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Ten underappreciated super foods
Published: 11/4/2012 11:46 AM
Last Modified: 11/4/2012 11:46 AM







You may be eating health food and not even know it.

A national nonprofit weight-loss support group recently named ten “super foods” that you may already have on your home. The list was generated by TOPS Club, Inc., which stands for Take Off Pounds Sensibly.

Here are the foods and why they are considered super...

Beans
Beans (also known as legumes), including kidney, black, white and red beans, chick peas, and lentils, are a powerful source of protein and complex carbohydrates, as well as fiber and important vitamins and minerals. Eating beans has been proven to help reduce cholesterol levels, body weight, the risk of heart disease, hypertension, diabetes, and some instances of cancer. Add a variety of beans to your meal, whether they are fresh, frozen, canned, or dried.

Celery
Celery is a simple, yet important vegetable, offering vitamins, minerals, and nutrients that can reduce cholesterol and protect against cancer. Add celery to soups, stews, meats, side dishes, and other meals.

Garlic
With a distinct flavor and fragrance, garlic contains anti-inflammatory and anti-oxidative properties that protect against heart disease, reduce blood pressure, lower cholesterol levels, and provide anti-clotting features. It also offers vitamins C and B6, manganese, and selenium.

Onion
Whether they’re sliced, diced, chopped, or pureed, onions have a pungent flavor and a lot of nutrition, containing fiber, minerals, and vitamins C and B6. There has also been research to learn more about onions’ polyphenol and sulfur compounds, which may reduce the risk of cancer and boost immune function and heart health.

Peas
Green and yellow vegetables, including green peas, are often associated with reducing the risk of heart disease. Garden, snow, snap, dried, and other varieties of peas are also loaded with vitamins A, C, K, and B, minerals, fiber, and protein. They are a great source for eye-healthy compounds beta-carotene, lutein, and zeaxanthin. Include peas in a soup or stew, toss them into a salad, or eat them as a snack.

Black Pepper
This common spice is a great way to boost a meal’s flavor without adding calories. Also, capsaicin, the substance that gives pepper its heat, is known for its anti-cancer properties and inflammation reduction, which is the root of chronic disease. Use ground, cracked, or whole versions of pepper.

Bell Pepper
Bell peppers come in a variety of vibrant colors – green, red, yellow, orange, and purple. Peppers offer powerful anti-oxidants, vitamins, and minerals, which can help lower cholesterol and reduce the risk of certain cancers. Enjoy cooked or raw peppers and their many health benefits.

Sunflower Seeds
Sunflower seeds are a good source of vitamin E, which serves as an anti-oxidant and contains anti-inflammatory properties. They also offer B vitamins, heart-healthy polyunsaturated oil, manganese, magnesium, selenium, and phytosterols, a compound known to reduce blood cholesterol levels. Add sunflower seeds to a fresh salad, mix them into chicken salad, sprinkle them over meat, or grind them up for a spread.

Sesame Seeds
Sesame seeds are a rich source of copper, which can provide arthritis relief. They also contain calcium and magnesium, which may lower blood pressure, protect against osteoporosis, and more. Mix them with steamed vegetables, sautéed fish or chicken, or add sesame seeds to homemade bread.

Canned Tomatoes
Canned tomatoes are not only a versatile ingredient, but they are also a powerhouse of anti-oxidants and nutrients, including lycopene, vitamin C, fiber, potassium, and iron. Keep some in your pantry for pasta and rice dishes, soups, stews, casseroles, ethnic meals, and other concoctions.






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Food Writer Nicole Marshall Middleton joined the Tulsa World in May 1993 after graduating from Oklahoma State University. She has covered crime, city government and general assignment beats during that time - but mostly crime. But when she isn’t at work, Nicole is a devoted food hobbyist. She enjoys meal planning and cooking with her husband, Steve, every day of the week and on holidays it’s a family affair. When the opportunity to become the food writer at the Tulsa World presented itself in the summer of 2011, Nicole jumped at it. She is excited to explore a new side of Tulsa and make the transition from crime to cuisine. .

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