The New Generation of Super Foods

February 22, 2010 6:38 pm

Everyone knows it's important to eat healthy foods, and by now most people have found favorite standbys to get their daily vitamin fixes. But recent studies show that eating only a limited selection of foods can actually deprive your body of certain essential nutrients, not to mention make for a weary menu. So give your body and your taste buds a flavorful boost with seven simple swaps:

1. Like this? Honey → Try this: Agave nectar

These days, most of us passing on the Sweet'n Low and opting for natural sweeteners. Sure, honey contains beneficial antioxidants that fight free radicals, but agave nectar is also an all-natural, vegan sweetener with a low glycemic index so it won't cause your blood sugar to spike when you eat it. Additionally, the neutral flavor of agave allows for a range of uses. Tip: Use agave nectar to sweeten coffee, tea or even cocktails.

2. Like this? Almonds → Try this: Walnuts

Although almonds do make for a nutritious snack on-the-go, walnuts often go neglected. An equally good source of protein and vitamin E, walnuts also have significantly higher levels of omega-3 fatty acids as compared to other nuts, while they also help lower levels of LDL cholesterol (the bad kind). Technique: Toast walnuts for 5 minutes in a hot skillet to bring out their flavor. Asian Walnut Chicken makes for a healthy and nutritious meal to add to your repertoire.

3. Like this? Spinach → Try this: Swiss Chard

Like spinach, this green leafy veggie is the storehouse for beneficial phytonutrients that have disease prevention properties. However, it is one of the leading sources of vitamin K, which promotes bone formation and also limits neuronal damage in the brain. Minestrone is a tasty way to get your fix.

4. Like this? Tomato → Try this: Persimmon

The sweet counterpart to the tomato, persimmons are not only high in fiber but also excellent sources of vitamin A. The tannins in these tangy fruits also contain compounds that are shown to have anti-cancer properties and also protect against oxidative damage associated with aging. Technique: mix them into your favorite fruit salad or purée the flesh to make a fruity sauce.

5. Like this? Olive Oil → Try this: Canola Oil

Most people know that olive oil is a "good fat" with multiple health benefits, however they often overlook other oils. Not only is it cheaper than olive oil, but canola oil also contains the heart-healthy omega-3 fat, alpha-linolenic acid, which is deficient in most people's diets. Trick: Canola oil has a more neutral flavor than olive oil so it makes for a great all-purpose cooking oil.

6. Like this? Pears → Try this: Quince

When it comes to winter fruits, pears usually rule. Even though quince may be the ugly duckling with its hard, knobby surface, it is rich in dietary fiber, contains anti-viral properties and contains potassium that can help lower blood pressure. Technique: Quince fruit is too hard and astringent to eat raw, so make a jam our of it or use it as a substitute for apples or pears in your favorite baked dessert.

7. Like this? Brown Rice → Try this: Quinoa

Brown rice is great, but it can definitely get bland quickly. Quinoa contains all 9 essential amino acids required for muscle growth, making it a complete protein. Compared to other grains, quinoa is higher in calcium, phosphorus and iron, giving it additional health benefits. Technique: Substitute quinoa for brown rice or couscous to add a punch of protein to your meal.