10 Superfoods to Boost a Healthy Diet

10 Superfoods to Boost a Healthy Diet

No single food, not even a superfood, provides all the nutrients, health benefits, and energy we need to fuel ourselves. The 2015-2020 Dietary Guidelines for Americans recommends a healthy eating pattern that incorporates healthy choices from all food groups with an emphasis on calorie restriction.

Over the years, studies have shown that a healthy diet can reduce the risk of high blood pressure, heart disease, diabetes and some cancers. Diets such as the plant-based Dietary Methods to Stop Hypertension (DASH) diet and the Mediterranean diet have shown significant health benefits and have been shown to reduce chronic disease.

However, there are some foods that require special attention. These "superfoods" provide essential nutrients that can enhance your meals and snacks and further improve your overall health.


Here are List of Superfoods

• Berries

10 Superfoods to Boost a Healthy Diet

Berries are high in fiber, naturally sweet, and rich in color, making them high in antioxidants and disease-fighting nutrients.

Additional Tips: If the berries are out of season, it is useful to buy them frozen. Add it to yogurt, cereal, smoothies or eat it as a snack.

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• Fish

10 Superfoods to Boost a Healthy Diet

Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.

Additional tips: Buy fresh, frozen or canned fish. The fish with the highest omega-3 content are salmon, tuna steak, mackerel, herring, trout, anchovies and sardines.


• Leafy Vegetables

10 Superfoods to Boost a Healthy Diet

Dark leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals obtained from plants that have positive health effects). Also, add fiber to your diet.

Additional Tips: Try varieties like spinach, Swiss chard, collard greens, kale or mustard greens. Add them to salads or fry them in a little olive oil. You can also add vegetables to soups and stews.

• Nuts

10 Superfoods to Boost a Healthy Diet

Peanuts, walnuts, almonds, pecans: Nuts are good sources of plant protein. They also contain unsaturated fats, which may be a factor in reducing the risk of heart disease.

Additional Tips: Add a handful to oatmeal or yogurt or eat as a snack. But remember that they are high in calories, so limit them to small portions. Try different types of nut butters, including peanut (technically pea), almond and cashew butters. Nuts are also a great addition to cooked vegetables or salads.


• Olive Oil

10 Superfoods to Boost a Healthy Diet

Olive oil is a good source of vitamin E, polyphenols and monounsaturated fatty acids, all of which help reduce the risk of heart disease.

Additional Tips: Use instead of butter or margarine in pasta or rice dishes. Sprinkle on vegetables and use in dressings or stir-fries.


• Whole Grains

10 Superfoods to Boost a Healthy Diet

Whole grains are a good source of soluble and insoluble fiber and also contain several B vitamins, minerals and phytonutrients. Lowers cholesterol and prevents heart disease and diabetes.

Additional Tips: Try a bowl of oatmeal for breakfast. Swap your regular baked potatoes for bulgur, quinoa, whole berries, or brown rice. When buying bread from the supermarket, make sure the first ingredient is "100% whole wheat flour".


• Yogurt

10 Superfoods to Boost a Healthy Diet

Yogurt is a good source of calcium and protein and also contains live cultures called probiotics. These "good bacteria" can protect your body from other, more harmful bacteria.

Additional Tips: Eat more yogurt, but watch out for fruit or flavored yogurts, which are high in added sugars. Buy plain yogurt and add fruit to it. Lactobacillus, L. acidophilus, L. bulgaricus and S. Thermophilic. You can use yogurt or sauce instead of mayonnaise or sour cream.


• Cruciferous Vegetables

10 Superfoods to Boost a Healthy Diet

These include broccoli, Brussels sprouts, kale, cauliflower, cabbage, kale, collard greens, mustard greens, radishes and turnips. It is an excellent source of fiber, vitamins and phytochemicals, including indoles, thiocyanates and nitriles, which may protect against certain types of cancer.

Additional Tips: Steam or fry and add healthy oils and spices for flavor. Try adding frozen cruciferous vegetable mix to soups, casseroles and pasta dishes.

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• Legumes

10 Superfoods to Boost a Healthy Diet

This broad category includes brown, black, red and chickpeas, as well as soybeans and peas. Legumes are an excellent source of fiber, folic acid and plant protein. Studies have shown that it helps reduce the risk of cardiovascular disease.

Additional Tips: Add it to salads, soups and casseroles. Try making miso like chili or hummus.


• Tomatoes

10 Superfoods to Boost a Healthy Diet

It is rich in vitamin C and lycopene, which reduces the risk of developing prostate cancer.

Additional Tips: Add tomatoes to salads or use them as a tomato sauce over pasta. It can also be added to stews, soups or chili. Cooking and heating tomatoes in healthy oils, such as olive oil, allows the body to absorb more lycopene.

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