Countless articles remind people of the sort of foods they ought to avoid eating if they want to remain free from disease and illness. The problem with such articles is that they don't generally offer suggestions to tell people what they should be eating instead to boost overall health.
Are you trying to amend your diet to make sure you consume enough of the right types of food? Here's a list of delicious superfoods to include in your diet If you want to maximize your health and feel wonderful:
Salmon
Perhaps you've heard that salmon is rich in healthy omega-3 fatty acids. A diet rich in omega-3 fatty acids may boost your cardiovascular health. However, salmon is also a great source of protein, B vitamins, potassium, and selenium.
Of course, salmon isn't the only oily fish that has many associated health benefits. Other oily fish such as tuna and mackerel are excellent for you, too. They can both make great alternatives to salmon.
Oily fish is wonderful for your health, but be careful not to eat it for dinner every night of the week. Fish can contain traces of mercury. Mercury can build up in your body over time. Nevertheless, the FDA still recommends eating at least one portion of oily fish per week. If the FDA recommends that you at least one portion of oily fish a week, why not go ahead and eat two?
Berries and Grapes
Fruits that are blue, red, purple, or black contain high levels of plant compounds called flavonoids. There are six different types of flavonoids. According to the NCBI, flavonoids have demonstrable antiviral and antibacterial effects.
What's more, flavonoids may help to reduce oxidative stress in cells. This means that flavonoids can reduce the damage done by free radicals. Free radicals are linked to oxidative stress. Oxidative stress is associated with cancer, premature ageing, diabetes, inflammation, and even prematurely gray hair.
If you want to make sure you are getting sufficient flavonoids in your diet, eat plenty of fruit and vegetables. Colorful fruit and vegetables are especially healthy. Blackberries, blueberries, red or black grapes, and cherries are all full of flavonoids. Other sources of flavonoids include red cabbage, tea, dark chocolate, and red wine.
Oats
Lots of research has been conducted on oats to find out more about their potential health benefits. For instance, the research findings of the PMC show that oats can improve gastrointestinal health. They may also help to prevent certain types of cancer. What's more, oats contain phenolic compounds. These compounds may have antioxidant properties.
Not only are oats great for your health, but they're also very versatile. You can soak oats in water, fruit juice, or any type of milk. You can consume oats cold, or heat them. You can add any type of fruit to your oats. You can put a touch of maple syrup or manuka honey into oats if you'd like to sweeten them healthily. If you prefer savory food, you may want to add salt, pepper, and white cheddar to your oats.
Leafy Greens
Anyone interested in boosting their health should include dark, leafy greens in their diet. Spinach, kale, chard, mustard greens, and collard greens are all excellent for your health. That's because they're rich in phytochemicals and high in fiber. Leafy greens are also high in vitamins C and A. They even contain a decent amount of calcium.
Are you worried that your greens will taste boring or unappetizing? You can stir-fry most dark, leafy greens. You can also add them to salads, soups, and stews. If you're not fond of leafy greens, simply add plenty of your favorite herbs and spices to improve their taste.
Garlic
Garlic has been used for its myriad health benefits since ancient times. Garlic is widely researched, too. Trials conducted by the PMC show that regular consumption of garlic can regulate several biomarkers of different diseases including cancer, cardiac disease, high blood pressure, and diabetes. Garlic has also been demonstrated to have antioxidant, anti-inflammatory, and lipid-lowering effects.
To get the most out of garlic health-wise, it's best consumed raw. However, you don't have to chew it like an apple if you'd rather not. You can add raw garlic to a salad or some low-fat mayonnaise. You can also use raw garlic, cucumbers, olive oil, and live yogurt to make a delicious Greek tzatziki sauce.
Dark Chocolate or Cocoa Nibs
You may have read or heard that chocolate is bad for you. That's because milk chocolate and white chocolate are both full of sugar and saturated fat. You probably already know that a diet high in sugar and saturated fat will have a very negative impact on your overall health.
However, dark chocolate with a high cacao bean content is excellent for you, according to Web MD. The cacao beans in dark chocolate may increase levels of HDL cholesterol, potentially lowering your risk for a heart attack or stroke. Cacao beans also have antioxidant properties.
Cacao nibs are very good for your overall health and wellbeing, too. They're full of flavonoids and potassium, so including them in your diet may reduce your risk of developing cardiovascular ailments. Cacao nibs are also full of compounds that can increase the level of dopamine and serotonin in your bloodstream. These hormones have mood-boosting properties. Thus, consuming cacao nibs may help improve depression and other issues such as PMDD.
How can you include cacao nibs in your diet? Simply replace the chocolate chips you would usually use when baking with cacao nibs. This will make the sweet treats you consume a bit healthier for you.
Olives or Extra Virgin Olive Oil
Do you like olives? Some people love them. Others dislike them immensely. Whatever your opinion, olives are undoubtedly a superfood. They contain high levels of plant polyphenols. The NCBI states that plant polyphenols have a potent antioxidant effect on the cells of the human body.
If you're lucky enough to like olives, you could include them in the salads you prepare. Alternatively, you might like to try your hand at making stuffed olives or olive pasta. It's easy to include olives in your diet if you enjoy them.
You should also consider replacing your regular vegetable oil with extra virgin olive oil, even though it costs a little extra money. However, make sure you choose extra virgin olive oil. The extra virgin stuff contains more of the healthy bioactive compounds and antioxidants found in olives than more refined varieties of olive oil. Don't use it for frying at high temperatures, though, because the impurities in extra virgin olive oil burn and can become carcinogenic.
Nuts
If you're looking for a superfood snack, choose a handful of mixed nuts. Nuts are packed with vitamin E as well as minerals such as selenium, manganese, copper, and magnesium. They're also full of fiber, protein, and healthy fats.
