There are a lot of superfoods, but how do you know which superfoods to eat daily?
As the name suggests or hints out, superfoods are foods that have high-positive impacts on your health. To be more precise, superfoods are those which are considered or identified as nutrient powerhouse foods that provide huge doses of phytochemicals, vitamins, minerals, and antioxidants.
When partnered with a healthy and well-balanced diet, you can expect positive changes to your health and lifestyle such as weight loss, better heart health, increase in energy, and even combat the side effects of aging.
In addition to this, the antioxidants, fiber, phytochemicals, and healthy fats found in these foods can help counteract, reduce, or prevent diseases or health complications such as cancer, heart diseases, diabetes, and cardiovascular diseases.
Before closing the deal and thinking, these must be vegetables, well they’re not exactly limited to veggies and greens, though most superfoods are plant-based, some fishes and dairy are also considered as such.
Superfoods to Eat Daily
Berries have carried a reputation of being one of the healthiest fruits – if not food. And it should come as no surprise due to the content that berries have. They are a nutritional powerhouse packed with antioxidants, flavonoids, vitamins, and ellagic acid.
Blueberries, for instance, are well-known for having powerful counteractive effects against memory and physical decline, so if you are experiencing some lapses in remembering things or you feel uncoordinated, adding blueberries to your diet is not a bad idea.
Another wonderful effect of blueberries is that they help in decreasing hypertension, heart attack, and cardiovascular diseases, this is due to the flavonoids that blueberries have which fight off oxidative stress, prevent atherosclerotic plaque, and reduce inflammation.
Blackberries, on the other hand, have shown effectiveness against the growth of tumors.
These are only to name a few berries and what they are most well-known for, other benefits of berries include, an improvement in blood sugar and insulin, reduced cholesterol levels, and is easily incorporated into any diet.
2. Green Tea
Green tea most likely ends up in a lot of health article’s recommendations on which food and beverage to consume, and this is expected of green tea due to its amazing health benefits. The secret lies in the content of green tea, it contains bioactive compounds that help improve your overall health.
The compounds in the leaves of green tea possess numerous nutrients and benefits, among these, are polyphenols that help fight cancer and inflammation and EGCG or catechins which are natural antioxidants that fight off cell damage and provide other health benefits.
Both these compounds in green tea effectively fights free-radicals which are the main culprit in the formation of diseases while the EGCG found in green tea can help treat diseases is considered to be the most powerful compound found in green tea and is one of the reasons why green tea is such a healthy beverage.
Another important note is that green tea contains some caffeine – a stimulant known to have several benefits involving brain function.
Other health benefits of tea include, increase and metabolism and weight loss, reduce risk of some cancers, prevention of Alzheimer’s and Parkinson’s, Lowered risk of cardiovascular diseases and diabetes, and longer life.
You often see oats being promoted everywhere as healthy food. Whether it be on commercials, flyers, or billboards, oats seem to be recognized by a lot of people, including health professionals as a healthy food, and here’s why: Oats are a healthy food option that is delicious and is easy to make.
Oats are a very simple food that doesn’t require much effort and expertise to prepare, but that’s not all, they are also very versatile and can be easily incorporated into many diets.
Naturally, oats are already very delicious but what can make them even more fun and delicious is how they are prepared, berries, fruit, cinnamon, and even brown sugar can be added to your oats to elevate them more to your liking. It seems already like a fair deal, but what about its health benefits?
Oats are mostly known for stabilizing blood sugar and lowering cholesterol levels, they contain both insoluble and soluble fiber that helps to prevent both of these things from getting higher which can lead to heart diseases.
In addition to this, the fiber found in oats can help deal with constipation and can improve digestive health. Generally, oats protect both your colon and heart.
As for the contents of oats, they are rich in essential vitamins and minerals such as iron, thiamine, selenium, magnesium, and phosphorous.
Not to mention, they are also gluten-free. Other health benefits of oats include weight loss due to its fiber and improvement in skin and complexion – oats have been found effective against rashes and dry skin.
Yogurt is a fun and delicious food that is convenient to eat. You’ll often see yogurts on ads, commercials, billboards, and flyers, and most of the time you’ll notice that the models used for yogurts are fit, slim, and toned.
This is mainly due to yogurt’s weight loss health benefit that many people find to be effective and helpful, but then again, there’s more to yogurts than just weight loss.
