fiber, A and vitamin E. They have just 46 calories, .4 grams of fat and .9 grams of protein. Plus, they taste great.

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Remember, even super food have their limits. Keep portion control in mind if your trying to lose weight, and be mindful of what you eat with these super foods.

Super Food: Salmon

Super Food: Berries

Super Food: Beans

Super Food: Eggs

Super Food: Nuts

Super Food: Kiwi

Super Food: Low-Fat Yogurt