11 Superfoods to Incorporate Into Your Diet

A Flexible Spending Account can help keep you healthy in many ways, but a healthy diet with superfoods goes a long way. What are superfoods? They’re nutrient-rich foods full of compounds like antioxidants, fiber, or fatty acids that are considered especially beneficial for health and well-being.

How are superfoods relevant to overall health?

You may have heard the advice to “eat the rainbow” when it comes to fruits and vegetables. That’s because colorful phytochemicals in plants give them many different health benefits, from improving eyesight, to reducing inflammation, to helping fight cancer. Different colors make these foods “super” in different ways, and adding several different colors to your plate can help ensure you’re getting enough of these various health benefits.

Here are 11 nutritious superfoods you should know:

Apples

Apples are a great source of fiber and vitamin C. Something important to remember is to make sure you eat the skin since nearly all of the nutrients are found here!

Cauliflower

Cauliflower is a great addition to a diet, whether you steam it or eat it raw on a veggie platter. This vegetable contains vitamins C and K, beta carotene, and sulforaphane, a sulfur compound that has a proven ability to kill cancer stem cells, and slowing tumor growth.

Butternut Squash

One of the easiest-to-cook vegetables is butternut squash, which can be great roasted or pureed. Butternut squash is a great source of vitamins A and C, potassium, fiber, folate, and magnesium.

Berries

Berries get a lot of attention for their antioxidants, but they’re also full of fiber. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries. Blackberries, strawberries, and raspberries are great sources of fiber too!

Another great way to get the fiber you need to keep your gut healthy and your digestion regular, is via a supplement. Also, did you know fiber laxative supplements are FSA eligible? Try these FSA eligible fiber supplements to find relief.

Sweet Potatoes

Sweet potatoes are a tasty addition to any meal. Not only that, but they're a welcome source of beta-carotene, an antioxidant that can ward off free radicals that can damage cells and speed the signs of aging. Similar to butternut squash, sweet potatoes are a good source of vitamin A, as well as dietary fiber, potassium, niacin, riboflavin, and more.

Cranberries

Cranberries are a staple in Thanksgiving meal planning, but don’t neglect them year-round. These low-calorie fruits are packed with antioxidants, as well as dietary fiber, vitamin C and manganese.

Leeks

Leeks can instantly boost any soup, stuffing or casserole. Leeks are one of the best sources of vitamin K available. In addition to vitamin K, leeks also contain various other vitamins and minerals including manganese, copper, folate, as well as iron and vitamin C.

Fennel

As part of a salad or other dishes, fennel can add a lot of flavor. The flowering plant has a distinct flavor, hits its peak in the fall months and is also a ready source of protein, fiber and potassium.

Beans

Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soybean), are even a great fiber-filled snack.

Brussels Sprouts

Brussels Sprouts can be a quick, easy and nutritious side dish for weekday meals or big get-togethers. These vegetables are nutritional powerhouses, as they contain a huge variety of vitamins and minerals, including vitamins C and K, folate, manganese, as well as fiber, vitamins B1 and B6, copper, potassium, phosphorus and much more.

Pumpkin

You'll be seeing plenty of pumpkins popping up as fall gets underway. Gourds often don't get enough credit for their culinary potential and nutritional value. Pumpkins are a good source of beta-carotene, as well as vitamins C and E, potassium, riboflavin, copper and manganese. Always opt for fresh pumpkin over canned, as fresh pumpkin is more nutrient dense and free of preservatives.

The superfoods takeaway

The best way to get all the nutrients you need is through a healthy diet. But if you are pregnant and concerned you aren’t getting enough of the right nutrition through food alone, you may want to consider taking some of these FSA eligible prenatal vitamins.

No matter how you plan on integrating superfoods into your diet for a healthier lifestyle, you want to make sure it works for you and your family. Always check with a medical professional before making any diet and lifestyle changes. And make sure you get preventive screenings with your doctor once a year. Screenings are FSA eligible, and can help identify any potential health issues, so you can address them as soon as possible.

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