The Med MD site is a resource for many healthy tips. Just remember that everything found online is not always reliable, but this site seems very well researched. Knowing this, I wanted to continue to talk about “super foods” this week.

Quinoa: I bet most people do not know about this food. Quinoa is one of the best whole grains one can eat. It is high in protein, fiber and a naturally good source of iron. It helps to reduce heart disease and diabetes. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with other vegetables, nuts or lean protein for a whole-grain medley. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice and millet.

Salmon: To keep you body healthy and the brain well fed, one needs Omega-3 fatty acid. Omega-3 is also important for good heart health. It is low in calories and high in protein. The best way to cook salmon is to grill or broil the cut of meal. It requires little seasoning for most people’s taste.

Broccoli: This vegetable is super high in vitamins A, C, K and is loaded with fiber. People taking medications with restrictions of Vitamin K (the vitamin that aids the body in blood clotting) need to ask their doctor how much broccoli they need to eat.

Sweet Potatoes: What a wonderful “super food” for the body. It is loaded with Vitamin A, C, calcium and potassium. Sweet Potato is excellent for the nervous system as well as the heart. One thing one needs to consider is what can be added to the sweet potato that can make it unhealthy—butter, marshmallows or sweet crumb toppings. Sweet potato can reduce high blood pressure and even bone loss. There are more dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.

Berries: These small tasty treats have an incredible amount of nutritional goods into a small package. They are loaded with antioxidants, which we have learned help our bodies combat bad free radicals that cause our cells to react in a negative formation in our bodies. Berries have “phytonutrients,” low in calories, high in water and fiber that help control blood sugar and keep you full longer. Their flavors satisfy sweet cravings for a fraction of the calories in baked goods. Blueberries and cranberries are two to the best sources of antioxidants and are widely available with a reasonable cost most of the year.

I am glad I am in your corner to help you learn more about nutrition for your good health. Stay healthy until next time.