10 Superfoods to Add to Your Diet
Posted Sep 24, 2018 by Ron • 3 months ago
Awareness concerning superfoods is on the rise. These are typically plant-based, but can be sourced from fish and dairy sources, and are nutrient-dense. Consequently, these are extremely beneficial for your health.
Some of the prominent superfoods include blueberries, chia seeds, kale, salmon, and so on. In fact, chia seeds have gained immense popularity. According to a recent survey in which consumers in the US were asked to rate the healthy and unhealthy foods from a list, chia seeds topped.
The superfood gained the first slot tied in with quinoa with an average rating of 3.79 out of 5. This explains that superfoods are more than just buzzwords. Let’s dig deeper into the healthiest superfoods that you should add to your diet:
Kiwi is a renowned superfood that boasts a healthy composition enriched with antioxidants and vitamin C. In contrast with several other fruits, kiwi contains a healthier and richer composition, which is why it is tagged as a superfood.
Research also reveals that kiwifruit promotes a good night’s sleep. It contains serotonin, a hormone that induces and maintains sleep.
Kale can help you knock out multiple nutritional requirements in just a few bites. You can easily get your daily recommended fill of vitamins A, C, and K in one bite. Kale is also a superhero on account of its rich antioxidant content.
Its anti-inflammatory properties can help safeguard your heart and keep certain cancers at bay. Plus, the magnesium and fiber present in kale aid in digestion. So, you have a very healthy food item at your service in the form of kale.
3. Sweet potatoes
These sweet and humble potatoes are also one of the best superfoods to have. Thanks to their alpha and beta-carotene content, these have a bright orange color. Also thanks to these compounds in sweet potatoes that your body converts them to their active form, vitamin A.
The vitamin is applauded for its role in enhancing eye and bone health. It also chips in a strong immune system. As if that were not enough, the phytochemicals work to battle and round up free radicals. Not to mention, only half a medium-sized sweet potato gives four times the per day value of vitamin A along with vitamins B6 and C, manganese, potassium, zeaxanthin, and lutein.
Eggs are also super-duper foods to eat or add to your favorite dishes. An egg gives you 6 grams of protein with 70 calories. Moreover, the yolk is packed with two powerful antioxidants namely zeaxanthin and lutein. These have a strong reputation for promoting good eye health.
A growing body of research also goes on to say that these two potent antioxidants can help slash the risk of age-induced macular degeneration. Unfortunately, as many as 11 million Americans experience one form or another of age-related macular degeneration. So, eating eggs is a good way to ward off macular degeneration.
Oily fish from cold water such as salmon is highly appreciated for its omega-3 fatty acid content. Alternatively, you can get omega-3s from mackerel and sardine. The fact of the matter is that omega-3s are crucial nutrients that your body needs.
These fight inflammation and work to promote cognitive well-being. On top of that, it has a role to play in supporting your cardiovascular health. Basically, the health merits of omega-3s are countless and we can go on and on. What’s important, however, is adding them to your diet, which is why salmon is titled as a superfood.
Although not much of favorite for several people, broccoli is packed with immense nutritional benefits. It is enriched with vitamins A, C, and K that help promote excellent bone health among other things. The green powerhouse also contains folate, fiber, and polyphenols antioxidants.
One component that gets broccoli’s name in every other superfoods list is sulforaphane. It is a type of isothiocyanate that is credited for warding off cancer. It works by stimulating your body’s detoxifying enzymes into action.
Mounting research confirms blueberries are excellent picks for reaping a ton of health benefits varying from lowering cholesterol to preventing cancer. These boast a rich content of phytonutrients and antioxidants.
Other berries such as raspberries and strawberries also show a high concentration of flavonoids. It is best to have half a cup of berries at least four times in a week.
8. Chia seeds
Chia seeds have an interesting history as a superfood. One page from its past shows that the superfood was used as money owing to its medicinal and nutritional value. Chia seeds are supremely nutrient dense.
They exhibit a high content of antioxidants, fiber, and omega-3s. The diverse antioxidant profile of chia seeds showcases anti-inflammatory and anti-cancer properties. Recent research also ties the consumption of chia seeds with reversing diabetes type II. Additionally, the plant-based item is a source of complete protein, which means that it delivers nine essential amino acids.
Quinoa provides 6 grams of fiber and 14 grams of protein. It is also naturally gluten-free, which makes it a good pick for you. Quinoa contains minerals such as manganese, iron, copper, and phosphorus. Both manganese and copper sweep away free radicals.
What’s more, the iron and phosphorus present in quinoa are helpful for protecting against cancer and yielding energy. Besides, the superfood plays a helpful role as a weight-loss-friendly food.
Sure we knew that “an apple a day keeps the doctor away.” However, the credit that we give to these sweet fruits is substantially less considering these are frequently listed as a superfood. Apples deliver a significant dose of fiber and antioxidant quercetin.
Apples also have a lower sugar content in contrast with other fruits such as bananas and grapes. Furthermore, apples are loaded with vitamin C and antioxidants as well. The American Heart Association points out that it is essential to add nine servings of fruits and veggies per day. Don’t forget to add apples.
Superfoods are excellent health chargers. These provide an abundant supply of antioxidants and essential nutrients. Hence, you shouldn’t delay adding them to your diet.
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