Diving into yogurt’s weight loss benefit, this is caused by the content of yogurt that is called Lactobacillus bulgaricus which aids in accelerating and improving bowel movement through terminating bad bacteria which can cause diarrhea and cleansing your digestive system.
As mentioned, yogurt has other benefits, it can also work as an antidote due to the antibiotics found in yogurt, so if you feel sick or do not want to get sick, consider adding yogurt into your diet.
Yogurt also triggers your production of vitamin B, why this matters is because your body cannot naturally produce both vitamin B and K, not unless there is a reaction in your bowels.
Vitamin B helps to maintain the balance of the energy of your body while preventing you from having autoimmune and neural diseases. However, for this to work effectively you need to consume greek or normal yogurt and drink a lot of water.
Yogurt can help you to balance out your blood sugar levels and can work as a natural protection against diseases due to its lactic acid.
Other benefits you can get from yogurt are protection against breast and colon cancer, can help prevent atopic and skin diseases, and for women, yogurt can keep your reproductive organs healthy.
Legumes are easily considered as a healthy food by many people. This is because legumes are packed with vitamins, fiber, minerals, protein, carbohydrates, and antioxidants. It is with this nutritional value that makes legumes a superfood.
Because of its fiber content and low glycemic index, legumes are slowly digested and prevent your blood sugar from spiking, this includes lower blood pressure and reduced risk of heart diseases and type 2 diabetes.
You can also expect weight loss by consuming legumes, this is because legumes are small in size, can promote mindful eating, and contains both protein and fiber, both of which are proven to be effective when it comes to weight loss.
Your colon also benefits from legumes as they promote healthy gut bacteria which can help your colon stay healthy.
In addition to its protein content, legumes can be switched as the main source of your protein. What makes them a great choice is that they are a low-cost yet high-quality protein source.
They are often used by vegetarians and vegans as their source of protein instead of cheese and meat.
There is a misconception with avocados that eating them regularly can make you fat and gain weight. This is a misconception as avocados are rich in monounsaturated fats, these are the ‘good fats’ that are also present in olive oil and can help in giving you a better heart health.
What’s more is that avocados are capable of curbing hunger, so technically they do the opposite of making you fat by providing you satiation for a longer period.
Another reason why avocados are a healthy food is because they are a nutrient-packed food.
The monounsaturated fat content that avocado has contains a lot of health-boosting nutrients that your body needs, in fact avocado contains the 18 essential amino acids, 14 minerals, protein, soluble fiber, polyphenols, omega 3, vitamins B, K, C, and E.
So in general, avocados can give you better weight management, better mental performance, and enough nutrients to allow your body to function more than expected. Not to mention, avocados can help protect you against cancer, diabetes, eye degeneration, brain diseases, and heart diseases.
As a bonus, avocados are versatile and can be easily incorporated to your diet, they can be prepared as shakes, desserts, a side dish, and even as a snack.
Salmon is mostly known for giving you a more complex and healthier skin. This is due to the omega-3 fatty acids found in salmon which helps the skin barrier to retain its moisture. In addition to this, salmon’s protein content helps in skin repair that makes your skin maintain its elasticity and look young.
Believe it or not, stress is also a common cause for bad complexion. Another way that salmon helps in giving you healthy skin is by ridding you of stress. Because of salmon’s content of complex carbohydrates, healthy fats, and protein it can stabilize your blood sugar.
When this occurs your body produces less energy spikes which is effective against stressors. Not to mention, the omega-3 fatty acids found in salmon can help increase and produce serotonin, the good mood chemicals.
The vitamin B in salmon can also help in increasing energy, improving brain function, and blocking stress.
Because it is rich in omega-3 acid and antioxidants, your brain becomes healthier when you eat salmon, and when you have a healthy brain expect to have better energy levels, mood, motivation, and mental health. Also a decrease in age-related macular degeneration.
Your bones and heart can also get some benefits from salmon. Though many would say that salmon is high in calories, it contains a lot of nutrients and essential fats that can help lower cardiovascular risks.
As for your bones, salmon protects your organs and anchor muscles, and since it contains sufficient vitamin D and calcium, which is considered as one of the building blocks for better bone health.
