Superfoods are foods that are extremely high in nutrients and antioxidants. Including superfoods into healthy eating plans with help to boost your immune system and improve your health.
- High in fiber
- Naturally sweet
- High in antioxidants and disease-fighting nutrients.
Regardless of the season, berries can be eaten fresh or frozen. You can add them to yogurt, cereals, and smoothies, or eat plain for a snack.
- Good source of protein
- Omega-3 fatty acids help prevent heart disease
You can buy it fresh, frozen, or canned. The highest omega-3 content is found in salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.
- Good source of vitamin A, vitamin C, and calcium
- Has several phytochemicals (chemicals made by plants that have a positive effect on your health)
- Add fiber into the diet.
Spinach, swiss chard, kale, collard greens, or mustard greens are the greens you should look for. Salads are the fastest way to consume them but you can also sautee them in olive oil or add them to soups and stews.
- Good source of plant protein
- Contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
Add a small handful to oatmeal or yogurt or have as a snack. They are dense in calories, so be mindful of your portions. You can also have the nut butter or add some to salads and cooked veggies.
- Good source of vitamin E
- Has polyphenols and monounsaturated fatty acids
- help reduce the risk of heart disease.
You can substitute most recipes that call for butter with olive oil. Drizzle over vegetables, use as a dressing, or when sautéing.
- Good source of both soluble and insoluble fiber
- Contain several B vitamins, minerals, and phytonutrients
- Shown to lower cholesterol and protect against heart disease and diabetes.
Try having a bowl of oatmeal for breakfast. Substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato. Look for bread where the first ingredient is “100% whole wheat flour.”
- Good source of calcium and protein
- It contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.
Buy plain yogurt and add your own fruit. Fruit yogurts have a lot of added sugar. Look for yogurts that have “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.
- Include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips.
- Excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.
Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.
- Includes kidney, black, red, and garbanzo beans, as well as soybeans and peas.
- Excellent source of fiber, folate, and plant-based protein.
- It can help reduce the risk of heart disease.
Add to salads, soups, and casseroles. Make a chili or a bean-based spread such as hummus.
- High in vitamin C
- High in Lycopene, which has been shown to reduce the risk of prostate cancer.
Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili. Lycopene becomes more available for your body to use when tomatoes are prepared and heated in a healthy fat such as olive oil.
Come up with some amazing recipes with these superfoods and share them in the comments below.