Super Foods Your Diet Should Not Go Without!
The key to a healthy life is that of a healthy mind, body and soul. For anything else to work, however, the body has to come first and thus maintaining a good diet for your health is essential! Check our list below of the super nutrient packed foods and drinks that can help fortify your body for a healthy life.
Tomatoes
Delicious either grilled or fresh! Tomatoes are high in vitamin C and antioxidants. Its red colour is due to lycopene – a powerful carotenoid that has been scientifically proven to reduce the risk of cancer and heart disease. It also has lutein and zeaxanthin – natural compounds that promote eye health.
Mushrooms
The cold season means you won’t get much of vitamin D – an essential nutrient needed to boost your immune system. Don’t worry, you can simply eat mushrooms! Whether you have it stir-fried or mixed in your favourite pasta or soup, mushrooms will give you lots of health benefits as they contain niacin, riboflavin, thiamine, potassium and dietary fibre.
Sweet Potatoes
Orange-coloured fruits and vegetables are high in vitamin C, calcium, and potassium. They are known to help reduce bad cholesterol in the body and improve heart health. And even if they are naturally sweet, sweet potatoes are advisable for diabetics because this crop contains carotenoids that help stabilise blood sugar level and reduce insulin resistance.
Avocados
If you’re having issues with weak heart or high cholesterol, now is the time that you start learning how to make guacamole! Avocado is one of the best sources of monounsaturated fats – the healthiest fats that provide plenty of health benefits. You can also get these ‘good fats’ from olive oil, canola oil and peanut oil.
Berries
Antioxidants are essential in eliminating free radicals in your body that cause cell damage. If you want to increase the amount of antioxidants in your body, snack on berries! Raspberries, grapes, cranberries and related fruits are rich in flavonoids – natural compounds that have anti-inflammatory effects. In one study, blueberries were found to contain ellagic acid, which has been shown to fight cancer.
Cruciferous Veggies
Broccoli, cauliflower, Brussels, cabbage and other cruciferous vegetables are filled with antioxidants and essential compounds that lower your risk of developing macular diseases, memory problems, high blood pressure and other serious illnesses. Broccoli, which is a ‘wonder veggie’, has more vitamin C than orange and more calcium than milk!
Edible Seeds
New studies suggest that flaxseed may be able to fight everything, from diabetes to heart disease and cancer. This nutty, tasty seed can incredibly turn morning cereals, oatmeal, yogurt, waffles and other ordinary dishes into something special! Other edible seeds, such as those coming from sunflower, sesame and pumpkin are great sources of fibre, unsaturated fats, and protein.
Dark Chocolate
Coffee and Tea
How about coffee in the morning and tea in the afternoon? Coffee contains antioxidants that can enhance your memory, uplift your mood and boost your ability to concentrate. Research also reveals that moderate consumption of caffeinated coffee reduces the risk of type 2 diabetes. Tea, on the other hand, is high in polyphenols (another antioxidant) that lowers bad cholesterol.
Low-Fat Dairy
Another source of vitamin D is dairy products such as yogurt, cheese, and milk. Eating dairy products on a regular basis may also help strengthen your heart health, boost your immunity and reduce your risk of developing certain cancers. Don’t forget to choose non-fat or low-fat dairy products so you don’t get to consume a lot of saturated fats which are bad for your health.
Whole Grains
Improve your digestion and burn those stubborn fats by adding whole grains to your daily diet! These foods are very rich in fibre which does not just support weight loss but also helps normalise blood sugar levels, and prevent the risk of artheoclorosis.
Red, Red Wine
Grapes contain resveratrol, a natural compound that prevents the build-up of plaque in your arteries and fight the damaging effects of bad cholesterol. Studies show that resveratrol may also lower the risk of cancer and diabetes. Limit your intake to one to two glasses of wine every day, or else, wine may do you more harm than good.
Fatty Fish
Fish like salmon, tuna and mackerel are high in omega-3 fatty acids that don’t just boost your cardiovascular health, but also enhances your brain function, particularly your memory. Omega-3 fatty acids are also known for their anti-inflammatory properties. Don’t like eating fish? You can take fish oil supplements instead.
Nuts
A handful of nuts like pistachios, walnuts, almonds, pecans and peanuts can certainly improve your health to a higher level! According to experts, nuts are high in monounsaturated and polyunsaturated fats, fibre, antioxidants, and vitamins and minerals that offer great benefits to your health!
Beans and other Legumes
Whether you’re looking to lose some pounds or build your muscles, eating a diet high in protein can surely help you! Beans, lentils, and all legumes are fully loaded with protein and fibre. They also help lower down bad cholesterol levels, improve digestion and stabilise glucose levels in the body.
Being healthy is not a matter of fate. It’s a choice! Nature has provided us with everything we need to stay fit and healthy. By incorporating these foods to your regular diet, and observing healthy lifestyle, you can certainly protect yourself from serious illness and make your life longer and more worth living!
Dear Readers,
Do you regularly eat some or most of the super foods listed here? Can you cite some more?
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