List of Top 5 Superfoods to Incorporate into Your Diet Today

Dr. Jatinder Mann of My Urgent Care, a leading non-hospital affiliated Urgent Care system of walk-in clinics in Northern Virginia, shares his top five super foods that can provide a health boost. Superfoods are used to describe foods with very high levels of nutritional content that can confer health benefits when consumed as part of a regular diet.

“At this time of year, people traditionally spring clean their home, an attitude that can reap great rewards if extended to the food we eat,” explains Dr. Jatinder Mann, founder of My Urgent Care. “Performing a spring cleaning, so to speak, of diets, when locally grown fruits and vegetables are plentiful, and incorporating superfoods can assist in renewed vigor and wellness.”

Dr. Mann’s top five superfoods for a healthy body that can be found in most grocery stores and all health food stores include:

1. Quinoa: Originating in South America, Quinoa (pronounced keen-wa), is a high-protein grain with a light and fluffy texture when cooked and can serve as an alternative to couscous or rice. It contains all nine of the essential amino acids and minerals such as iron and calcium. The high protein content in quinoa (12%-18%), comparable to many meats, makes it ideal for people on a vegetarian or vegan diet, who can find it hard to get the protein requirements in their diet. Regularly eating quinoa can boost kidney health and lower the risk of heart problems.

2. Berries: Blueberries have become very popular for their health benefits, but it’s not just blueberries- most popular berries pack a nutritional punch. Raspberries and strawberries contain ellagic acid that can protect against some types of cancers, while the dark color of blackberries and blueberries is a result of their anti-oxidant content. Berries also have the added advantage of having high levels of vitamin C.

3. Walnuts: Walnuts are a tasty source of the important Omega-3 fatty acids and monounsaturated fats. They are extremely helpful for improving cardiovascular health as they help to lower levels of bad cholesterol and improve blood flow. Walnuts are also great for those who suffer from hypertension. For those who don’t like walnuts, pecans and chestnuts have similar health benefits.

4. Tomatoes: The lycopene in tomatoes puts them squarely on the superfood list. Lycopene, found in tomatoes and tomato-based products such as ketchup and sauces, has tremendous anti-oxidant and cancer-preventing properties. Tomatoes are also great for prostrate health.

5. Raw Honey: In addition to being a delicious sweetener, raw honey has anti-bacterial, anti-viral and anti-fungal properties. Raw honey also contains small amounts of propolis, which is high in phytonutrients, with anti-tumor and cancer-preventing properties. A spoonful of honey can go a long way towards soothing and helping heal an upper respiratory infection.

Consult your physician before making any changes to diet or walk-in to the clinic at anytime for further advice or information.