Superfoods are a little bit of hype but also some of the healthiest foods you should be eating every day. While there’s no real definition of a superfood, at EatingWell, we think of them as multitaskers-foods brimming with various disease-fighting nutrients and delivered in a delicious form (think: antioxidant-packed blueberries).
But some super-healthy foods are a little exotic and expensive to fit into our everyday diets (ahem, goji berry) or something like, say, sardines-that you’d likely only have once in a while. We’re all for trying new foods and variety is important for a healthy diet but we wanted to find the healthiest foods that were easy to incorporate into your diet. After all, it doesn’t matter how healthy a food is if you’re not eating it.
The healthiest foods and diets focus on real whole food. Lots of vegetables and fruits, whole grains, healthy proteins and fats. Added sugar and sodium is limited. There are plenty of other good-for-you foods that didn’t make these list-like lentils, bananas and beets-but this list is a great place to start to add more healthy foods to your diet.
So, here is a list of 10 easy-to-eat, easy-to-find, everyday superfoods to keep eating healthy simple and delicious.
All berries are great sources of fibre-a nutrient that most Nigerians don’t get enough of. Fibre helps keep your digestive system healthy and working properly (ahem…) and is good for your heart and your waistline, since it’s so filling. All berries are good for you so be sure to mix it up. In the winter, when berries aren’t in season, grab frozen (without sweeteners) which are great for smoothies, oatmeal, or thawed in yoghurt. Raspberries (one of the best breakfast foods for weight loss) boast the most fibre at 8 grams per cup-and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fibre (4 grams) but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fibre, but more than a full day’s recommended dose of skin-firming vitamin C.
Supply of high-quality vegetarian eggs, the protein might provide your meal staying power also. Additionally, egg yolks include lutein and zeaxanthin-two antioxidants which keep healthy.
In reality, mounting study hyperlinks lutein and zeaxanthin with decreased danger for oesophagal macular degeneration, the main cause of blindness in people over 50. And lutein can also help shield skin from UV damage. Who understood the humble egg has been nutritious?
3. Sweet Potatoes
Sweet potatoes are so brightly coloured as a result of their beta and alpha-carotene. Your system converts these chemicals to the active form of vitamin A, that will help to keep your own eyes, bones and immune system.
All these phytochemicals also function as antioxidants, sweeping up disease-promoting free radicals. 1 medium sweet potato-or about 1/2 cup-provides almost four times the recommended daily value of vitamin A, and a vitamin C and B6, potassium, calcium, manganese and lutein and zeaxanthin.
This green power packs vitamins C and K (which assists with bone health), in addition to folate.
There’s another motive broccoli often makes a top place on”superfoods” lists: it provides a wholesome dose of sulforaphane, a kind of isothiocyanate that’s considered to thwart cancer by helping to stimulate the body’s detoxifying enzymes.
Oats are a breakfast staple and also very the superfood. Eating more ginger is a simple way to up your fibre consumption, a nutritional supplement the majority of us do not get enough.
Fibre is fantastic for our bowels as well as our waistlines and also for keeping us full-all crucial qualities in a part of the food.
To get a superfood snack or meal begin with plain yoghurt and then turn them into healthful snacks and meals such as sour oatcakes, homemade granola to appreciate with yoghurt and fruit or DIY energy snacks using peanut butter.
Dark leafy greens do a body good. Spinach is teeming with significant nutrients: vitamins A, C and K-as well as some fibre, iron, potassium, calcium, magnesium and vitamin E.
Studies have discovered that eating leafy vegetables, such as spinach, helps you eliminate weight, lower your chance of diabetes, keep your mind young and help fight cancer.
Studies show if you drink tea frequently, you might lower your risk of Alzheimer’s disease, diabetes and some cancers, also have healthier gums and teeth and harder bones (Tea can also assist with weight reduction ).
How? Irrespective of the wide range of tea you pick, maximize the ability of its own flavonoids by ingesting it freshly brewed. If you would like to maintain a batch of tea on your fridge, add a little lemon juice-the uric acid and vitamin C at that squeeze of lemon, orange or lime help conserve the flavonoids.
What can not nuts do? They are packed with healthful polyunsaturated fats and magnesium, two major nutrients for cardiovascular health.
These nutrients may also provide protection from insulin resistance, which may result in diabetes. Consequently, this reduces inflammation, which might decrease cancer risk.
Additionally, nuts deliver fibre, which studies suggest may help you remain healthy by consuming beneficial gut bacteria. Spread nut butter toast, catch a couple of nuts to get a snack or create your own simple path mix.
Oranges are an underrated fruit. Nevertheless, the humble orange is a superb source of vitamin C, one big orange (or even a cup of OJ) includes a complete day’s dose.
Vitamin C is essential for generating white blood cells and cells that fight infections; it is also a potent antioxidant which helps protect cells from free-radical harm and plays an integral role in generating skin-firming collagen. Oranges are also high in fibre and folate.
Yoghurt comprises probiotics or”good bacteria” which keep our bowels healthy. Additionally, it is full of calcium. Pick Greek yoghurt to get a much larger protein increase and whenever possible attain for plain.
Flavoured yoghurts have a tendency to have plenty of added sugar that add calories without nourishment.