Superfood of the Month

Collard greens, a member of the vegetable family on MyPlate, are more than just a southern staple! These dark, leafy greens are packed with essential nutrients that offer a multitude of health benefits. They are particularly rich in Vitamins K and A, which are crucial for bone health and vision. Collard Greens also offer a big boost of calcium, which supports our bones and teeth. Rich in fiber and antioxidants, Collards are a great addition to anyone’s diet. With only around 12 calories per cup (chopped), collard greens are a nutrient-dense vegetable. They are super versatile! Enjoy them boiled, sautéed, added to soups and stews, or even added to baked goods!

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Lettuce may seem like a simple salad filler, but it’s a nutritional powerhouse in disguise! While different varieties of lettuce offer varying levels of nutrients, all lettuces have some impressive health benefits. A MyPlate vegetable, lettuce contains over 95% water! Eating lettuce contributes to our daily water intake. Lettuce contains lots of vitamins and antioxidents. Vitamin K is essential for strong bones, Vitamin A supports vision, and Vitamin C boosts the immune system! This crunchy and refreshing vegetable can be used as more than just a salad base, so get creative and try all different types of lettuce!

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Loaded with vitamins, minerals, and antioxidants, sweet potatoes are a super nutritious member of the vegetable group on MyPlate. One medium sweet potato has over 100% of your daily recommended Vitamin A intake. In the form of beta-carotene, this vitamin is essential for healthy vision and immune system function. Sweet potatoes are also rich in Vitamin C. They're also full of fiber which promotes gut health, digestion, and feelings of fullness. This veggie even contains potassium, which helps regulate blood pressure. Try sweet potatoes roasted, baked, or even added to desserts! Sweet potatoes are in the grocery store year round, so add them to your diet any time of the year.

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October is a month overflowing with delicious and nutritious produce, and pumpkins are a Fall favorite. Pumpkins can be used for so much more than carving or painting. They fulfill the vegetable requirement on MyPlate. They are low in calories yet rich in nutrients like Vitamin A, which is essential for vision and immune function. Their vibrant orange skin packed with beta carotene, which our bodies convert to Vitamin A. Pumpkins are also full of antioxidants that fight cell damage as well as Vitamin C and fiber. All the different parts of the pumpkin can be used, too! The flesh is tasty roasted or pureed and the seeds make a great, crunchy snack. This Fall, embrace the pumpkin and all the ways it can boost your health!

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A crunchy, sweet staple, apples are packed with nutrients and antioxidants that offer a variety of benefits. Apples are in the fruit group. Per day, kids need around 1–2 cups of fruit while most adults need about 2 cups. One of the key components of apples is fiber. Fiber keeps you feeling full longer and aids digestion. Apples are also a great source of vitamin C, which is important for keeping our immune system strong. The apple’s peel contains tons of antioxidants and fiber. So next time you grab an apple, make sure to wash it first but leave the skin on to enjoy. At about 95 calories per serving, apples are a healthy, low-calorie way to add nutrients to your diet. Keep an apple handy for a quick snack.

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Blueberries are in the fruit group. When they are ready to eat, blueberries are small, round and dark blue. They are packed with important nutrients, including Vitamin C, Vitamin K and fiber. Vitamin C helps build our immune systems and can help us prevent getting sick. Blueberries are small and sweet and can be used in smoothies, cereal, oatmeal and even could be added to many salads

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Strawberries are a very common fruit that many people love. Strawberries are packed with Vitamin C, Vitamin A, fiber, folic acid and potassium. Strawberries can be eaten plain or thrown into various smoothies, oatmeal or cereal. When picking out strawberries, look for bright red berries and fresh green caps. Strawberries stay fresh longer if you do not wash them until they are ready to be eaten. Strawberries are jam packed with nutrients and can be easily implemented into your diet.

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Carrots are typically a bright orange food found in the vegetable group. Carrots are known for helping eyesight. This is because carrots are full of Vitamin A. Vitamin A helps our eyes stay healthy and strong. Carrots also have biotin, which helps turn our food into energy. Carrots can be eaten raw or cooked and thrown into various recipes. Carrots are a great option to receive many needed nutrients throughout the day.

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Broccoli is in the vegetable group and can be eaten raw or cooked. Broccoli is low in fat and a good source of fiber, potassium and Vitamin C. Many people love getting their broccoli in by dipping it in ranch, adding cheese, or cooking/ steaming them. When looking for broccoli at the store, look for large, bright green or dark green heads. Broccoli is best to be harvested in temps less than 75 degrees Fahrenheit. This yummy dark green vegetable is a great way to add vital nutrients into your diet.

Check out this recipe for broccoli cheddar biscuits, a tasty way to add this superfood to the biscuits you already eat!

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Collard greens have large dull leaves with thick round stalks. The stem and the leaf can be cooked and eaten. Collards are packed with vitamin K and vitamin A. Vitamin K helps us keep our bones and teeth strong. This southern staple can be added to many recipes in order to get plenty of your daily vitamin needs. Collards can be used for a side or be thrown into many of your favorite dishes. Either way, collards are an amazing super food that will help us stay healthy and strong.

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Lettuce is a leafy green vegetable that most people would probably think of if they were told to think of a vegetable. The great thing about lettuce is it comes in many different shapes and textures, so most people can find at least one type they like. Lettuce has many important nutrients, like vitamin A. Vitamin A can help our eyes stay strong and work properly and can help us stay healthy. Lettuce also has vitamin k, that helps our bodies heal faster after being injured.

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