Leading a healthy lifestyleis all the rage right now (but isn’t it always?)and we constantly struggle to keep up with changing health and diet information. Oftenit seems that eating abalanced diet has been pushed to the wayside to make space for hipper alternatives to healthy eating. We know that figuring out how tokeepa balanced diet can be difficult, but there are myriad benefits by simply including certain things in your day-to-day diet—many of these things can have a profoundly positive effect on your health. So if you are already mindful of cutting out the junk, also be intentional about adding in the good.
Nutritionists affectionately refer to this group of good foods as “super foods” aseach is packed with nutritional benefits (and bonus:naturally low in calories!). With a wide variety of super foods available, we know you can find at least a few you’ll enjoy. Was one of you resolutions this year to eat better or be healthier? Here’s where to start!
Fruits and vegetables are an important part of a balanced diet, but you already knew that! Here’s what you might not know:
Blueberries
An excellent source of vitamin C andfiber, whichcan help you keep a lean physique and are delicious additions to smoothies and cereal. Blueberries also contain acompound called pterostilbene, which has been shown to reducetumor growth.Eat as ahealthy snack (fresh or frozen).
Kale
Kale contains more iron than beef and more vitamin C than oranges. It has high levels of Omega 3 fatty acids, which help to alleviate arthritis and autoimmune disorders.Most nutritionists havedetermined kale to be one of the most nutritionally-rich green vegetables.
Pumpkin
Pumpkin seeds are high in potassiumwhich is good for your heart.It’s also rich in beta-carotenewhich is converted into Vitamin A in the body. We need this essential nutrient to achieve strong immune systems. They also strengthen the immune system through a large amount of iron, help prevent diseases, and are good for your eyesight.
Avocado
Widely considered one of the healthiest foods in the world. Avocado is chock full of beneficial nutrients for your cardiovascular health. Such as:
- Vitamin E content helps prevent cholesterol oxidation
- Folate helps keep hom*ocysteine levels in the blood at bay
- Phytosterols help reduce cholesterol absorption
- Potassium aids in blood pressure regulation
- Fiber helps maintain healthy blood sugar levels
Aside from being heart healthy, eating avocado is known to have wonderful aesthetic benefits. The Omega-9 fats are great for repairing damaged skin cells. Its antioxidants help prevent wrinkling of the skin and the vitamin C aids the production and retention of collagen and elastin, which are the primary factors in skin elasticity and firmness. This means that daily avocado treatment can even complement a traditional skincare regimen. (And avocado toast is basically the greatest thing ever.)
Cauliflower
Cauliflower is a bit uniquein that it aids in proper fetal development. It has ahigh variety of nutrients that will help your liver neutralize toxic substances, it’s agood source of Vitamin C, andsince it’s so low in calories, it’s a great staple in your everyday diet. And don’t knock it until you’ve triedcauliflower “rice”orroasted cauliflower.
Spinach
Spinach is the king of super vegetables. Just one cup of spinach can help strengthen the immune system and fight infection.Most people eat cooked or raw spinach, but the healthiestway to consume it is juiced. Cooked spinach comes in second in terms of nutrition and raw is next.
Whole grain has long held its reign as one of the simplest, healthiest, and most affordable food decisions we make.
Quinoa
Quinoa is a healthier and heartier alternative to rice. It is a gluten free grain that is rich in protein and contains good supplies of iron and magnesium (which can help with migraines).It isalso high in fiber and contains every essential amino acid we need.
Steel Cut Oats
Steel cut oats containmore fiber and protein than regular rolled oats. Like most foods high in good fibers, regular consumption of steel cut oats may be beneficial for your cardiovascular health.Additionally, steel cut oats are good for preventing diabetes and controlling your blood pressure. Since they have a very low glycemic index, they are a great low-impact source of nutrients.
Chia Seeds
One tablespoon of chia seeds has more calcium than a glass of milk, and you don’t have to worry about the added fats or hormones in cows’ milk. Chia seeds also contain more Omega-3 than salmonand more antioxidants than blueberries. Just call them super seeds!
Flax Seed
Another great source of fiber, Flaxseed helps stabilize blood sugar and lowers cholesterol.They also contain more“lignans” than any other plant which are great forhormone regulation and immune system health.Flaxseed must be ground prior to consumption in order to reap the benefits.
The foods we highlighted above aren’t the only super foods out there! Here are a few more highlights:
Salmon
Salmon contains Omega-3 which reduces the risk of heart disease. It’s also an antoxidant and has high levels ofB vitamins which are essential for a healthymetabolism and good mental health. The perfect portion to aid in fitness recovery.
Greek Yogurt
It’s rich in proteinand is packed with probiotics that aid digestive health andan average 6-ounce cup can provide roughly 20-30% of your daily calcium intake. Greekyogurt also goes great with the aforementioned chia and flax seeds:just drop some inyour Greek yogurt portion for an extra healthy breakfast!
Coconut Oil
A healthier alternative to butter and other oils; it is a great source of fat. It moisturizes skin and hair, increases energy, can improve blood cholesterol levels, and is the perfect oil for popping homemade popcorn. The benefits and uses are endless. (Bonus:It’s been used as a remedyfor hair loss and damage, as well as a conditioner and anti-dandruff applicant.)
Cocoa
Contains endorphins and helps to lower blood pressure, and helps your body consume magnesium and copper, among many other benefits. Be sure to stick with cocoa that’s as pure as possible (85% or higher).Dark chocolate inparticular is great for the body, particularly because of the anti-inflammatory elements in our body.
Sweet Potato
Offers a hefty serving of vitamin A, antioxidants, vitamin B6, fiber, vitamin D, and iron. They’re also a good source of magnesium which reduces stress. Swap in sweet potato fries for the regulars, ladies!
Olive Oil
Improves bone mineralization which helps fight osteoporosis,lowers your LDL cholesterol, and lowers your risk of heart disease.Olive oil also improves bone mineralization which helps fight osteoporosis.
Walnuts
Help prevent heart disease, lower LDL cholesterol, improves blood flow,and are great for overall brain health.Did youknow that men who eat walnuts have a reduced susceptibility to prostate cancer? They’re also full of amino acids and antioxidants.
Super foods are a great way to addvariety into your diet. Through delicious and healthychoicesyou can improve your overall health without enormouschanges to your daily diet.
