Any single food, even a superfood, cannot provide our body with all the health benefits, nutrition and energy needed to nourish it. Most medical professionals recommend a healthy eating pattern which combines the healthy choices from among the different food groups. In the past few years research has shown that a healthy diet reduces the risk of lifestyle ailments like diabetes, high blood pressure heart disease and some cancers. It is better to opt for a more plant based diet which has significant health benefits. However, there are some foods which can be considered to be superfoods for health as they provide some very necessary nutrients that can enhance the benefits from the healthy eating pattern.
BerriesBerries are high in fiber and they are naturally sweet and the richness in their colors itself shows that they are high in antioxidants and nutrients that fight disease. If berries are not in season, you can always opt for the frozen ones. You can add them to yogurt smoothies or cereals or simply eat them plain as a snack.
FishFish like salmon, mackerel etc. are high in protein and omega 3 fatty acids which help to maintain the cholesterol level in the body and prevent heart diseases. Both fresh and canned fish are good for healthy fish with the highest content of omega 3 are salmon, tuna, mackerel, trout, herring, sardines, and anchovies. Fish is one of the top 10 superfoods which keep the body fit and healthy
Leafy greensDark green leafy vegetables are very rich sources of Vitamins A , C and calcium. At the same time they contain several phytochemicals and high fiber content which are all good for health. It is a good idea to mix and match your leafy greens in salads or consume them in some other manner like soups or sauté them in a little olive oil. The vegetables that are most recommendable are spinach, kale, Swiss chard, mustard greens or collard greens.
NutsAlmonds, walnuts, hazelnuts and pecans are good as a source of plant proteins. They are also rich in monounsaturated fats which can reduce the risk of heart disease. You can eat them by themselves, or add some nuts to yogurt or oatmeal. However, you need to bear in mind that nuts are usually high in calories so eat only a handful at a time. It is also advisable to try different types of nut butters like peanut butter, cashew or almond butter. Nuts also taste good as an accompaniment to salads or cooked vegetables. Nuts are superfoods which help in enhancing the health of the body and keeping you fit.
Olive oilOlive oil is a rich source of monounsaturated fatty acids, polyphenols and vitamin E and all of them are good at preventing heart disease. It is advisable to use olive oil instead of butter when sautéing or as a salad dressing. You can also drizzle it over vegetables or while cooking pasta and rice dishes.
Whole grainsWhole grains are a rich source of both soluble and insoluble fiber. They also contain many B vitamins, phytonutrients and minerals. They protect against diabetes and proved to lower bad cholesterol levels hence preventing heart disease. It is a good idea to eat oatmeal for breakfast. Instead of the usual baked potato, it is a good idea to have quinoa, bulgur, brown rice etc. Even when buying bread it is a good idea to buy whole wheat bread instead of the usual white bread.
YogurtYogurt is rich in protein and calcium and it also contains live cultures known as probiotics. These are friendly bacteria which protect the body from harmful bacteria and hence enhance the immunity of the body against several diseases. You should avoid the flavored or sweetened yogurt because it contains a lot of sugar. It is a good idea to buy plain yogurt and add some fruit to it at home. These superfoods are a great way to keep your body healthy and prevent many ailments. There are some other superfoods and you can either conduct a research online for them or ask your nutritionist. Eating a good superfood diet will help to maintain not only your health but also energy levels.