One of the reasons why you’d look at kale and already know that it is a healthy food is by its overall look as a leafy green or veggie. Veggies have a reputation of being a healthy food right next to fruits, so what does kale have that make it stand out?
Kale, like its fellow veggies, are packed with nutrients, the only difference is that kale has more to offer.
For starters, kale is great if you’re trying to shed some pounds. Kale is rich in fiber and water content, both of which helps in longer satiation and decreasing your food intake, what’s more, is that kale is low in energy density which means it is the right low-calorie snack for those who are aiming to lose weight.
In terms of content, kale is rich in both antioxidants and vitamin C and K. Kale is packed with vitamin C that helps in boosting your immune system while K, on the other hand, improves bone health and reduces blood clots and risks of heart diseases.
As for antioxidants, kale is filled with numerous antioxidants ranging from carotenoids to flavonoids. These antioxidants help in protecting your cells against oxidative stress damage which is a common culprit for many illnesses such as Parkinson’s, Alzheimer’s, and heart complications.
In fact, kale can even help reduce your risk of cancer due to the organosulfur compounds found in kale which help protect your cells found in DNA from damage and help carcinogens that are inactive.
Lowered cholesterol levels, improved eyesight, and better skin and complexion are some of the other benefits of kale.
There are many types of seeds and each of them has their own strengths when it comes to their health benefits. But seeds, in general, are a great addition to any diet.
If you have grown tired of munching on nuts, seeds are a great alternative to consider. For one, seeds are rich in essential fats, ranging from omega-6 to omega-3. These fats provide excellent health benefits that are rare in other foods.
Seeds are also rich in protein and essential amino acids. This means that seeds possess the 9 essential fats your body requires to have optimal health. A quick note, seeds such as amaranth, chia, and quinoa are the best option if this is what you are looking for in seeds.
But that’s not all, seeds are also an excellent source of fiber and they are nutrient-dense. Incorporating a variety of seeds into your diet can give you a rich dose of different nutrients such as zinc, copper, irons, vitamin K, B vitamins, and more.
Also, just because seeds are rich in so many nutrients, it doesn’t mean that they are heavy once consumed, you can expect seeds to be a perfect aid for weight loss, not just due to their size but also due to their fiber content.
Seeds are rich in fiber which is helpful in weight loss by improving your metabolism through regulating bowel movement. Fiber also helps to keep your blood sugar in control.
Last but not least, seeds are rich in antioxidants. Seeds contain flax which is considered to be the highest antioxidant in plant foods right next to polyphenols. These antioxidants help in protecting your body against oxidative stress.
Other than being a sweet, delicious, and satisfying fruit, apples are considered to be a healthy fruit. In fact, it even has its own quote, one you may even know or heard of – ‘an apple a day keeps the doctor away’.
Do apples really do that or is it all just a bluff? Well, you can be at ease, as apples do have amazing properties that when eaten regularly and paired with a balanced diet can help keep you healthy and might even refrain you from having to see a doctor.
A short tip – when eating apples, do not peel them. Some of the major nutrients of apples can be found on their skin.
Apples are rich in fiber that can be a helpful tool when it comes to weight loss, fiber can help regulate and improve your metabolism. But metabolism is not the only health benefit that you can get from the fiber.
It can also improve your cholesterol levels which can mean better heart health and lower risk of diseases. In addition to this, apples are also capable of lowering your risk of type 2 diabetes by stabilizing your blood sugar through the help of fiber.
Antioxidants can also be found in apples, it is with these antioxidants which can help protect you from cancer. However, if you want apples to be effective when it comes to reducing your risk of cancer, you better take note of what was mentioned earlier about not peeling them as most of the antioxidants that help prevent cancer are found on the skin of apples.
If you want to be healthier, superfoods should be something that you consider into your diet. Superfoods are those fruits, vegetables, fish, and even meat which contain a lot of minerals, nutrients, vitamins, and antioxidants. These superfoods can make a huge contribution if you are opting for a healthier lifestyle.
However, in order for superfoods to provide maximum effect they should be taken with a healthy and balanced meal paired with exercise. The best way to get the most out of your diet is by having self-control and discipline through controlling your calorie intake, saying no to excessive and unhealthy foods, having a healthy mindset, and an active lifestyle.
Hopefully, this article is able to serve its purpose and give you an idea of which superfoods are best to consider. Help others share the same insight and experience by sharing this article.