To keep our immune system in the best shape, it’s important to eat a diet rich in vitamins and minerals. Certain foods, known as superfoods, are particularly good for us as they’re nutrient-dense and can help prevent disease. We look at 18 of the best superfoods to boost your health:
Blueberries
Blueberries contain a high-level of antioxidants, which help protect your cells from damage and reduce inflammation. Blueberries also contain vitamins C and K and fiber essential for good digestion. You can eat blueberries as a snack or add to cereal or pancakes for a juicy immune boost.
Kale
Kale is one of the most nutritious foods you can eat, providing high amounts of vitamins A, C, and K, along with fiber and calcium. This leafy green veg supports eye health, boosts immunity, and improves bone health. Kale can be eaten as a side dish, or put it in your morning smoothie if you’re not a fan of eating it on its own.
Salmon
Omega-3 fatty acids, which are vital for heart health and lowering inflammation. These fats are abundant in salmon and other oily fish so you should try to eat at least one portion per week. Oily fish like salmon also contains vitamin D, selenium and B vitamins which are great for skin and promote good brain function.
Quinoa
Quinoa is a high-protein, gluten-free grain that has all nine necessary amino acids. It is a real superfood that is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus and vitamin E.
Chia Seeds
According to Precision Nutrition, two teaspoons of Chia seeds contain 4.7 grams of protein. This superfood can help promote better digestive health and long-lasting energy because it also includes fiber and omega-3 fatty acids. The easiest way to eat chia seeds is to sprinkle over yogurt or muesli for a protein-rich breakfast.
Avocados
Avocados are rich in healthy monounsaturated fats, fiber, vitamins C, E, K, and B-6, as well as folate, magnesium and potassium. They have become a brunch mainstay in the United States and can help lower inflammation, promote heart health, and improve skin health.
Broccoli
One of the greatest veggies to increase your intake of vitamins and minerals is broccoli. This rich green veg contains antioxidants including sulforaphane and vitamins C and K, which may help lower the risk of cancer. Additionally strong in fiber, this wonder vegetable supports healthy digestion and aids in blood sugar regulation.
Sweet Potatoes
Sweet potatoes are classed as one of your five-a-day, a health initiative supported by the American Heart Association. High in fiber, vitamins A and C, manganese and antioxidants like beta-carotene, sweet potatoes can help support vision, immune function and skin health.
Almonds
Almonds are rich in healthy fats, fiber, and vitamin E, which contribute to heart health by lowering bad cholesterol and reducing inflammation. They can help lower cholesterol levels, reduce hunger and contain 6.4g of protein in one serving (20 nuts).
Turmeric
Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound. It can help reduce inflammation, improve brain function and lower the risk of chronic diseases. Turmeric is traditionally added to curries and stews but is now common in smoothies and vitamin shots.
Spinach
Spinach is rich in vitamins A, C, and K, as well as iron, calcium and antioxidants. It supports eye health, boosts the immune system and promotes healthy skin. Like kale, spinach can be added to smoothies and soups if you don’t like to eat it as a salad or a side-dish.
Green Tea
Green tea is loaded with antioxidants, particularly catechins, which can improve brain function, fat loss and reduce the risk of cancer and heart disease, according to a study published in The National Library of Medicine.
Garlic
Alongside ginger, garlic is another aromatic powerhouse known for its immune-boosting qualities. It contains compounds like allicin, which exhibit antibacterial and antiviral properties. Additionally, garlic can help reduce blood pressure and improve cholesterol levels. Given the wonderful flavors it adds to dishes, there’s always a good reason to include garlic in your cooking.
Greek Yogurt
Greek yogurt is strained to remove the whey, resulting in a thicker and creamier texture. This process also concentrates the protein content, making it a great option for building and repairing muscle tissue.
Dark Chocolate
Dark chocolate is actually quite healthy because it is full of antioxidants and minerals like iron and magnesium, while standard chocolate is typically loaded with sugar and artificial ingredients. These have powerful anti-inflammatory and cognitive advantages, and they can also dramatically enhance your heart health. You can therefore truly indulge in dark chocolate guilt-free as long as it contains at least 70% cocoa.
Walnuts
Similar to almonds, walnuts are a delicious nut high in antioxidants, protein and omega-3 fatty acids. This means that they have anti-inflammatory properties and are great for your heart and brain. To increase your intake of nutrients, add walnuts to salads, cereal, or just eat them as a snack.
Beets
Not only are beets a tasty treat, enjoyed fresh or pickled, but they also offer a wealth of health benefits. Rich in vitamins, minerals, and antioxidants, particularly betalains with anti-inflammatory properties, beets can boost blood flow and support liver function. To easily add them to your diet, consider roasting or juicing beets for a flavorful addition to your meals or smoothies.
Oats
Oats are packed with both soluble and insoluble fiber, including particularly beta-glucan that helps lower cholesterol, regulate blood sugar and promotes digestive health. Oats offer a good amount of protein, making them a filling meal that’s especially beneficial for vegetarians and vegans.
18 Foods Most People Don’t Realize Are Healthy
Some foods, such as whole milk and cheese, usually labeled as unhealthy, can be packed full of nutrients. Understanding which foods are commonly misunderstood as unhealthy can help you make the most of the essential vitamins, minerals, and other beneficial nutrients they offer. Here are 18 grocery items that people often think are unhealthy but provide great health benefits.
Read More: 18 Foods Most People Don’t Realize Are Healthy
18 Foods You Should Throw Out As Soon As They Expire
Getting rid of foods as soon as they expire will ensure your meals remain safe and delicious. Don’t put your health at risk; throw these 18 food items away straight after they expire.
Read More: 18 Foods You Should Throw Out As Soon As They Expire
17 Foods Permanently Removed from American Store Shelves
Safety concerns and health risks are two of the main reasons behind the banning of certain foods and ingredients, as food safety regulators sometimes deem different food products to be too dangerous. Here are 18 intriguing and often surprising foods that you won’t find on supermarket shelves in America.
Read More: 17 Foods Permanently Removed from American Store Shelves
