Just when you think you can’t face another sweet potato or winter squash, produce stands and grocery stores are exploding with a new crop of superfoods.  Our friends at AARP the Magazine have come up with a great list of good-for-you fresh flavors at their peak.  Just remember that no one food will save humanity from disease. Various veggies and fruits join forces in the fight against free radicals and inflammatory agents.


Source of its superpowers: Vitamins A, B1 and B6, and C. Plus, peas have more protein per 3/4 cup serving than a tablespoon of peanut butter. 

It’s the nutritional nemesis of: Osteoporosis. Peas are loaded with vitamin K1, which helps maintain bone health.

Performs amazing feats of deliciousness in: Mashed potatoes with scallions, sandwiches (smashed as a hummus-like spread) and pastas.


Source of its superpowers: Vitamins C and K, antioxidants, folate and fiber.

It’s the nutritional nemesis of: Inflammation, constipation.

Performs amazing feats of deliciousness in: Artichoke and spinach gratin, salads, dips, pasta dishes. Enjoy whole artichokes steamed to get the most nutrients.


Source of its superpowers: They are polyphenol powerhouses, packed with this potent antioxidant. Also, you get fiber, potassium, manganese and more vitamin C per serving (8 berries) than in an orange.

It’s the nutritional nemesis of: High blood pressure, thanks to another antioxidant, anthocyanin.

Performs amazing feats of deliciousness in: Fruit salads, Popsicles, pies, spinach salad, smoothies, overnight oats or other whole grain cereal.


Source of its superpowers: Potassium, folate, thiamin, and fiber; plus, vitamins A, B6 and C.

It’s the nutritional nemesis of: Cognitive decline, thanks to the folate, which works with B12 (you get it from fish, dairy, meat and poultry) to help keep you sharp.

Performs amazing feats of deliciousness in: Pastas, risotto, omelets, stir-fry. Try asparagus topped with a poached egg and as a side for salmon.


Source of its superpowers: Fiber, vitamin C, folate, potassium, riboflavin, vitamin B6, calcium, magnesium, copper and manganese.

It’s the nutritional nemesis of: Allergies, since radishes have anticongestive properties.

Performs amazing feats of deliciousness in: Salads, sandwiches, grain bowls, crudités.


Source of its superpowers: Vitamin K, plus the flavonols kaempferol and quercetin.

It’s the nutritional nemesis of: Vision problems. A 1-cup serving also provides 30 percent of your daily value of peeper-protecting vitamin A.

Performs amazing feats of deliciousness in: Soups, pasta, braises, stews, omelets, casseroles.


Source of its superpowers: Vitamins A, C, E and K; niacin; thiamine; riboflavin; folate; calcium; magnesium; potassium; iron; phosphorus; sodium; zinc.

It’s the nutritional nemesis of: Diabetes. Scallions contain sulfur-rich compounds called thiosulfinates, which help regulate blood glucose.

Performs amazing feats of deliciousness in: Tacos, veggie bowls, rice, soups, sauces, pizza, chopped salads, braises, garnishes for grilled meat.

Fava Beans

Source of its superpowers: Vitamin B1, copper, iron, potassium, magnesium, phosphorous, folate and manganese.

It’s the nutritional nemesis of: Obesity. Favas’ fiber fills you up, and their protein powers your day.

Performs amazing feats of deliciousness in: Salads, side dishes. If you’re grilling, try cooking favas in their pods, then serving the cooled beans as finger food you can shuck, just as you would edamame.


Source of its superpowers: Vitamins A, K and C; folate; calcium.

It’s the nutritional nemesis of: High blood pressure, since it’s a good source of dietary nitrate.

Performs amazing feats of deliciousness in: Salads, burgers, sandwiches, on pizza.


If you are taking blood thinners, many of these superfoods contain high levels of Vitamin K.  The Department of Health and Human Services’ National Institutes of Health Clinical Center has published information about blood thinners and Vitamin K. Click here to go to their report.

Dean and Draper

We’re enjoying making the shift from root vegetables to the season’s bright, fresh produce.  We hope you enjoyed today's blog and when it’s time for you to shop your insurance that you will give us a call.

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