Super Foods for a Super

Take advantage of these commonplace – but uncommonly nutritious – foods

Not too long ago, I would cringe at hearing the word superfood.

After all, I was under the impression that a superfood – which can be defined as a food that is high in vitamins, minerals, fiber and antioxidants, and that has potent healing properties – was germane to countries whose names contain a minimum of 15 letters, none of which is a vowel, and are as familiar to me as the Xisha Islands (Yes, these are tropical islands that are located in the South China Sea, and no, I’ve never been there, nor do I have any inkling as to whether they have a college lacrosse team).

So the next time you think of a superfood, do not necessarily become infatuated with foods such as Purple Aronia, Camu Camu, Maca Manna or Turkish Mulberries, as they are grown in some of the more remote locations in the world. Rather, think about the superfoods that are commonplace in that exotic part of the world whose name contains a majority of vowels: O-H-I-O.

While the list of superfoods can be extensive, I have taken the liberty to identify those that I feel are more commonly palatable to those of us residing in central Ohio.

Spinach: As a kid growing up in New York City, I remember watching weekly cartoons featuring Popeye the Sailor Man. After downing a can of spinach, Popeye would receive a burst of muscular power that enabled him to pummel the villains who would threaten him and his girlfriend Olive Oyl (no association with the liquid product described in the next section).

It was not until I began to delve into the nutritional value of certain foods that I realized the association between Popeye and spinach. Spinach is a muscle-builder. But it does more than make one’s muscles strong. Spinach also is loaded with potas- sium and magnesium and is a major source of lutein, an antioxidant that may help prevent arteries from becoming clogged.

Olive Oil: Instead of pouring any number of salad dressings (almost always a poor health choice) available in my favorite restaurants, I have resorted to a more healthful approach and use a very judicious sprinkling of extra virgin olive oil. Olive oil has been associated, and very strongly so, with the Mediterranean diet that is known to promote heart health. And olive oil also has been shown to possibly reduce the risk of stroke. This may be due to the fact that olive oil helps to decrease the absorption of saturated fats due to the oleic oil that it contains.

Almonds and Walnuts: I like to refer to these as “supernuts.” Almonds can help lower the LDL (bad cholesterol) level in the body. They also contain high levels of amino acids that can increase the level of testosterone and promote muscle growth. Almonds also contain high levels of Vitamin E, an antioxidant that helps to keep the arteries void of those dangerous free radicals. Regardless of the breakfast cereal I consume each morning, I make it my business to add three or four walnuts. These nuts are high in Omega-3 fatty acids that help lower cholesterol and promote heart health. In fact, this supernut contains twice the amount of antioxidants per ounce as do peanuts.

Sweet Potatoes: I love potatoes – the white kind. However, I am aware that these potatoes are lacking when compared to sweet potatoes. Although sweet potatoes and white potatoes are similar in the number of calories they provide, sweet potatoes rule. Sweet potatoes are much higher in Vitamin C and Vitamin A than are white potatoes. Sweet potatoes also contain glutathione, which is an antioxidant that can help with nutrient metabolism