13 May 2006


It's great to see that 9 out of 10 of the Superfoods mentioned in the Daily Press article below are suitable for Vegans. The Yogurt mentioned can be replaced by Soy Yogurt.


You already know that fruits, vegetables and low-fat dairy products are good for you. But dietitians say most people don't know the best foods within those groups - the so-called "superfoods" that are loaded with vitamins, minerals and fiber to help ward off diseases.

Here are 10 all-stars recommended by Lauren Giddings, a dietitian and director of nutrition services at Riverside Walter Reed Hospital in Gloucester:

» Blueberries (high in antioxidants, fiber, folic acid and vitamins C and E). Try adding frozen berries - just as healthy as fresh ones - to yogurt, pancakes or cereal, or eat them straight out of the bag.

» Sweet potatoes (antioxidants, vitamin C, potassium and fiber). Microwave and season with cinnamon for a quick meal.

» Broccoli (antioxidants, vitamin C and folic acid). Add chopped broccoli to pasta sauces and casseroles.

» Yogurt (calcium and "good" bacteria). Buy nonfat plain yogurt and add fresh fruit and nuts.

» Cantaloupe (vitamin A and C). Eat a quarter of a melon for a snack or dessert.

» Beans (low fat and rich in protein, iron, folic acid and fiber). Choose garbanzo, pinto, black, navy, kidney or lentils.

» Spinach (antioxidants, vitamin C, calcium and fiber). Toss a spinach salad with red onions and mandarin oranges.

» Oranges (rich in vitamin C, folic acid and fiber). Aim for one orange or a half-cup of orange juice daily.

» Oatmeal (a good source of whole grains, plus no added sugar or fat). Add raisins, dried cranberries or blueberries and a little honey and cinnamon for sweetness.

» Soy (a good protein source that seems to lower heart disease and cancer risk). If you're not ready for tofu, try switching to soymilk with a bowl of cereal.

- By Alison Freehling Daily Press May 10th


Rosemary said...

Antioxidants are very important to DH and to me, because he had colon cancer, and I have Parkinson's. We try to eat lots of the foods on your list. We have raw spinach with every lunch we eat at home, and I add blueberries to every breakfast cereal. Lately we have not been able to buy fresh blueberries, due to the cost. I have been draining the syrup off of canned ones, and using those. Am I still getting the antioxidants?

Jackie said...

Blueberries are also expensive, if even available here, so I usually drink mixed berry juice containing blueberries to get antioxidants that way. Far cheaper and good if you get the 100% berry juice variety.