We all know that when a person suffers from bad health, he can’t enjoy the pleasure of everything. In order to achieve the optimum health, nutrition experts and health practitioners suggest loading up on superfoods.
Believe me, no single food can improve or upkeep someone’s health.
It is a combination of several foods definitely about fruits and vegetables. Superfoods are considered full-packed nutritious foods that will sweep your illnesses away. What are superfoods and why are they called as super-foods?
What are Superfoods?
Certain foods do provide greater health benefits than most. We refer to them as “superfoods.” Superfood does’t have its own food group yet consuming these kinds of foods that are packed with nutrients is definitely a good idea.
Superfoods don’t just make you ten times healthier or keeping diseases away, but they can also bring you other wonderful health benefits. These foods have extra-large doses of vitamins and minerals that can help us sweep off diseases and live a longer, healthier and life.
The nutrients that superfoods contain include antioxidants, use to ward off cancer; healthy fats, for preventing heart disease; fiber, believed to prevent diabetes and digestive problems; and phytochemicals, the chemicals in plants responsible for deep colors and smells, that have numerous health benefits.
Can’t wait to know about these superfoods? Well, here’s a list of the 30 Superfoods, that will make you Super Healthy. You might want to include these in your grocery list.
- Chinese Cabbage
This belongs to the cabbage family which has low sodium content, which means it can help regulate your blood pressure. It can also fight anemia and fatigue because it has a high iron content, which is responsible for producing hemoglobin in your blood. Chinese cabbage is rich in antioxidants, which can boost eye health and provide you with healthy, glowing skin.
Carrots help with good vision and can help prevent cancer. It can also help slow down the aging process of cells. Studies show that carrots can lower the risk of heart diseases, and can have a cleansing effect by providing Vitamin A in the liver.
They’re easy to prepare and high in protein, iron, and other essential nutrients plus it’s pretty cheap. Lentils are low in calories and high in nutrition and the perfect legume to eat in the summer in salads, spreads, and crackers. Eat lentils and reap their health benefits such as it can lower cholesterol, promotes heart health digestive health and stabilized blood sugar.
Cucumbers are a good source of water, and they help to rehydrate the body in a different way. Pick a firm, dark green cucumber and pop it into your shopping basket to see its impressive health benefits. Aside from they keep you hydrated, cucumbers also help fight heat both inside and out. It flushes out toxins when you eat this superfood regularly.
Spinach is another popular superfood that can be easily found in markets today. They are high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Did you know that cooked spinach actually has more nutrients than raw ones? Because cooked spinach contains a bit more iron and vitamins A, K, B2, and B6.
- Green Leaf Lettuce
Green Leaf lettuce contains high amounts of vitamins A, C, K, and B vitamins, along with a number of essential minerals and also has protein and calcium. It can significantly aid brain function as it is rich in dietary nitrate, which helps prevent deterioration of brain cells.
But take note that green leaf lettuce may have the tendency to spark food allergies, especially if you already have some known allergies.
They are a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. It’s got fiber to help with regularity and keeping blood sugar levels optimal, it helps the heart and eyes with lutein, and can help prevent cancer.
Aside from a popular spice, garlic is also used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men.
The spice refers as Turmeric is actually the dried and ground rhizome of a plant in the same family as ginger. Turmeric is a powerful spice with an impressive list of uses and benefits. It’s known for its antioxidant content and ability to work as an anti-inflammatory.
They’re super because they contain lycopene, an antioxidant rarely found in other foods. Studies show that it could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fiber, and vitamin C.
Beans are a good source of protein and fiber, that helps you stay full and satisfied. The protein and fiber in beans also temper the rise in blood sugar that occurs after a meal, which can help stabilize mood. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management.
Apples are extremely rich in dietary fiber and important antioxidants. It helps digestive process and contains polyphenols that offer a variety of benefits. The most notable of which is they’re able to help regulate your blood sugar levels. Apples are so nutritious food that you can still eat them even if you have diabetes.
Most of us know that bananas contain a good amount of potassium, but it’s also a good source of fiber. When combined, these two features make bananas one of those foods you should try to consume on a daily basis. Why is potassium so important? It helps to regulate your blood pressure, and this does a great service to your overall heart health and well-being.
Avocados do contain a decent amount of fat that is known to have heart-healthy monounsaturated fats. They also contain more potassium than bananas! The potassium in it can help you maintain healthy blood pressure levels. For those who wish to get rid of extra pounds, eat more avocados often because it is loaded with fiber.
Lemons are one of the best ingredients for detox water because they are rich in vitamin C. They are best for aiding one’s digestion, shedding off pounds, and even boosting one’s energy. It can also treat internal bleeding because of its antiseptic and coagulant properties.
Watermelons can surely help you hydrated because it is made up of about 92% water. This fruit has a good number of electrolytes, which can protect you from heat stroke. They also contain more lycopene than tomatoes. Lycopene is an antioxidant that promotes heart and eye health, keeps bones strong, boosts brain function, and prevents various cancers.
