What super foods are the best for you?

You know to eat your fruits and veggies but which super foods are the best foods out there?

Here's a test of your good food IQ.

They're all healthy, but some super foods are more super than others.

First up: which is better for weight loss: blueberries or raspberries?

Raspberries actually contain fewer calories and more fiber. One cup gets you 30-percent of your daily fiber.

"For every gram of fiber we consume, we eliminate seven calories from our diet," Lori Solem, a Mayo Clinic clinical dietician, explained.

If you consume 30 grams a day, you can offset more than 200 calories. That could be up to a 30 pound weight loss in a year.

Next: which veggie is better for fighting breast cancer: broccoli or brussel sprouts?

It's brussel sprouts.

You may not like the taste, but they contain more glucosinolates - compounds that can inhibit cancer cell growth - and you can eat them raw.

Next: which food is better for your mood: sunflower or pumpkin seeds?

Pumpkin seeds can boost levels of serotonin and ward off depression.

Lastly: which colored vegetables are the best?

All of them! You should fill half of your plate with fruits or vegetables of all colors.

"Most of the antioxidants and beneficial things in fruits and veggies are in their color pigment,” Solem said. “And they actually have a synergistic effect, where they actually work better in conjunction."

So load up on these super, super foods for a healthier you.

Here's one more startling fact... While experts recommend that we get between 25-38 grams of fiber daily, most Americans consume less than 10 grams.
REPORT #2131

BACKGROUND: Staying healthy is very important if we want to live long and happy lives. Eating the right foods can help with weight loss, lower cholesterol, prevent disease and just make you feel better all around. A super food is able to do all of these. They are all low in calories but packed full of nutrients. Super foods are easy to purchase because they are available in the grocery store. Eating a variety of these foods can drastically help your body. Super foods are all real and unprocessed foods found in nature. Here are some top super foods to add to your diet:
* Beans
* Blueberries
* Oats
* Oranges
* Pumpkin
* Salmon
* Soy
* Spinach
* Tea (black or green)
* Tomatoes
* Turkey
* Walnuts
* Yogurt
(Source: http://www.webmd.com/diet/features/superfoods-everyone-needs)

NUTRIENTS WE NEED: There are a few nutrients that are sometimes overlooked that our bodies desperately need and they can make a huge difference in our overall health. Vitamin B12 is very important to your metabolism. It helps in the making of red blood cells and keeping the central nervous system healthy. It can keep you from feeling tired or weak by preventing a certain type of anemia. Omega 3 isn't produced by the body and must be received from food. Omega 3 helps with brain and memory function, and also helps with the immune system. Most adults aren't receiving enough fiber and fiber is needed to help to attain a healthy weight, lower cholesterol, control blood sugar, and normalize bowel movements.

(Sources: http://www.mindbodygreen.com/0-13156/3-essential-nutrients-we-all-need-but-most-of-us-dont-get-enough-of.html, http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983)

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