Superfoods get a lot publicity, but they are actually one of the most nutritious foods you can eat daily. There is no definitive specific, quantifiable definition of what superfoods are however, here at Eating Well we see them as multi tasking food items that are brimming with anti inflammatory nutrients and packed into a tasty.
Some super healthy foods may be just a bit expensive or are something you’d probably just indulge in once or twice every once in a while. We’re all about trying out different foods and it’s essential to a healthy diet but we wanted to discover superfoods that are easy to incorporate into your daily diet. It is not important how healthy the food is if it’s in no way eating it.
The most healthy diets and foods that are available focus on whole, natural foods like a wide variety of fruits and vegetables along with whole grains, nutritious oils and proteins, as well as low sodium and sugar. There are many other healthy foods that weren’t included on this list, such as bananas, lentils and beets, this list is a great starting point for anyone trying to incorporate more healthy foods into your diet.
Berries
Every berry is a great source of fiber, which is a nutrient most Americans do not get enough of. Fiber keeps your digestive system in good shape and in good working order, keeping your stomach full and is beneficial to your health. The berries of every kind are beneficial to the body, so be sure to mix it all up. In winter, when the berries aren’t available, pick frozen fruit and mix them into smoothies, oatmeal or frozen and thawed in yogurt. The berries of the rhubarb have the highest levels of fiber with 8 grams of fiber per cup. They also have the compound ellagic acid which is believed to be that has anti-cancer properties. Blueberries contain less amount of fiber but are packed with antioxidants known as anthocyanins. These can help to keep your memory sharp as you get older. The cup you drink of strawberries provides the equivalent of 3g fiber but is more than a full day’s recommended amount of vitamin C, a skin-firming vitamin.
Eggs
An excellent source of egg protein that is vegetarian, they can provide your meals with more energy. Eggs contain around 700 calories, and contains 6 grams of protein. Additionally, egg yolks are rich in two antioxidants, zeaxanthin and lutein. These ensure healthy eyes. Actually, research that was that was published in 2023 in the PLOS One journal is linked zeaxanthin and lutein with lower risk of macular degeneration due to age, one of the main causes of blindness among people aged 65. Lutein can also protect the skin against UV damage.
Broccoli
This superfood is packed with Vitamins A, C and K in addition to folate. It is also the reason why broccoli is often an upper position in superfoods lists: it offers a nutritious dose of the chemical sulforaphane. It is an isothiocyanate believed to fight cancer by helping to increase the detoxifying enzymes of the body.
Oats
Oats are an essential breakfast ingredient and a great superfood. Consuming more oats is an easy method to boost the amount of fiber you consume and make the perfect breakfast. Oats are also an all grain, and plain Oats aren’t loaded with added sugar. To make a superfood rich snack or meal start with plain oats, and transform into things like blueberry oatmeal cakes or homemade granola and homemade cake to drink with yogurt and fruit or energy packed snacks made from peanut butter.
Spinach
Dark leafy greens do a body good. Spinach is packed with essential nutrients like vitamins A, C, and K as well as fiber and iron as well as magnesium, calcium, potassium along with vitamin E. Research has shown the consumption of more vegetables such as spinach can help you shed weight, decrease the risk of developing diabetes and keep your brain healthy and aid in fighting cancer.
Tea
Studies have shown that drinking tea on a regular basis it can reduce your risk of developing Alzheimer’s or diabetes as well as some cancers. You will also have healthier gums and teeth as well as stronger bone. Tea is high in the class of antioxidants known as flavonoids. Whatever type of tea you pick it is possible to maximize the effectiveness of flavonoids when you drink 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 found in the juice of lemon citrus, lime or lemon aid in preserving the flavonoids.
Nuts
What’s wrong with nuts? They’re loaded with polyunsaturated fats as well as magnesium, two vital minerals for heart health. These nutrients could also offer protection against insulin resistance which could lead to diabetes. Antioxidant substances that are found in nuts, such as Resveratrol and ellagic acid could reduce wear and tear of your body due to free radicals.This helps reduce inflammation and 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.
Oranges
Oranges are a under-appreciated fruit. A simple orange can be a great food source for vitamin C. even one orange provides a full daily dose. Vitamin C is vital to produce white blood cells as well as antibodies that fight infections. It’s also known as an effective antioxidant that helps shield cells from damage caused by free radicals and plays an important part in producing collagen for skin firming. Oranges are also rich in folate and fiber.
Yogurt
Yogurt is a source of probiotics, good bacteria that help maintain the health of our guts. It’s also a good source of calcium. One cup of yogurt is about half of the daily calcium intake and includes potassium, phosphorus zinc, riboflavin and zinc as well as vitamin B12 as well as protein. Try Greek yogurt for an additional boost in 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
Although superfoods don’t have a precise definition but the food items that are labelled as such are safe enough to be consumed regularly. Superfoods aren’t just delicious but they’re loaded with health enhancing antioxidants and nutrients. You can add berries to your oatmeal or add sweet potatoes to your grain bowl, or snack on nuts, and enjoy the benefits of superfoods each day.