Top 10 Superfoods for a Super Summer
It's the height of summer. What better way to get well, stay well, and live an energized life than to be nourished by Summer Superfoods – all of which pack a powerful punch when it comes to wellness.
In addition to their wealth of essential nutrients, these superfoods are filled with pharmacological agents (nutraceuticals) that are natural healing agents, mood enhancers, and energy and immune boosters.
Keep your natural “medicine” cabinet stocked with the right ingredients; put these Superfoods into your grocery cart – and body! Or better yet, enjoy them altogether in a Kvaroy Arctic Salmon Superfood Chopped Salad, pairing our nutritious and delicious pan seared salmon with a powerhouse summer salad of toasted couscous, sweet summer corn and blueberries, spinach and fresh herbs, avocado, and pumpkin seeds.
Enjoy these Superfoods and all they have to offer your mind, body, and spirit!
1. Salmon
This fruit of the sea tops our Superfood list! It’s a healthy powerhouse high in protein, Vitamin D, and healthy EPA and DHA omega-3 oils that are shown to boost immunity, decrease risk of coronary disease, stabilize blood sugars and mood, and increase brain power. Seafood's omega-3's reduce chronic inflammation and degeneration, LDL cholesterol, and triglycerides, while raising HDL cholesterol. Kvarøy Arctic salmon has the highest omega-3’s of any farm raised salmon, and is reared sustainably without antibiotics. And it’s the only farmed salmon to have received the American Heart Association Heart Check certification – a most delicious and nutritious superfood!
2. Blueberries
Containing some of the highest concentrations of potent anti-aging ingredients such as anthocyanin, blueberries are power packed with antioxidants. These, along with other purple hued beauties (such as beets, grapes, blackberries, radicchio, and red cabbage), work to reduce DNA damage, prevent aging, control cholesterol levels, fight cancer, and protect the brain.
3. Spinach and Dark Leafy Greens
This healthy green has an extremely high nutritional value and is rich in vitamins, antioxidants, and minerals that work to support bone and eye health, as well as cool inflammation and fight oxidative stress. They are a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium, and potassium.
4. Whole Grains (such as pearl couscous)
Fat and cholesterol free, low in sodium, yet high in vitamin E, potassium, selenium, protein and fiber, Israeli couscous has a low glycemic index. It’s energizing and filling – with immune boosting and cardio-protective benefits.
5. Pumpkin Seeds and Nuts
Seeds contains healthful mono-unsaturated fats and alpha-linolenic acid (the plant version of omega-3's found in fish oils), as well as phytosterols, Vitamin E, zinc, and selenium. They work to protect against cancers – and are shown to improve prostate and bladder health.
6. Avocados
This darling of the produce aisle and the ever popular toast, offers nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy). Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you fiber, vitamins C and E, plus natural plant chemicals that may help prevent cancer.
7. Corn
Because of its high fiber content, corn aids with digestion and contributes to a healthy microbiome. It’s also packed with valuable B vitamins, and essential minerals such as zinc, magnesium, copper, iron, and manganese. Corn is also a good source of the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health.
8. Yogurt
A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria. Look for yogurts that have “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus.
9. Olive Oil
Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease. Use in place of butter in pasta or rice dishes. Drizzle over vegetables, use as a dressing, or for sautéing.
10. Tomatoes
The markets are filled with stunning tomatoes at this time of year. They are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer. Use tomatoes at room temperature, sprinkled lightly with salt or lemon juice. Add them to salads or as a tomato sauce over your pasta. Lycopene becomes more available for your body to use when tomatoes are prepared and heated in olive oil!
Eat Well, Live Well – and enjoy the best of a super summer!
