I always like a good deal.

The same is true when I shop around for nutrient rich food. I am a “foodie” and a label reader. When I look at labels, I assess the value by looking at two main things: the nutritional data and the ingredients. This works great for me. I feel good about what I’m putting into my body and how much I’m spending doing it.

Then there’s produce. NO LABELS!

So, in the last few years I’ve been on this kick (call it the “food geek” in me) where I look up the nutritional values of foods. Not only do I get the most bang out of these foods, but I also satisfy my natural curiosity to find out how each food affects my wellness and health. I was happy to discover that I am already eating a lot of some very nutrient rich foods with benefits like fighting cancer, preventing disease and slowing the aging process! These foods are also easily incorporated into any meal or meal plan, if you’re not already eating them! You too might be surprised at how easy healthy eating can be!

Today I’ll highlight some super produce items and next week I’ll add some additional non-produce super foods.

1. Avocados - This fruit is considered a “good” fat. Avocados provide heart healthy monounsaturated fat and are the number one fruit source of a substance that lowers total cholesterol. This amazing fruit also contains more fiber, vitamin E, folic acid and potassium than other fruits. AND it is a great source of lutein which protects your eyes from cataracts and age-related macular degneration.

2. Blueberries - Studies have shown that blueberries help to maintain your ability to produce dopamine, which is crucial for memory, coordination and feelings of well-being.

3. Cherries - Cherries are a source of perillyl alcohol which kills cancer cells. They also contain melatonin which is a hormone that helps to normalize sleep cycles.

4. Chicory - This vegetable has more vitamin A, which is crucial for a healthy immune system and protects your vision. Chicory root contains an anti-cancer carbohydrate known as inulin, which is a probiotic and improves digestive functions.

5. Kale - Right now this is my favorite leafy green. It contains plenty of lutein (see avocados) and is rich in cancer-fighting compounds. It also contains high quantities of beta carotene, vitamin C and fiber.

If you’re eating these foods, you’re good to go! I’m sure it’s a pleasant surprise to know just how much nutrients you’re enjoying already.
If you’re not, try something healthy and delicious by incorporating one or all of these into your daily diet.

Either way, it’s important to know what you’re putting into your body and how it affects (or hurts) your overall wellness.

Here are some tips to include the above in your diet:
1. Kale and/or chicory can be mixed nicely with your regular salad greens to add a little more texture, flavor and nutrients.
2. Top a salad or sandwich with some avocado chunks, or spread some on a piece of toast.
3. Add blueberries to cereal or oatmeal or a cup of yogurt.
4. Munch on a handful of cherries for a healthy snack.
5. Saute some kale in a little bit of olive oil and garlic and serve as your hot vegetable with dinner.

(PS - Olive Oil is also a great heart healthy monounsaturated fat with antioxidants!)

Happy Eating!!!
Susan