Easy to Add Everyday Superfoods

Green Veggie Smoothies

Antioxidant superfoods are getting a lot of attention in the media.  There are a lot of exotic fruits and vegetables being touted for their nutritional benefits.  However, everyday fruits and vegetables offer their own antioxidant benefits, it is all about knowing which ones offer what benefits, and the supermarket or local farmer's market can offer the same nutritional benefits, with common foods, at a fraction of the cost.

Beta-carotene, vitamin C, and vitamin E are the three biggest antioxidant heavy hitters. Zinc and Selenium are major antioxidants as well.  These nutrients provide a metabolic and immune system boost that is worth pursuing in a daily diet.  They work versus everyday biological threats and even cancers.  Colorful fruits and vegetables offer the highest levels of them, particularly the purple, red, blue, orange, and yellow varieties. 

Beta-carotene is available in many orange fruits and vegetables, including carrots, apricots, mangoes, tomatoes, sweet potatoes, tangerines, peaches, and nectarines.  It is also found in other fruits and vegetables including beets, kale, broccoli, pumpkin, watermelon, and pink grapefruit. 

Vitamin E is available in boiled broccoli and spinach, sunflower seeds, papaya, pumpkin, nuts, avocado, Swiss chard, green, and red peppers.

Vitamin C is available in many fruits and vegetables.  The top 3 vitamin C containing foods are peppers, guavas, and dark leafy green vegetables such as kale.  Citrus fruits, kiwi fruit, and broccoli are in the top 10 vitamin C foods.

Selenium is present in brazil nuts, tuna, beef, poultry, and some fortified grain products.  Selenium is also present in oysters, clams, liver, and kidney.

Zinc is found in seafood, red meat, beans, whole grains, and dairy products.  It is added to some cereals as well. 

It is better to get these vitamins and minerals from dietary sources, but taking supplements is better than getting none of them.


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