10 Healthy Superfoods To Consume Every Day
Superfoods are a subject of a lot of publicity, but they are actually one of the most nutritious foods that you can eat daily. Although there isn’t a definitive quantitative definition of superfoods, here at Eating ell we see them as multi-tasking food items that are brimming with anti-inflammatory nutrients and packed into a tasty way (think blueberries with antioxidants).
However, some super-healthy food items are a bit expensive or difficult to locate to be a part of our daily eating habits (ahem, Goji Berry, for instance) or something that you’d just indulge in once or twice every period of time (sardines). We’re thinking of you. We’re all for trying out new foods, and variety is essential for an enlightened diet. However, we wanted to identify superfoods that are simple to integrate into your diet. It isn’t a matter of how healthy an item is if you’re in no way eating it.
The most healthy diets and foods offer real, whole foods like plenty of fruits and vegetables and whole grains, as well as healthy oils and proteins, as well as less sodium and sugar. Although there are plenty of other healthy foods that weren’t included on this list, such as beets, bananas, and lentils — it’s an excellent place to begin in the event that you’re trying to add healthier foods into your diet.
1. Berries
All fruits are excellent sources of fiber, which is a nutrient most Americans do not get enough of. Fiber is essential to keep your digestive system in good shape and functioning properly, which keeps you full and satisfied and is good for the heart. The berries of every kind are beneficial to the body, so be sure to mix them up. In the winter months, when berries aren’t in season, you can grab frozen fruit (without sugar substitutes) and incorporate them into smoothies, oatmeal or chilled yogurt.
Hose berries (one of the most nutritious breakfast items to lose weight) contain the highest amount of fiber, with 8 grams per cup. They also have the compound ellagic acid, which is believed to have anti-cancer benefits. The same quantity of blueberries contains less amount of fiber (4 grams); however, it’s packed with antioxidants called anthocyanins. They can help to keep your memory sharp as you get older. One cup of strawberry provides the equivalent of 3 grams of fiber; however, it’s more than a whole day’s dose of vitamin C that helps in skin firming.
2. Eggs
An excellent source of egg protein that is vegetarian, they can help your food retain its energy. Eggs contain around 70 calories as well as 6 grams of protein. Additionally, egg yolks are rich in zeaxanthin and lutein, two antioxidants that can help maintain healthy eyes. Actually, research published in the journal PLOS One shows a link between zeaxanthin and lutein with a lower risk of developing age-related macular degeneration, which is one of the main causes of blindness among people aged 65. Lutein could also help protect the skin against UV damage.
3. Sweet Potatoes
Sweet potatoes are incredibly orange due to their beta and alpha carotene. They convert the body’s compounds to the active vitamin A form, which keeps your bones, eyes and immune system in good health. They also function as antioxidants, clearing free radicals that can cause diseases. A small sweet potato (about 1/2 cup) offers more than four times the daily amount of vitamin A. In addition, it contains some vitamins B6 and C, potassium, manganese, lutein, manganese and zeaxanthin.
4. Broccoli
The green superfood contains vitamins A, C and K (which assist in maintaining bone health) in addition to folate. It is also the reason why broccoli is often the top position in “superfoods” lists: it offers a nutritious dose of sulforaphane, which is a form of isothiocyanate thought to prevent cancer by working to increase your body’s cleansing enzymes.
5. Oats
Oats are an essential breakfast ingredient and a great superfood. Consuming more oats is an easy method to boost your intake of fiber and make the perfect breakfast. Additionally, oats are an all-grain grain, and plain oatmeal doesn’t contain any added sugar. To make a superfood-rich snack or meal, begin with plain oats and then transform them into items like blueberry oat cakes, homemade granola for enjoying with yogurt and fruit, or energy-packed snacks made from peanut butter.
6. Spinach
Dark leafy greens do a body good. Spinach is loaded with vital nutrients, including vitamins A, C, and K, as well as iron, fiber, calcium, magnesium, potassium and vitamin E. Studies have shown an increase in consumption of greens such as spinach can help you shed weight, decrease your risk of developing diabetes, keep your brain healthy, and aid in fighting cancer.
7. Tea
Research suggests that drinking tea on a regular basis could lower the risk of developing Alzheimer’s disease as well as diabetes and certain cancers. You will also have healthier gums and teeth with stronger bones. Tea is a rich source of an antioxidant class known as flavonoids. No matter what kind of tea you pick to drink, you can increase the effectiveness of flavonoids by drinking it freshly made. If you’d like to keep some tea in the refrigerator, you can add a bit of lemon juice. The vitamins C as well as the citric acid present in the juice of lemon, citrus, lime or lemon can help preserve the flavonoids.
8. Nuts
What’s wrong with nuts? They’re loaded with polyunsaturated oils and magnesium, two vital minerals for heart health. These nutrients can also provide protection against insulin resistance, which could lead to diabetes. Antioxidant substances present in nuts, like resveratrol and ellagic acid, could reduce wear and tear of the body’s tissues from free radicals. This reduces inflammation, which could reduce the risk of cancer. Additionally, nuts contain insoluble fiber that studies suggest can help keep you well by providing beneficial gut microbes. Spread Nut Butter on toast, take handfuls of nuts to have snacks, or create your own easy trail mix.
9. Oranges
Oranges are an underrated fruit. Oranges are a great food source for vitamin C. an orange (or the equivalent of a cup OJ) offers a whole daily dose. Vitamin C is vital to produce white blood cells as well as antibodies that fight infections. It’s also an effective antioxidant that can shield cells from damage caused by free radicals and plays an important role in the production of collagen that strengthens skin. Oranges are also rich in folate and fiber.
10. Yogurt
Yogurt is a source of probiotics, also known as “good bacteria,” that help maintain the health of our guts. It’s also high in calcium. A cup of yogurt can provide about half of the daily calcium intake and includes potassium, phosphorus, zinc, riboflavin and zinc, as well as vitamin B12 and protein. Try Greek yogurt for more protein and, if you can, go for plain. Yogurts with flavors tend to contain plenty of sugar added to them, which can add calories but without nutritional value.
The Bottom Line
While superfoods might not have a precise definition, the food items that are classified as such are safe enough to consume every day. Superfoods aren’t just tasty, but they’re loaded with health-promoting antioxidants and nutrients. You can add berries to your oatmeal and sweet potatoes, or add them in a grain bowl, eat certain nuts and enjoy the benefits of superfoods each day.