Power Foods Boost Nutrition  

Foods that deliver more nutrition per calorie and contain vitamins and different types of nutrients are called Power Foods.

1. Green Leafy Vegetables – Collard greens, chard, bok choy, kale, spinach, dark lettuce and seaweeds are green leafy vegetables that are rich sources of beta-carotene, B-Complex vitamins, and folic acid and antioxidant carotenoid.
2. Cruciferous vegetables – They are rich sources of dietary fiber, complex carbohydrates, beta-carotene and B-Complex vitamins.
   
   
   
   Example cabbage, cauliflower and broccoli.
3. Orange Vegetables – They are loaded with antioxidants, beta-carotene, Vitamin C and E and include carrot, cantaloupe, butternut squash, pumpkins and sweet potatoes.
4. Tomatoes – They are made up of Vitamin C, antioxidant and amino acid.
5. Beans and Lentils – They are high fiber and are excellent sources of protein, and are rich in folic acid, Vitamin B6, iron, potassium and zinc.
6. Berries and Grapes – Blueberries are packed with fiber and antioxidants. They contain beta-carotene and flavonoids (phyto-nutrient).
   
   
   
   Strawberries and raspberries are packed with Vitamin C, antioxidants and carotenoids. Cranberries contain Vitamin C and antioxidants.
   
   
   
   Purple grapes contain Vitamin C, potassium and a flavonoid.
7. Citrus Fruits – They are high in Vitamin C, potassium and folic acid and contain antioxidants. Example lemon, oranges, grapefruit and tangerine.
8. Nuts and Seeds – Nuts are excellent sources of folic acid, Vitamin D, magnesium and copper. Example walnuts and almonds are rich in mono-saturated fats and are good sources of fiber and protein. Seeds are abundant sources of protein, iron, Vitamin E and phosphorus. Sunflower, pumpkin and flaxseeds are good sources of phyto-estrogen and contain antioxidant properties.
9. Omega-3 Fatty Acids – Seafood in particular are good sources of omega-3 fatty acids, protein and nutrients. Example tuna, salmon and trout.
   
   
   
   Flax seeds also contain omega-3.
10. Mono-saturated Fats – Heart healthy mono-saturated fats are found in canola, olives, olive oil, peanut oil and nuts and avocados.
11. Whole-grain – Whole-grain breads and cereals that contain bran are good sources of fiber, B-vitamins and minerals like iron, zinc and magnesium.