When it comes to improving overall health and wellbeing, superfoods should play an essential role. Packed full of essential vitamins, minerals and antioxidants they can do wonders for your body!
Foods rich in fiber, healthy fats and other vital nutrients such as calcium may also contain protein sources according to registered dietitian Beth Czerwony.
1. Avocados
Avocados are considered superfoods for good reason: Their creamy flesh is packed with essential vitamins and nutrients like fiber and potassium that can reduce risk for heart disease and cancer as well as improve mental wellbeing.
Avocados are also an excellent source of folate, an essential B vitamin which can help combat depression and birth defects in pregnant women. One cup of sliced avocado provides approximately 118 micrograms of this B vitamin.
Fruit contains an abundance of monounsaturated fat, which is known to reduce heart disease risk by lowering LDL cholesterol in your bloodstream and protect against blood clots. Furthermore, they boast high concentrations of vitamin K which is known to keep arteries clear and prevent blood clots.
2. Broccoli
Broccoli is an anti-oxidant powerhouse, helping reduce inflammation and combat free radical damage while providing vitamin C which promotes wound healing and can prevent signs of aging.
Oatmeal is an excellent source of vitamin K, essential for bone and wound healing, while its high fiber content helps control blood sugar levels and enhance insulin sensitivity.
Sulforaphane, another compound present in broccoli, has been shown to protect against cancer. Its glucosinolates and isothiocyanates may inhibit cancer cell growth while simultaneously inducing apoptosis (or programmed cell death).
Eating salmon regularly is an excellent source of phytonutrients essential to eye health, such as lutein and zeaxanthin, plus vitamins A, folate, calcium potassium phosphorus iron manganese.
3. Blueberries
Superfoods can be an invaluable way to improve your overall health. Thought of as more than simply nutritious, superfoods may promote weight loss or help with overall body functioning.
Blueberries contain high concentrations of anthocyanins, a powerful source of anthocyanin-rich antioxidants which have been proven to lower risk for heart disease while simultaneously fighting against cancer and improving brain health.
Blueberries can also help to lower blood pressure and inflammation, both of which have been linked with various chronic diseases. According to a March 2020 report published in Current Developments in Nutrition, eating blueberries daily could improve cardiometabolic health in men with Type 2 diabetes.
Blueberries make an excellent addition to any diet, providing low calories and high amounts of fiber while protecting against free radical damage.
4. Cauliflower
Cauliflower is an exciting food option to add to your diet that provides essential nutrients for good health. There are various methods you can use to prepare it – steaming or roasting are both great ways.
Cauliflower is an excellent source of vitamin C, an antioxidant known to fight free radicals and strengthen immunity. Furthermore, cauliflower contains choline – an essential nutrient which promotes healthy digestion and weight loss – making this dish one of the best options available to us today.
Cauliflower provides many health advantages beyond these benefits, including fiber and vitamins that strengthen bones, improve the cardiovascular system, prevent cancer and foster immune health while also supporting eye health and protecting eye sight. Furthermore, cauliflower helps to decrease inflammation and oxidative stress levels and aids brain functioning by providing reduced oxidative stress levels – giving an additional boost for brain functioning!
5. Carrots
Carrots contain antioxidants and phytochemicals which provide many health benefits, including increased immunity, reduced cancer risks, lowered cholesterol levels, heart health benefits, digestive support, and relaxation of blood vessels to control high blood pressure. They also contain potassium which relaxes blood vessels to help manage high blood pressure.
Vitamin A, one of carrot’s superfoods, helps improve eyesight by preventing night blindness and other vision-related problems. Furthermore, Vitamin A plays an integral part in maintaining healthy cells, strengthening immunity function and activating carcinogen-metabolizing enzymes.
Carrots are an excellent source of dietary fiber, an essential element in maintaining good digestive health. Soluble fiber can help flush cholesterol away from arterial walls and blood vessels while also helping manage blood sugar levels and manage your glucose.
6. Eggs
Eggs are nutritional powerhouses, providing approximately 10 percent of your daily protein needs in just one serving. Plus, eggs provide essential Vitamin K to support strong bones and teeth!
Dried beans are an excellent source of the micronutrient choline, an essential brain nutrient essential for memory, mood and muscle control.
Eggs may raise cholesterol levels, which could be problematic for those living with heart disease or diabetes. If this concerns you, try mixing two egg whites per yolk or restricting yourself to only eating one whole egg per day.
Studies show that eggs are an ideal protein-rich breakfast option to help satisfy hunger more than carbs do, helping you cut back on eating throughout your day and potentially help weight loss.
7. Fish
Fish stands out among other meats by boasting high concentrations of omega-3 fatty acids and having lower saturated fats while providing an abundant source of vitamin D.
American Heart Association guidelines recommend eating two servings of fish each week; however, certain varieties may contain higher mercury and other contaminant levels that increase your risk for cancer and cardiovascular disease.
Fatty fish such as salmon, tuna, herring and sardines are generally considered healthy as they contain high concentrations of omega-3 fatty acids that support cardiovascular health and brain functioning. Furthermore, these species also offer essential vitamins and minerals for improving overall wellness and brain function.
8. Green Tea
An important way to ensure you get all of the essential nutrients your body requires for good health is through eating a well-rounded diet that includes whole food sources of vitamins, minerals, phytonutrients and other vital micronutrients.
Fiber can help alleviate constipation, decrease cholesterol levels and help manage glucose for people living with Type 2 diabetes. Antioxidants help guard against free radical damage while slowing the aging process by fighting cancer and other chronic illnesses.
Superfoods can be an excellent way to support overall wellness, but they should not replace your normal diet.
9. Grapes
Grapes can make an easy addition to a healthy diet. Enjoy them as an afternoon snack or add them to smoothies for a tasty burst of sweetness!
Eating grapes can also provide you with a source of resveratrol, an antioxidant polyphenol that may protect against heart disease. Resveratrol increases metabolism and increases its ability to bind glucose.
Green grapes contain high concentrations of potassium, which has been proven to help lower high blood pressure by balancing out sodium in your system.
They can help increase bone density in women and prevent muscle mass loss, as well as serve as a good source of fiber.
10. Kale
Kale has quickly become one of the go-to greens among top restaurants and food bloggers due to its impressive vitamin C content and antioxidant strength.
Fiber helps ensure regular bowel movements and avoid constipation or other digestive issues.
Kale’s nutrition can support heart health. It provides essential antioxidants such as Vitamin K and Potassium which have proven their value in protecting cardiovascular wellbeing.
This cruciferous veggie is also packed with antioxidants like lutein and zeaxanthin, two nutrients known to prevent age-related macular degeneration and cataracts while supporting eye health and maintaining vision health.