AARP Hearing Center
| Sometimes you just can’t get to the farmers market. Eat healthfully with what’s on hand. These nutrient-dense superfoods that are shelf-stable put the power of prevention right in your pantry.
Superfoods That Give You a Health Boost
1. Oatmeal
It’s a cholesterol buster, thanks to lots of soluble fiber. But keep in mind that all oats aren’t equal. Quick-cooking oats have lost some fiber during processing. Instant flavored versions have added sugar. Old-fashioned rolled oats are a fantastic fiber fix. But steel-cut oats, which take longer to digest — making them low glycemic, or less likely to cause spikes in blood sugar — are the true breakfast of champions.
2. Canned salmon, tuna and sardines
Fatty fish such as these are the best way to get your omega-3 fatty acids, which protect against hardening of the arteries, high blood pressure and irregular heartbeats. All these delish fish options are anti-inflammatory. Plus, they're packed with protein. White tuna is a better choice for omega-3s.
3. Dried blueberries
Ready to make your pancake dreams come true, these sweet balls of goodness contain compounds that may delay the effects of Alzheimer’s disease or dementia. Besides being an indulgent source of fiber and vitamin C, they’ve got the immune-boosting, inflammation-busting power of antioxidants.
4. Quinoa
A great grain to star in your favorite veggie-bowl recipes, the South American superfood is high in protein, fiber, vitamins and minerals.
5. Canned beets
These are an ideal topping for that quinoa-veggie bowl. The red root vegetable packs vitamins, minerals and antioxidants galore. Beets may help ward off cancer and lower blood pressure, too.
6. Dark chocolate
The higher the cocoa content, the lower the sugar content. This means you’ll get a healthy dose of blood-pressure-lowering flavanols without the taste trigger that can lead us sugar addicts to overindulge. Make sure your bar is 70 percent cacao or higher.
