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How are St. Patrick’s Day and super foods connected? It’s simple: green. While it may be easy to find some green in your closet, finding greens for your plate may not be as effortless. Superfoods, many of which are green, are nutrient-dense foods that provide large doses of vitamins, minerals and antioxidants, benefiting your health with every bite. To keep from getting pinched on St. Patrick’s Day, try adding these super foods to your plate:

  1. Avocados – Whether you eat avocados on your salad, sandwich, or in fresh guacamole, this superfood is full of potassium and vitamins E and C. It also contains heart-healthy fats, helping to lower cholesterol.
  2. Spinach – Raw spinach is delicious in smoothies, eggs, pasta dishes, soups, salads, sandwiches and so much more. It also provides a vast amount of iron, folate, vitamin A vitamin K and fiber, making it the perfect choice for your St. Patrick’s Day meal.
  3. Broccoli – The obvious side dish for your holiday, broccoli contains folates, fiber, vitamin C, vitamin K and even phytochemicals that prevent cancer.
  4. Kale – Arguably the most talked-about superfood, kale is a great source of calcium and vitamins A, C, and K. Try it raw in a salad or steamed as a side dish.
  5. Brussel Sprouts – Brussel sprouts offer a wide array of benefits to boost health, including vitamin C, fiber, folate, antioxidants and even protein. Eat these for a tasty and healthy side dish this Friday.

To top it all off, you’ll need a green drink. Whether hot or iced, green tea is full of antioxidants! As you find the green in your closet for St. Patrick’s Day, remember to also add in green at mealtimes to have a happy and healthy holiday celebration!


-Karen Perkins is the clinical nutrition manager at St. David’s Round Rock Medical Center.





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