Eat and Drink 11 superfoods to eat right now By GEORGIA KRAL Updated December 10, 2014 8:43 AM Print Share fbShare Tweet Email Did you gain a few pounds this holiday season? Are you wondering how you can get healthy after knocking back an eggnog or two almost every night? We have the answer. Eat your superfoods! Sweet potatoes Photo Credit: FLICKR/ michelle@TNS The sweet potato is arguably the best thing you can eat. It’s a complex carbohydrate and is loaded with Vitamin C, dietary fiber and beta-carotene. The real power is in the peel, so eat it if you can! In 1 cup of sweet potatoes: 103 calories, 0.2 grams of fat and 7.4 grams of sugar. Sweet potato recipes we love: Twice Baked Sweet Potatoes Stir-Fried Sweet Potatoes Avocados Photo Credit: FLICKR/ cyclonebill Don't be afraid of the fat in avocado - it's actually very good for you. Good fats, you've heard of them right? And those good fats that deliver a high dose of energy, unlike saturated or trans fats, can actually lower cholesterol levels. The fats in avocados have also been found to contain anti-inflammatory properties. In one medium avocado: 232 calories, 20.9 grams of fat and 1 gram of sugar. Avocado recipes we love: Baked Egg in Avocado Avocado Tacos Kale Photo Credit: FLICKR/ Bobby Bowers For high doses of vitamins C, A and K, look no further. You may not hear about vitamin K all the time, but its necessary to keep your blood circulating efficiently. Kale is also loaded with phytonutrients. They help the plant to fight off germs and bacterias, and they do the same thing for us when we eat them. In 1 cup of kale: 33 calories, 0 grams of fat and 0 grams of sugar. Kale recipes we love: Savory Bread Pudding with Kale and Mushrooms Crispy Kale with Lemon Yogurt Dip Baby Kale and Steak Salad Quinoa Photo Credit: FLICKR/ Luis Tamayo Quinoa is loaded with essential amino acids, which give it a high concentration of protein. Our bodies require protein, but animal protein can slow us down and make us feel sluggish. Eating quinoa is a way to get the protein we need without the meat. Quinoa also contains omega-3 fatty acids, iron and anti-inflammatory phytonutrients. In 1 cup of quinoa: 626 calories, 10.3 grams of fat and 0 grams of sugar. Quinoa recipes we love: Coconut Quinoa Quinoa and Carrot Kugel Blueberries Photo Credit: FLICKR/ rsseattle Bluebs are loaded with antioxidants, and all their free radical fighting power. If you’re not feeling too great, fill up on these little blue babies. Recent studies have even shown blueberries can improve memory. They are also a great snack for a dieter. 1 cup (half a pint container) contains just 93 calories, 0.5 grams of fat and 14.4 grams of sugar. Blueberry recipes we love: Salmon with Agrodolce Blueberries Blueberry Sour Cream Pound Cake Broccoli Photo Credit: FLICKR/ Yumi Kimura Broccoli contains phytonutrients that have been shown to suppress the growth of tumors. Broccoli also packs an immunity-boosting punch of vitamin C as well as high levels of folic acid and potassium, which helps maintain the central nervous system. It's easy to cook and pairs with almost every other ingredient in your pantry, too In 1 stalk of broccoli: 95 calories, 1.1 grams of fat and 4.8 grams of sugar. Broccoli recipes we love: Parmesan Roasted Broccoli Lasagna with Roasted Broccoli Black beans Photo Credit: FLICKR/ cookbookman17 Black beans are loaded with protein and antioxidants. Eating them fills you up without making you feel stuffed or sleepy, thanks to the high fiber content. They have no fat and virtually no sugar, too, so you really can't go wrong! In 1/2 cup of black beans: 120 calories, 0 grams of fat and 1 grams of sugar. Black bean recipes we love: Cuban Style Black Beans Black Bean Breakfast Burritos Walnuts Photo Credit: FLICKR/ Jonas Tana Walnuts are very good for your heart. This tree nut contains a unique form of vitamin E, which has been shown to provide protection from heart problems. They are loaded with heart-healthy monounsaturated fats and omega-3 fatty acids and are tasty to boot. In 1 cup of walnuts: 183 calories, 18.3 grams of fat and 0.7 grams of sugar. Walnut recipes we love: Spaghetti with Red Wine, Pancetta, Feta, Walnuts and Shallots Winter Squash and Walnut Spread Chia seeds Photo Credit: FLICKR/ Julia Frost Chia seeds are mostly known for their high concentration of omega-3 fatty acids, which are instrumental in maintaining a healthy metabolism. They are also loaded with fiber, calcium and zinc and are packed with antioxidants. They can be used in so many ways, too. Largely flavorless, add chia seeds to smoothies for added nutritional value or to puddings as a thickening agent. In 1 ounce of chia seeds: 138 calories, 8.7 grams of fat and 0 grams of sugar. Chia recipes we love: Chia Chocolate Mousse Apple Superfood Oatmeal Spinach Photo Credit: FLICKR/ Robb & Jessie Stankey Spinach helps to keep your bodily symptoms functioning. The leaves are loaded with vitamin C and health-promoting phytonutrients, or natural chemicals, such as carotenoids (including beta-carotene and lutein) and flavonoids to provide you with powerful antioxidant protection. Some studies have also shown spinach to provide protection against prostate cancer. In 1 cup of spinach: 7 calories, 0.1 grams of fat and 0.1 grams of sugar Spinach recipes we love: Spinach and Sardine Sandwich Spinach with Tahini Unsweetened cocoa Photo Credit: FLICKR/ matt northam Here's one chocolate that you can eat all the time, guilt-free! But pay attention to the types of chocolate you're eating. Milk chocolate is not good for you. Eating cocoa and dark chocolate, on the other hand, has been shown to be good for your circulatory system and to reduce blood pressure due to the high levels of flavonols. It also contains compounds that boost endorphins and serotonin, naturally occurring chemicals that make you happy. Come on get happy! In 1 tablespoon of unsweetened cocoa: 12 calories, 0.7 grams of fat and 0.1 grams of sugar. Cocoa recipes we love: Cocoa Coq au Vin Cacoa Polenta Cookies By GEORGIA KRAL Share on Facebook Share on Twitter Comments We're revamping our Comments section. Learn more and share your input.