Many types of berries can offer you plenty of antioxidant support, as well as add a burst of flavor to a dish, a meal, or all by themselves. Blueberries have been shown to help the belly fat fight and help you avoid cardiovascular diseases. Cranberries can help with yeast infections, tooth health, and certain types of cancers. Goji Berries rank extra high in antioxidants. And raspberries contain a good amount of potassium which can help with blood pressure levels.
Mangosteen is a healthy fruit that is rich in water, energy, protein, carbohydrates, and fiber. It is among the fruits that are known to contain powerful antioxidants that are useful to the immune system and the entire body. Incorporating mangosteen in the diet may be effective in weight loss. The various nutrients found in mangosteen also ensure good health and well-being.
This tropical fruit helps strengthen your memory as well as your digestion. It may also fight cancer and Alzheimer’s disease.
A powerful source of protein is found in eggs that helps you lose weight. It is also a great source of omega-3 fatty acids, which are essential for normal body function and heart health. They are also rich in nutrients such as amino acids, choline, vitamin D, and a whole lot more.
- Dark Chocolate
This is one of the superfoods that many people will not have a problem eating. A cacao bean confection that is rich in flavonoids that can help lower blood pressure and regulate blood circulation in the body. It also promotes heart health, boosts brain function, and reduces the risk of several types of cancer.
Never miss a chance to eat pineapple. Not only is it absolutely delicious, it may also strengthen your digestion, your bones, and can aid with weight loss. This tropical fruit is a great source of vitamin C known to help boost immune system.
Oats got plenty of fiber without a lot of calories so you can feel fuller longer without dipping too far into your daily calorie budget. If you do start adding more oats to your diet, be sure to go organic so you’ll have the peace of mind knowing that you’re not ingesting grains that were treated with pesticides and other chemicals.
Honey offers a lot of variety when it comes to foods. It can help you prevent things like cancer and heart disease, and if that’s not enough it can also help regular blood glucose levels. Try adding a teaspoon of honey and the juice of half a lemon to a cup of hot water in the morning. It can make a great replacement for a cup of coffee and can prepare your digestive system for the work ahead of it for the day.
- Sweet Potatoes
Start to consider adding sweet potatoes as side dishes to your meals throughout the year. Sweet potatoes are high in many important nutrients which contain a good amount of fiber. They’re a good source of iron, as well as magnesium and Vitamin D, C and B6. They’re also great for reaching weight loss goals and are a good carb.
Here are its benefits:
- Stabilizes Blood Sugar
- High in Antioxidants
- Boosts Brain Function
- Enhances Immunity
- Promotes Vision Health
- Aids in Weight Loss
Salmon is another superfood that can definitely give you a healthy heart. With its high dose of omega-3 fatty acids, salmon can reduce the risk of cardiovascular diseases. When you are exposed under the heat of the sun, there’s no need to constantly apply sunscreen lotions. Why? Because salmon has anti-inflammatory properties and it can boost your skin’s natural protective shield against the damaging effects of UV rays.
- Raw Milk
You may think that milk is a beverage it’s actually considered a food. Raw milk, especially kefir, provides the body with a rich source of vitamins A, D, C and B. It’s also loaded with calcium, magnesium, phosphorus, essential fatty acids (medium-chain triglycerides, or MCT oil) and trace minerals.
Wheatgrass is a must have in your daily diet. This is a young grass of the common wheat plant, Triticum aestivum. It is loaded with the iron, calcium, magnesium, amino acids, vitamin A, C, and E. But what adds to wheatgrass’s value is the high amount of chlorophyll it contains. Chlorophyll is a much-needed nutrient that the Westerner’s body often goes without.
- Raw Nuts
Raw almonds, walnuts, cashews, and other nuts provide a hearty dose of fiber and omega-3 fatty acids. They’re also loaded with vitamins and minerals, such as iron, magnesium, and calcium. Nuts may help lower your risk of heart disease and diabetes, especially when you use them as a protein substitute for red meat.
Coconut and coconut oil are both high in medium-chain triglycerides, a type of beneficial fatty acid that can help support the health of your gut due to its bacteria-fighting, antioxidant properties. These fatty acids are also easy to digest, can be burned up as fuel rather than stored as fat and are able to provide immediate energy. Coconut oil has been credited with aiding in weight loss, keeping hair healthy and smooth, and even preventing bone loss.
You are what you eat!
Whether you’re searching for ways to boost your immune system, fighting fatigue, or recovering from an illness, doctors often recommend healthy lifestyle changes. The foods you eat can often help with the prevention and management of symptoms.
So if you want to achieve overall good health, go ahead and stock up on these amazing eatables today. A good goal would be to eat at least one superfood a day, but of course the more the healthier. One of life’s pleasures is sampling new tastes, and if you find that you haven’t tried some of these foods before, start with those so you can broaden your taste horizons.
Rick Spector is the author for HealthandFitnessVitality.com. He has been working with writing for over two years. He spends most of his off-work time training MMA style kickboxing, practicing guitar, and catching up with the latest social media viral heats.
You can reach him at rick (at) healthandfitnessvitality (dot) com