2 Super Foods That Everybody Should Eat

We look at two super foods that you should know about if you want to get healthier and further your physical goals.

Two Great Foods for Your Health

1. Greek Yogurt

Greatist.com lists Greek yogurt at the top of its best super foods list. It is also called yogurt cheese or strained yogurt. Greek yogurt is regular yogurt that has been strained to remove the whey content. This makes it thicker than normal yogurt. Its taste is tangier and less sweet. Non-fat and low-fat forms of this food are low in calories (for people who want to lose weight). The full-fat and full cream versions are higher in calories, ideal for people wanting to bulk up or add weight to their frames.

Even though it is strained to eliminate water, whey, sugar and lactose; it can have up to double the amount of protein as regular yogurt. Double the protein for up to half the sugar! This makes it a great choice for vegetarians who need to get their protein from sources other than meat. The higher protein content will also keep you fuller for longer. Since there is less lactose, it is gentler on the digestive systems of people who struggle to digest lactose. The sodium content is also halved, compared to normal, unflavored yogurt. The straining process does lose some of the calcium content, though. It is still a good source of calcium. It is full of probiotics, improving digestion. It is a great source of vitamins and minerals, which assists the immune system along with other bodily functions because of this.

Nutrients in Greek yogurt

The USDA lists the following nutrients in 100 grams (3.5 ounces) of plain, non-fat Greek yogurt:

• 59 calories
• 10.19 grams of protein
• 0.39 grams of fat
• 5 milligrams of cholesterol
• 3.6 grams of carbohydrates
• 3.24 grams of sugar
• 110 milligrams of calcium
• 0.07 milligrams of iron
• 11 milligrams of magnesium
• 135 milligrams of phosphorus
• 141 milligrams of potassium
• 36 milligrams of sodium
• 0.52 milligrams of zinc

See why your body needs these minerals here and here (other sources to these minerals included).

• 0.023 milligrams if riboflavin (vitamin B-2)
• 0.278 milligrams of niacin (vitamin B-3)
• 0.063 milligrams of vitamin B-6
• 7 µg of folate
• 0.75 µg of vitamin B-12
• 1 µg of vitamin A (4 IU)
• 0.01 milligrams of vitamin E

2. Blueberries

Blueberries are packed with phytonutrients (chemicals from plants) that combat ageing and cancer by eliminating free radicals. They are also powerful sources of anti-oxidants that protect you from cancer (again) and brain disease. Some studies show that Blueberries actually make you smarter. They are a good source of flavonoids, which kill off free radicals and decrease inflammation. They are linked to lower levels of obesity, heart disease and diabetes. They will make your hair healthier and will help to increase your natural energy levels. Additionally, they maintain bone strength and lower blood pressure. Their fiber content assists digestion and toxin elimination, which is why we need to eat enough fruit and vegetables. The vitamin C content boosts your immune system, improves recovery from exercise, makes your skin healthier and keeps you around for longer. They are also a tasty way to satisfy your sugar cravings in a way that makes you healthier. 

Nutrients on Blueberries

Nutrients in 100 grams of raw blueberries, according to the USDA:

• 57 calories
• 0.74 grams of protein
• 0.33 grams of fat
• 14.49 grams of carbohydrates
• 2.4 grams of fiber
• 9.96 grams of sugar
• 6 milligrams of calcium
• 0.28 milligrams of iron
• 6 milligrams of magnesium
• 12 milligrams of phosphorus
• 77 milligrams of potassium
• 1 milligram of sodium
• 0.16 milligrams of zinc
• 9.7 milligrams of vitamin C
• 0.037 milligrams of thiamine (vitamin B-1)
• 0.041 milligrams of riboflavin (vitamin B-2)
• 0.418 milligrams of niacin (vitamin B-3)
• 0.052 milligrams of vitamin B-6
• 6 µg of folate
• 3 µg (54 IU) of vitamin A
• 0.57 milligrams of vitamin E
• 19.3 µg of vitamin K

A serving of Greek yogurt and a handful of blueberries every day will go a long way in keeping your body healthy and strong. The key to good health is eating a variety of different foods. This allows your body to find all the different nutrients that it needs from all the sources that it was naturally supposed to eat from. Protein from Greek yogurt, for example, will provide your body with probiotics and vitamins that typical protein sources don't have. In the same way, blueberries have some powerful antioxidants and chemicals that other plants don't. STAY STRONG!

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