The NCBI claims that studies conducted on nuts show they can lower your risk of several different ailments including hypertension, cardiovascular disease, some types of cancer, metabolic syndrome, and more.
Thus, it's a great idea to choose nuts over potato chips the next time you feel like a snack. You can also add nuts to many different savory recipes. For example, pesto sauce contains pine nuts, and satay sauce calls for peanuts. Nut roast is another delicious dish you might like to try if you're looking to improve your diet. Nuts are a tasty addition to numerous desserts, too.
Tomatoes
Like olives, tomatoes seem to be a bit of a polarizing food in that people either tend to love or loathe them. If you love tomatoes, you're lucky. Tomatoes are full of nutrients that can support heart health. For example, they contain folate, fiber, potassium, and vitamin C.
Tomatoes also contain all four major carotenoids. According to Manfred Eggersdorfer, a renowned Professor for Healthy Ageing, carotenoids have an antioxidant effect. They can also improve eye health and cognitive function. Carotenoids may even help to prevent cancer.
Tomatoes gain even more nutritional value once cooked. Fortunately, you can make many delicious sauces using cooked tomatoes. They also taste delicious when roasted, especially if you add garlic, black pepper, and a little bit of low-fat cheese.
Live Yogurt
Why is live yogurt considered a superfood? First of all, live yogurt is a great dairy product. It contains a healthy dose of protein as well as significant amounts of calcium, magnesium, vitamin B-2, and vitamin B-12.
What's more, live yogurt is made by introducing probiotic bacteria strains to milk. Research conducted by PubMed Central indicates that the probiotic bacteria in live yogurt may help to promote both gastrointestinal and immune system health. However, further research into these hypotheses is required.
Do you want to include more live yogurt in your diet? If so, look for plain live yogurt. For instance, thick creamy Greek yogurt is delightful. Yogurt tastes great with fruit, manuka honey, or maple syrup. You can also add nuts to yogurt to make an interesting texture combination. If you're in the mood for something savory, try making an appetizing Greek tzatziki sauce.
Make Use of The Internet
Do you want to find more recipes to help you incorporate superfoods into your diet? If so, simply search online for inviting recipes that include at least one superfood. The internet is full of mouthwatering, healthy recipes that anyone can try. Alternatively, you could peruse cookbooks that are based on the concept of healthy eating.
Happy Eating
Many superfoods taste fantastic. What's more, they make you feel and look great. Once you've created a list of superfood recipes that take your fancy, all that remains is for you to enjoy trying them out with your friends and loved ones. You're sure to discover plenty of nutritious dishes that you all love to eat.
No single food — including superfoods — can offer all of the nutrition, health benefits, and energy we need to nourish ourselves. The 2015–2020 U.S. Dietary Guidelines recommend healthy eating patterns, “combining healthy choices from across all food groups — while paying attention to calorie limits.
Over the years, research has demonstrated that healthy dietary patterns can reduce disease risks such as high blood pressure, heart disease, diabetes, and certain cancers. It also allows you to get more energy naturally. Dietary patterns such as the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, which are mostly plant-based, have shown significant health benefits and reduction of chronic disease.
However, there are a few foods that can be singled out for special recognition. These “superfoods” offer some very important nutrients that can power-pack your meals and snacks, and further enhance a healthy eating pattern.
Cacao The Superfood of Superfoods
Cacao is high in Magnesium and other nutrients, making it a superfood. Cacao contains many different healthy compounds, including magnesium, which are essential for health. Many people switch to cacao when quitting coffee because it contains all the benefits you get from coffee - both physiological and psychological.
Rich in Antioxidants
Superfood cacao contains high levels of flavonoids that help protect the body from disease. They may even help to lower blood pressure, improve heart health and increase energy.
High in Essential Nutrients
Cacao provides the perfect balance of magnesium, which aids muscle tension and anxiety. Studies have shown that the bean has a direct link to women craving chocolate every month. Cacao is also an excellent source of protein, iron, potassium, essential fats, calcium, chromium, and zinc.
Reduces inflammation
Because cacao is naturally high in flavanols and procyanidins, it can help with inflammation. These inflammation-fighting compounds have been shown to promote the production of anti-inflammatory cytokines that temper the release of inflammatory cytokines.
Skin health
The common myth that chocolate causes acne has been reviewed for years. In fact, it has been established that the dairy and sugar component of chocolate is what contributes to breakouts not the cacao content. In dermatology, a cacao skin care product has many benefits for our skin including improved circulation and hydration.
Boost mood
The amino acid tryptophan is found naturally in cacao. It helps to enhance relaxation, boost mood and promote better sleep. This effect has been attributed to the conversion of tryptophan from cacao into serotonin and the presence of some compounds in cacao that alleviate mood, thereby protecting against depression. Enhanced alertness and focus has also been associated with cacao consumption.
Some of the rarest cacao in the world is found in the Pacific Islands. It is that cacao which has the fine flavour and characteristics that was responsible for Samoan cacao achieving a premium price over bulk cocoa. The nutrient dense volcanic soils of Samoa add to that rich tapestry of nutrients making cacao a coffee alternative both your body and brain will love. We’ve created cacao products like our single-serve Drinking Cacao (Affectionately called Koko Samoa), cacao nibs and cacao husk tea - all of which helps minimise withdrawal symptoms, and reduce the difficulty when quitting coffee.
If having a hot beverage in your hand is as much psychologically rewarding as it is physically, Koko Samoa is your best friend. Drinking cacao is a called many things in many cultures, but the practice of pure organic cacao beverages is ancient. With it, you can systematically decrease your coffee consumption over a 21 day period or longer.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. For professional dietary advice you should always consult a Registered Dietitian (RD), and for diagnosis of a health condition you must see your physician.