by Lisa Tedder

The three super foods most people probably aren’t eating but should definitely try are tofu, chia seeds and flaxseeds. You may be thinking “yuck” right now, but bear with me as these foods are inexpensive, easy to prepare and nutritionally beneficial. 

Remember that the food or “fuel” that you consume is what your body has to use for all functions – energy for moving, building or repairing tissue, fighting off disease or infection, organ function, regulation of systems and keeping your brain running. For better health, you should seek the most optimal sources of nutrition. 

Tofu is made from soybeans which are a complete protein, meaning it contains all nine essential amino acids* your body needs but can’t make, making it a good source of protein, similar to meat. A half cup serving of tofu contains nearly 22 grams of protein, 3 grams of fiber, 66% of your daily value of calcium and is a good source of iron, zinc, magnesium and other minerals. Tofu contains antioxidants that can help lower cholesterol, reduce hot flashes, prevent cell damage, slow bone loss and may reduce your risk for developing certain cancers.

Tofu is versatile and can be made into desserts and smoothies, as well as savory dishes. Tofu is really no different flavor-wise from cooked chicken that has no seasoning. Both are pretty bland until you add salt and other seasonings. Tofu that comes in a cardboard box is shelf stable and can be stored at room temperature for a year, but tofu from the refrigerated section in a plastic tub filled with water can last for a month unopened. Tofu can be frozen in its original package for six months or longer. 

Tofu is much cheaper than ground beef at $1.99 per pound versus $6.33 per pound and the same price as chicken legs. Buying tofu or other soy products means that you are supporting Arkansas farmers, as soybeans are the number two crop grown here. If you make a dish with tofu and rice, you are also supporting farmers.  

Soy products come in many other forms such as soy milk, edamame, tempeh, soy nuts and miso. Fermented soy foods like tempeh and soy sauce contain isoflavones and good bacteria that may help reduce cognitive decline, Alzheimer’s disease and Parkinson’s disease. Its antioxidant and anti-inflammatory properties may reduce the progression of these diseases and prevent nerve cell death. Soy foods are good for heart health because they contain polyunsaturated fat and are low in saturated fats, making soy a good replacement for red meat and processed meats.

Chia seeds are tiny black or white seeds that have been grown and eaten in Central America for more than 5,000 years. They have little taste on their own, easily blending into puddings, smoothies or baked goods. Chia seeds are crunchy when dry and become gelatinous when soaked.

Chia seeds are also little powerhouses of nutrition; in 2 tablespoons you get about 140 calories, 10 grams of much needed fiber and 5 grams of protein. Chia seeds are gluten free and are the best plant-based source of omega-3 fatty acids. They also contain numerous vitamins, minerals and antioxidants like magnesium, calcium and iron that help keep your heart healthy, reduce inflammation in the body, keep your gut healthy and much more. They contain all nine essential amino acids, making them another good plant-based source of protein. Chia seeds last two to five years in an airtight container in a cool pantry but can last three to five years in the fridge and four to six years in the freezer. 

Probably the most popular use for chia seeds is to make chia seed pudding for breakfast, but they can be added to smoothies and baked goods, sprinkled on oatmeal or yogurt or used as an an egg substitute in baking. A 12-ounce package costs about $5. 

Flaxseeds are another kind of tiny nutrient-rich seed that are high in omega-3 fats, fiber, protein and many vitamins and minerals. They can help regulate your blood sugar and cholesterol levels, reduce blood pressure, are good for your digestive system by serving as a natural laxative, are high in protein but are not a complete protein source and may help protect against many cancers. One tablespoon contains only 37 calories, 1 gram of protein, 2 grams of fiber, 7% of the daily value of magnesium and 2 grams of fiber. 

You can purchase flaxseed either ground or whole, but it is important to use ground flaxseed as the tough outer shell makes it hard to absorb the nutrients adequately. Store ground flaxseed in a dark, airtight container or in a cabinet where it will keep several weeks at room temperature. It will keep several months in the refrigerator or up to a year or more in the freezer. Buy it whole and grind it yourself for the longest shelf life. A 16-ounce package costs around $5.

Flaxseed has a slightly nutty taste. Add them to smoothies, oatmeal, yogurt, baked goods, ground meat dishes, sprinkle on cereal or salads or use flaxseed oil for salad dressings.

It is better to get the nutrition you need from real food instead of supplements or vitamins that may be of questionable quality. Adding new foods to your diet may lead to big results. 

*Amino acids are organic molecules that serve as the fundamental building blocks of protein; some our bodies make, others we must get from the foods we eat.)