10 Super foods!

Kristin Koch
Mclatchy-Tribune News Service.

Eggs
Whether you like them fried, scrambled, hard-boiled or served as an omelet, eggs are the gold standard for protein. They also happen to be a great source of folate, iron and choline.



Sweet Potatoes
What it's got: Sweet potatoes are full of nutritious fiber, vitamin B6, potassium, vitamin C and iron, as well as copper and beta-carotene.
Sure, other foods offer many of the same nutrients, but we're singling out sweet potatoes for their beta-carotene - an antioxidant that your body converts to vitamin A. And as you may know, vitamin A plays an important role for eyes, bones and skin. Sweet potatoes are also a great way to meet your iron quota. Not only do these orange spuds contain iron, but they also have copper - a mineral that helps your body absorb iron. So swap in sweet potatoes for your usual sides; they're great mashed, baked or as French fries!!

Nuts
What they've got: This crunchy (and convenient) snack is full of healthy fats, protein, fiber and a variety of vitamins and minerals.
A quarter cup of almonds contains 98 milligrams of magnesium, so keep a stash in your purse for a convenient power snack on the go.
Cravings control: If you feel like a bottomless pit, try noshing on shelled pistachios. They take longer to eat, giving your body more time to register that it's full.

Beans and Lentils

If you're not a big meat eater, beans and lentils are great sources of protein and iron, as well as folate, fiber and calcium. And beans are also bursting with zinc.
Beans boast a bunch of minerals found in animal products, so they're a great option for vegetarian and vegans. Beans are also rich in zinc.
Beans bother your stomach? Other great sources of zinc include meat, chicken, milk, fortified cereals, cashews, peas, crab and oysters.

Lean Meat
What it's got: Protein, iron and B vitamins.
It's good for muscle, skin, nails, hormones, organs etc.


Orange Juice
Down a glass in the morning to fill up on folate, potassium and, of course, vitamin C.
It's really annoying that I'm allergic to oranges (all citrus fruits). I might eat a tiny bit of a citrus fruit maximum ones a year, to see if I'm still allergic (I'm still hopeing that I'll grow out of my allergy). But for everyone else I say, enjoy! It tastes so good, right??

The potassium in oranges is important for keeping your muscle function, metabolism and overall health in check.
You can also get your vitamin C from broccoli, tomatoes, strawberries, red peppers and a variety of citrus fruits, including mangoes, which are packed with more than 20 different vitamins and minerals.


Yogurt
Plain yogurt actually contains more calcium than milk.
Plus, it's got essential bone-building nutrients, including protein, B vitamins and zinc.
Calcium is essential for keeping your bones and teeth healthy.

Oatmeal
Oats are filled with fiber, protein and vitamin B6.
Start your morning off right with a nice big bowl of oatmeal. Whole grains are great for keeping your energy levels up.

Leafy Greens
Leafy greans are full of antioxidants and nutrients, dark-green veggies - including spinach, asparagus, broccoli and kale - should really be on everyone's plates.
In addition they also have calcium, potassium, fiber and folate and vitamin A.

Salmon
This oily fish is an excellent source of omega-3 fatty acids and protein.
Worried about seafood? Salmon's low in mercury :)