#4, 5, and 6 on the Top 30 Superfoods

Here are the next 3 foods on the top 30 Superfood list by Dr. Fuhrman.

4. Bok Choy:

Bok Choy is one of two sub-groups of Chinese cabbage (Brassica Rapa) known as Chinensis.  Bok Choy is mostly grown in northern China and Europe, as well as in Canada and California year round, excluding July and August.  It is best purchased in the Fall and Winter months and will keep up to three days in the refrigerator.
Bok Choy is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Niacin and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium and Manganese.  Enjoy it cooked or raw for only 13 calories per 100g.


5. Spinach:

Spinach is an edible flowering plant composed of 90% water, most commonly found in central and south-western Asia, but can also be grown in throughout United States during the cool seasons.  Spinach can be grown indoors and out, but should avoid be grown in hot temperatures.  When storing, refrigerate or freeze.  Do not store near apples, melons, or tomatoes; they can yellow the leaves.  
Spinach is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.  This vegetable is extremely versatile and consumed for only 23 calories per 100g.


6. Broccoli Rabe:

Broccoli Rabe (Rabe, Raab or Rapini) is the Italian version of broccoli called Friarielli.  It can be grown year round, but thrives in the Northern Hemisphere during the Fall to Spring season.  It's yellow flowers are also edible.  Refrigerate unwashed Broccoli Rabe to extend its shelf life to a few days after purchasing.
Broccoli Rabe is low in Saturated Fat. It is also a good source of Pantothenic Acid, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc and Manganese.  This slightly bitter tasting broccoli can be enjoyed for 22 calories per 100g.


Stayed tuned for more Superfoods!


Thanks to Eat Right America for information and photos Copyright 2007, Nutritional Excellence, LLC. All rights reserved