“You are what you eat”
There are 12 superfoods that you should be eating on a regular basis. All have their own unique health benefits. If you mould your diet around the majority of these foods, you’ll notice an improvement in your health and how you look and feel.
12 Superfoods for Better Health
The12 superfoods which should be consumed regularly for better health are:
1. Almonds and other nuts
These are great sources of healthy fats, fibre, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. All things considered, almonds are as close to perfect as a food can get.
2. Beans and legumes
Beans and legumes are some of the most underrated foods on the planet. They are excellent sources of dietary fibre, protein, B vitamins and many other important vitamins and minerals. They have been shown to help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal.
3. Spinach and other green vegetables
Spinach is rich in vitamins A, C and K, magnesium, iron and manganese. These are a great source of phytonutrients and antioxidants. Eating spinach can benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health benefits.
4. Low-fat dairy
Consuming dairy products provides health benefits, especially improved bone health. Dairy products are a great source of calcium, potassium, vitamin D and protein which are vital for health and maintenance of your body. Intake of dairy products is linked to improved bone health especially in children and adolescents, and may reduce the risk of osteoporosis.
5. Oatmeal
Oats are among the healthiest grains on earth. They’re an incredibly nutritious gluten-free whole grain packed with vitamins, minerals, fibre and antioxidants. In fact, their fibre and protein content is higher compared to other grains. Oats contain some unique ingredients, such as the soluble fibre beta-glucan and antioxidants called avenanthramides.
Studies have shown that oats and oatmeal have many health benefits including weight loss, lower blood sugar and cholesterol levels, a reduced risk of heart disease, protection against skin irritation and reduced constipation. In addition, they are very filling and are among the healthiest foods you can eat.
6. Eggs
Eggs are among the most nutritious foods you can find, providing virtually all the vitamins and minerals you need. They are an especially good source of vitamin E and protein. To top things off, eggs are cheap, taste awesome and go with almost any food. They really are an exceptional superfood.
7. Turkey and other lean meats
Whilst being great sources of protein, they are also low in fat.
8. Natural peanut butter
This can be included under #1, but natural peanut butter makes eating nuts easier because you can spread it on wheat bread, bananas, celery, etc. Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, and zinc.
It can be a healthy option when eaten as part of a balanced diet. It is rich in several nutrients, including protein and magnesium, which may help protect the heart and manage blood sugar and body weight. However, eating too much peanut butter can increase a person’s daily intake of saturated fat, sodium, and calories.
9. Olive oil
Quality extra virgin olive oil is incredibly healthy. Due to its powerful antioxidants, it benefits your heart, brain, joints and more. It may be the healthiest fat on the planet.
Buying the right kind of olive oil is extremely important. Extra virgin olive oil retains some of the antioxidants and bioactive compounds from olives. For this reason, it’s considered healthier than the more refined variety of olive oil.
10. Wholegrain breads and cereals
Whole grains have been a part of the human diet for tens of thousands of years. Proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health. While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure. For improved health and longevity, consider adding whole grains to your diet every day.
11. Extra protein
Most people eat enough protein to prevent deficiency, but some people need a much higher protein intake. Even though a higher protein intake can have health benefits for many people, it is not necessary for everyone. If you need to lose weight, improve your metabolic health, or gain muscle mass and strength, make sure you’re eating enough protein.
12. Raspberries and other berries
Raspberries are low in calories but high in fibre, vitamins, minerals and antioxidants. They may protect against diabetes, cancer, obesity, arthritis and other conditions and may even have anti-aging effects. Raspberries are easy to add to your diet and make a tasty addition to breakfast, lunch, dinner or dessert.
These 12 superfoods have a high nutritional value and should be incorporated into your daily diet to improve your health and make you look and feel great.