10 Super Foods To Boost Your Health
Over the years, research has shown that healthy dietary patterns can reduce risk of high blood pressure, heart disease, diabetes, and certain cancers. Eating healthy has oodles of positive benefits - for the body and the mind alike. When we eat well we feel good.
However, there are a few foods that can be singled out for special recognition. These "superfoods" offer some very important nutrients that can power-pack your meals and snacks, and further enhance a healthy eating pattern.
1. Fish
Eat plenty of fish, especially those fatty fish like salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer
2. SPINACH and other leafy green vegetables
Spinach and some other leafy greens like arugula, kale are a good source of vitamin A, vitamin C, and calcium, as well as lutein and zeaxanthin: nutrients that can help protect against macular degeneration.
And the dietary fiber found in dark greens can decrease the risk of colorectal cancer, according to the American Institute for Cancer Research. Carotenoids, another type of plant pigment, also act as antioxidants that fight off potentially cancer-causing free radicals in the body.
3. Broccoli
Broccoli and some other cruciferous vegetables like Brussels sprouts, bok choy, cauliflower are heralded for health benefits such as lowering the risk of cancer, and preventing heart attacks and stroke.
They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
4. Garlic and Onions
They may be pungent (some even bring us to tears), but allium vegetables — chives, onions, garlic, leeks, and the like — deliver potent health benefits.
This pungent bulb has been used to ward off disease for centuries, as it inhibits the growth of bacteria, lowers cholesterol and blood pressure and has some serious anti-inflammatory power.
Studies have found allium vegetables may play a role in preventing cancer, and garlic in particular may benefit people living with diabetes, high cholesterol, and high blood pressure.
5. Nuts and Seeds
Most Seed and Nuts are a great source fat, fiber, and protein. There are different super power for each nuts, almonds for heart health, cashews for cognition, Brazil nuts for cancer. Seeds like flaxseeds, chia seeds, and hemp seeds are easy to incorporate into your diet and are packed with vitamins and minerals.
Walnuts are at the top of the “supernut” list, with their antioxidant power helping to prevent diseases like certain types of cancer.
6. Whole Grains
A good source of both soluble and insoluble fiber.
Barley, bulgur wheat, brown rice, and oats are common whole grains that have the whole nutritional package.
Whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.
7. Citrus Fruits
The sweet and sour bite of citrus fruits like grapefruit, oranges, lemons, and limes is
low in calories and high in water. It crowned as superfoods because of their fiber and vitamin C content, also strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. Studies found that adults ages 50 and older who ate oranges every day had a 60 percent less chance of developing macular degeneration compared with those who didn’t eat oranges.
8. Dark Chocolate
According to recent research, the cacao in dark chocolate is full of antioxidants, gram-for-gram, even more than most fruit juices. Antioxidants may play a role in cancer prevention, heart health, and weight loss, according to a study.
A 1 or 2 ounce serving of dark chocolate (with a minimum of 70 percent cacao) a day may have other health benefits, such as improving cognition, preventing memory loss, and boosting mood.
9. Berries
Any edible berry is worthy of superfood status. While all differing in nutritional value, blackberries, cranberries (the fresh, not dried, variety), strawberries, and raspberries, to name a few, are low-calorie, high in fiber, and packed full of antioxidants that help fight against cancer-causing free radicals.
Blueberries in particular have a high number of anthocyanin pigments, which not only give them their rich color, but also act as powerful antioxidants that may lower the risk of diabetes, heart disease, and degenerative diseases like Alzheimer’s
10. Beans and Legumes
Legume family includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein.
Chickpeas, edamame, lentils, peas, and the thousands of other bean types are densely packed with nutrition, and research has found the high levels of fiber and vitamins in them can help with weight loss and regulating blood sugar levels.