People do a lot of things to stay healthy. Some head to fitness and wellness centers to exercise while others take vitamin supplements regularly to boost their immunity. But if you’re looking for a much simpler way to achieve health and longevity, then you should be eating the right kind of foods.
In your quest to learn the secrets of how to be healthy, you might come across the term “superfoods.” These food items have become quite popular as they are healthier than most. This is because they are “multitaskers,” or have more than just a few benefits for health.
However, nutritionists don’t like the term and have dismissed it as a buzzword time and again because it confuses people into thinking that eating only several kinds of foods can make you healthy. The truth is, only a balanced diet and a healthy lifestyle can do that.
But if you have access to superfoods, why not take advantage of the benefits they offer and include them in your meals? These food items are packed with many kinds of disease-fighting nutrients. The best part is, they taste awesome, too.
Want to know which items you’ll find in the grocery store are considered superfoods? Below are eight examples of these must-have food items that can help you live a healthy life:
1. Berries
Berries are some of the most popular superfoods in the world. All types of berries are excellent sources of fiber that help keep the digestive system working smoothly. They have also been found to be beneficial for the heart.
Berries can fill you up with a lot less calories than other foods, making them a great choice for people trying to lose weight. This is especially true when you mix them up with other low-calorie ingredients like oatmeal and unflavored or plain yogurt.
When buying berries, be sure to mix it up. During winter, you can grab unsweetened frozen berries to mix into your weight loss snacks. You can also make wiser choices by knowing the amount of fiber and nutrients each type of berry has to offer.
Raspberries, for instance, have the highest fiber content (about 8 grams per cup). They are also rich in ellagic acid that can help fight cancer.
Blueberries have half the fiber as raspberries but have higher levels of anthocyanins, an antioxidant that helps keep your memory sharp even as you age.
Meanwhile, a cup of strawberries has 3 grams of fiber but can provide a lot more vitamin C than the recommended daily dose. This vitamin is known for strengthening the immune system and skin-firming effects.
2. Sweet potatoes
Sweet potatoes, especially those that are orange in hue, are excellent sources of alpha and beta carotene that can be converted into the active form of vitamin A. This helps keep your eyes, bones, and immune system working their best.
The phytochemicals present in sweet potatoes also work as antioxidants that clean up disease-causing free radicals in the body.
Even a single medium-sized sweet potato can give you four times more than the recommended daily dose of vitamin A. On top of that, it is also a good source of vitamins B6 and C, manganese, potassium, lutein, and zeaxanthin.
3. Tofu (soybean curd)
Tofu, a cheese-like food product made from soybean curd, is another superfood that has been found to offer plenty of health benefits. Typically used in Eastern Asian cuisine, tofu can be prepared by frying, baking, or boiling (as in a soup).
Like other products made from soy, it has high levels of isoflavones – a plant-derived estrogen-like substance that has antioxidant, anti-inflammatory, antimicrobial, and anti-cancer properties. Because of this, tofu is a great food choice for slowing down cellular aging, regulating inflammatory response, fighting microbes, and protecting against some types of cancer.
On top of that, tofu is a great alternative source of protein and contains amino acids that are essential in synthesizing protein. It also has a high mineral content that helps boost bone and teeth strength. These minerals include calcium, manganese, iron, selenium, magnesium, phosphorus, zinc, and copper.
The best part is that eating tofu has been found to make you feel fuller for extended periods, which means you won’t crave more than you should if you include it in your weight loss regimen.
4. Eggs
Eggs are an excellent source of protein and can give you energy that lasts longer. A single egg can provide as much as 6 grams of protein and about 70 calories.
Aside from being a good protein source, eggs are also good for the eyes. Egg yolks contain lutein and zeaxanthin – two of the crucial antioxidants that help ensure 20-20 vision even as you age.
Substantial research shows that lutein and zeaxanthin help reduce the risk of age-related macular degeneration. Lutein has the added benefit of preventing skin damage from exposure to UV rays.
5. Oats
Popular as a breakfast staple, oats are also lauded as a superfood because of their high fiber content. If enjoyed as a whole grain, oats are filling and don’t contain added sugar.
Incorporate this superfood into your meals or snacks by eating them plain or as an added ingredient to other superfoods like berries. You can also mix pinhead oats with yogurt and peanut butter for an energy boost.
6. Broccoli
Broccoli is a cruciferous vegetable rich in vitamins A, C, and K. It also contains high levels of folate and delivers a healthy dose of sulforaphane – an anti-cancer isothiocyanate that stimulates the detoxifying enzymes in the body.
7. Nuts
Like berries, nuts are famous superfoods that contain plenty of fiber for better digestive health. Nuts are an excellent source of protein, fatty acids, vitamins, and minerals.
However, nuts should be enjoyed in moderation as they contain high levels of calories. Still, these calories are mainly due to nuts’ high monounsaturated fat content, which is actually quite healthy since they help cut one’s risk of stroke and heart disease.
Nutritionists recommend that you make your nut intake as varied as possible. Expand your shopping list beyond peanuts and go with other varieties like Brazil nuts, walnuts, pecans, cashews, and pistachios when possible.
8. Quinoa
Quinoa is a new superfood that has become quite popular as of late. Usually treated as a grain despite being a seed, quinoa is a nutritious replacement for rice, wheat, pasta, and oats.
Like most grains, quinoa has high fiber content, but this is not the best thing about it. You see, quinoa is one of the few plants that contains protein and contains all eight essential amino acids (isoleucine, histidine, lysine, leucine, methionine, threonine, tryptophan, phenylalanine, and valine) at the same time.
It is also rich in other nutrients such as manganese, magnesium, calcium, iron, potassium, and several B-vitamins.
Make Grocery Shopping Healthier
Staying healthy means eating healthily.
Aside from maintaining a balanced diet, one way you can maintain good health is by selecting the right foods to consume.
Make your grocery shopping list healthier by including these superfoods on your next supply run.
Facebook
Twitter
Instagram
LinkedIn
RSS