Holiday Super Foods

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Let’s take a look at some of your favorite holiday comfort foods and why they’re super foods. My list of super foods includes cranberries, pumpkin, sweet potatoes, baked apples, and pecans.

What makes cranberries a super fruit? The United States Department of Agriculture or USDA has a list of common foods and their antioxidant rating. Cranberries have a high ranking in what is called Total Antioxidant Capacity or TAC. They also contain procyanidin, a naturally occurring nutrient that may help protect against urinary tract infections by preventing bacteria from sticking to cells in the urinary tract.

Next up on my list of holiday super foods is pumpkin. When you have that slice of pumpkin pie or pumpkin bread pudding, remind yourself that the pumpkin you’ve just eaten is a source vitamin A for healthy eyes and contains fiber which most of us need a lot more of. The bright orange color tells you that pumpkin naturally contains alpha and beta carotene and other carotenoids tied to good health.

Let’s not forget sweet potatoes. The bright orange color of the potato flesh indicates vitamin A and beta carotene just like you find in pumpkin in chart topping amounts. By the way, it’s so easy to microwave a sweet potato as an alternative to a white potato. Prick it four or five times with a fork so it doesn’t explode, place it on a paper towel or microwave-safe dish and microwave on high for about four minutes.

Granny smith, red delicious and other apples have significant antioxidant levels. You may have heard that apples are part of a cholesterol lowering diet. This is because apples are a source of soluble fiber that works in your body similar to a sponge to help mop up excess cholesterol. Baked apples never looked so good! Toss a few pecans into the center of the apple before baking it.

Pecans, the staple in pecan pie and pecan squares contain both heart healthy monounsaturated and polyunsaturated fats along with antioxidants, vitamin E and fiber. Pecans are calorie dense so you do have to be aware of the amount you eat.

Enjoy your holiday comfort foods and the nutritional boost they give to your diet and body