Red, White and Blue Super Foods
Are you getting in the patriotic mood? Here are some red, white and blue foods that are nutrient packed!
Red Bell Pepper NuVal Score: 96
Not only do red bell peppers add a pop of color to a meal, but they are also bursting with antioxidants vitamin A and vitamin C. In fact red bell peppers have twice the amount of vitamin C than oranges. Bell peppers are naturally fat free, sodium free and cholesterol free and low in calories. Bell peppers are delicious sautéed and added to tacos or dipped in a yogurt dip.
Tomatoes NuVal Score: 96
Tomatoes are packed with lycopene! Lycopene can help lower the risk of certain cancers like prostate, bladder and pancreas cancer. Did you know cooking tomatoes actually increases the concentration of lycopene? Cook diced tomatoes with a little minced garlic, oregano and basil to make your own tomato sauce!
Strawberries NuVal Score: 100
Have you ever noticed that strawberries have the shape of a heart? Strawberries can actually help protect your heart. Strawberries are a good source of fiber and vitamin C. Women who include strawberries in their daily diet are less likely to develop heart disease. Strawberries are among the top 20 highest antioxidant containing foods.
Watermelon NuVal Score: 94
Watermelons are one a nature’s candies! A juicy watermelon is packed full of vitamin A and vitamin C and is a perfect way to help keep you hydrated in the hot summer sun. Like tomatoes watermelons are a good source of lycopene. Did you know watermelon is also an excellent source of the amino acid citrulline? Citrulline is actually used in the body to make wound healing amino acid arginine.
Raspberries NuVal Score: 91
Raspberries are made up of small fruits called drupelets. Each drupelet has a seed making raspberries full of fiber. Not only are raspberries packed with fiber, but also an antioxidant powerhouse.
Egg White NuVal:28
Egg whites are packed with protein, but lack the cholesterol and saturated fat from the egg yolk. Protein is important for repairing muscles, your hair and your nails. Eating egg whites in the morning can help keep your satisfied up until lunchtime. If you want to substitute egg whites for eggs in a recipe simply use 2 egg whites for every egg.
Oatmeal plays a role in lowering your bad cholesterol (LDL) without lowering your good cholesterol (HDL). The soluble fiber in oatmeal reduces the absorption of cholesterol into the bloodstream. Oatmeal can also help control your blood sugar by slowing down digestion. Slowing down digestion will prevent your blood sugar from rising too quickly.
Mushrooms NuVal Score: 96
While mushrooms do not add much color to a meal they do add a punch of nutrients. Did you know mushrooms are the only source of vitamin D in the produce department? Vitamin D helps the body absorb calcium for strong bones. Mushrooms are also a good source of the B vitamins riboflavin, niacin and pantothenic acid. B vitamins help provide energy by breaking down protein, fats and carbohydrates.
Yogurt is an easy way to help get your daily calcium. Some yogurts can have up to 40 grams of sugar. When picking a yogurt avoid flavored yogurt and pick plain nonfat yogurts. Greek yogurt is packed with protein and can have a NuVal score of a 100 depending on the brand.
Garlic NuVal Score: 91
For thousands of years garlic has been used for both culinary and medical purposes., Today garlic has been linked to a lower risk of developing heart disease, protecting against certain cancer and boosting immunity,
Jicama NuVal Score: 98
Jicama is a good source of immune boosting vitamin C and cholesterol lowing fiber. Jicama is also classified as a non-starchy vegetable making it a perfect addition to any diabetic meal!
Blueberries NuVal Score: 100
Blueberries are low in fat and packed with fiber, phytonutrients and vitamin C. Blueberries, like cranberries, can inhibit bacteria from binding to the tissue of the bladder helping lower the risk of developing a urinary track infection. Blueberries can also slow down cognitive decline and memory loss.
Eggplant NuVal Score: 91
Eggplants are full of antioxidants. Eggplants get their purple pigment from a flavonoid called anthocyanin. Anthocyanin aids in the prevention of cancer, inflammation, heart disease, and helps protect your memory. If you’re planning a meatless meal and need to make it heartier add eggplant.
Plums NuVal Score: 99
The antioxidants in plum protect not only the heart, but also the brain. One plum could contain just as much antioxidants as a handful of blueberries. Plums are fat-free, low in calories and are a good source of vitamin C.