You may have heard the term ‘superfood’ before. This is used to describe a food that is rich in nutrients and is considered particularly beneficial for health and well-being. There are many superfoods for you to incorporate into your diet, and below we are going to take a look at some of the most beneficial superfoods, which are easy to purchase and add to your daily meals.
There is only one place to begin, and this is with spinach. Spinach is bursting with tasty health benefits, and you can eat as much as you like of it, as it only has 23 calories per 100 grams. It contains a cross-section of antioxidants and phytonutrients, such as the carotenoids zeaxanthin and lutein, as well as iron, folate, coenzyme Q10, beta-carotene, and vitamins E, C, and K. It is tough to find vegetables that have more vitamin K than spinach. It is a plant that has remarkable abilities to improve blood quality, increase vitality, and restore energy. Spinach can be incorporated into your diet in a number of ways. It works well with poached eggs for a healthy breakfast while it is also a key ingredient in soups and stir-fries.
Next, we have kale, which seems to have become one of the most popular superfoods as of late. For a delicious, nutritious snack, you can crisp kale in the oven with a little bit of sea salt and extra virgin olive oil. This is great for keeping those cravings at bay. You can also use kale in a tasty, hearty soup, and it is a great ingredient in stir-fries too. But, what about the health benefits? Kale is filled with fibre and essential minerals and vitamins. One serving of cooked kale will give you more than half of the vitamin C you are recommended daily. This, and the great dose of vitamin A that kale provides, means that kale can slow down premature ageing and is fantastic for your skin. It also brightens the whites of the eyes and is beneficial for your complexion and body due to the nutrient, lutein, which is present in this excellent superfood. If that wasn’t enough, thanks to the high fibre content, kale is also great in aiding digestion.
Wild salmon is another ingredient that is bursting with flavour and a whole host of excellent health benefits too. The great thing about salmon is that you can enjoy it at any time of the day. Similarly to spinach, it works well with poached eggs for a delicious breakfast. You can also enjoy it for lunch with a nice side salad, or for dinner with lots of healthy veggies. Salmon contains minerals such as zinc, potassium, and iodine, and it is also a great source of protein. Perhaps one of the most significant things about salmon is that it boasts omega-3 fats, which is beneficial for good eyesight, a major component for both nerve and brain tissues, while also being the ultimate anti-ageing nutrient. If that was not enough, wild salmon also contains an abundance of selenium and vitamin D for healthy bones, nails, skin, and hair.
You should also add berries to your diet if you want to boost the nutrients and good stuff you get. You can eat berries, like raspberries and strawberries, on their own, but you can also enjoy them in many different ways, such as by incorporating them into oatmeal. Oatmeal is another type of food that is going to add a lot of nutrients and benefits to your diet as well. You can read up on oatmeal for more information. You may be wondering is oatmeal gluten free? Oats are naturally gluten-free, which is great news. Make sure you’re careful, though, as sometimes producers will process and package oats, so you need to ensure that you purchase pure oats. You can also enjoy berries with natural Greek yogurt too, so the options are endless when it comes to these fruits. But what makes them good in the first place? Well, not only are they high in fiber, but because of their rich color, they are also high in disease-fighting nutrients and antioxidants.
Legumes are a broad category of food which includes peas, soybeans, garbanzo beans, red beans, black beans, and kidney beans. You can enjoy them in many different ways, for example, in a casserole, soup, or salad. A lot of people also use them to create a bean-based spread, such as hummus, or to make a chili. No matter how you choose to enjoy them, you are going to get a lot of benefits from legumes. This is because they are a great source of plant-based protein, folate, and fiber. Studies have also shown that legumes can help in terms of reducing the risk of heart disease as well.
When we say yogurt, we mean that you should add more natural yogurt to your diet; not the type of yogurt that is filled to the brim with additives and coloring. Yogurt is beneficial because it is a good source of both protein and calcium, as well as containing probiotics, which are live cultures. You may be wondering why having live cultures would be beneficial. After all, it does not really sound pleasant. However, these can protect the bad from more and other types of bacteria that are harmful. You do need to be mindful of flavored and fruited yogurts, as they can contain a lot of sugar. The best thing to do is purchase plain natural yogurt and then add your own fruit. A lot of people also like to use natural yogurt instead of sour cream or mayonnaise. You should make an effort to look for yogurts that have live active cultures, with examples including S. thermophilus, L. bulgaricus, L.acidophilus, and Lactobacillus.
In addition to everything that we have discussed so far, wholegrains make a good choice. This is because they are a great source of both insoluble and soluble fiber, as well as containing phytonutrients, minerals, and a number of different B vitamins. These have been shown to protect against diabetes and heart disease, as well as lowering cholesterol. There are many ways that wholegrain can be added to your breakfast. Having a bowl of oatmeal for breakfast is a good example. You can also have brown rice instead of your typical bake potato. You can also try out wheat berries, quinoa, and bulgur. When you are purchasing bread at the grocery store, make sure that the first ingredient mentioned is 100 percent whole wheat flour.
Nuts are a great source of plant protein. This includes pecans, almonds, walnuts, and hazelnuts. They also feature monounsaturated fats, which can be a factor in lowering the chances of suffering from heart disease. Again, there are a lot of ways that nuts can be incorporated into food. You can have them on their own as a snack or you can add them to yogurt or oatmeal. You should only have a small quantity of nuts because they do contain a lo9t of calories. There are also some great natural nut butters as well, including cashew, almond, and peanut, even though peanut is technically a legume.
Pronounced keen-wah, Quinoa is ideal if you are looking for something healthy to bulk out meals and make you feel fuller for longer. Similarly to salmon, it can easily be enjoyed any time of the day. You can team it with soups and salads, or enjoy it as a side dish. For breakfast, simply add some almond milk and you have a tasty, fast, and filling nutritional breakfast. Contrary to popular belief, Quinoa is not strictly a grain, as it comes from a plant seed that is related to spinach. Quinoa has all of the amino acids that your body requires to repair itself and build muscle. This is because it is a complete protein food. Not only is it high in protein, but also it gives a healthy dose of fats and a few carbohydrates, and it also features folate, magnesium, zinc, copper, riboflavin, potassium, niacin, thiamine, vitamin BG, and lysine, which is an important amino acid.
Last but not least, we have broccoli. Broccoli is rich in both vitamin C and magnesium. Vitamin C is considered an extremely powerful immunity booster, and it helps to fight viruses and infections too. It also leads to interferon production, which is an antibody that blocks infections and viruses from getting deep into cells. It can improve bone health because there are 92 micrograms of vitamin K in one cup of chopped broccoli. There are so many different ways you can consume broccoli. It makes a delicious side dish, and it also goes well in soup, casseroles, salads, and stir-fries.
To conclude, these are some of the best superfoods to incorporate into your diet today. Other superfoods to consider include eggs, sardines, garlic, onions, cauliflower, cranberries, apples, pumpkin, ginger, almonds, watermelon, strawberries, chia, green tea, and blueberries.