10 Best Healthy Superfoods to Eat Consistently |
Superfoods are “healthy foods that provide multiple benefits for human health, including energy, nutrition, immunity, cardiovascular health, brain health, skin health, and environmental protection.” In short, superfoods contain a variety of nutrients and ingredients that are essential for optimal health. Here’s a list of superfoods that will keep you happy, healthy, and thriving.
10 Best Healthy Superfoods to Eat Consistently
3. Whole Grains: Cereal grains like brown rice, whole wheat flour, oats, barley, quinoa, couscous, farro, triticale, rye, bulgur wheat, pearl barley, buckwheat, spelled, sorghum, sorghum, couscous, semolina, buckwheat, chickpeas, kidney beans, navy beans, lentils, etc., are an excellent source of plant protein and fiber. These grains can make nutritious meals or snacks like soups, sauces, stews, pasta, breads, cakes, bars, and more.
4. Beans: Chickpeas, soybeans, white beans, pinto beans, black beans, lima beans, garbanzo beans, cannellini beans, green beans, lentils, etc., are a great source of plant protein, fiber, folate, magnesium, and several other healthful nutrients. It’s always best to read labels before purchasing anything, especially regarding canned beans. Check out this article on how to choose healthy snacks.
5. Dark Cholesterol Foods: This category includes foods that are high in fat, saturated fat, and trans fat and low in protein and fiber. High-fat foods include fatty meats like sausage, bacon, beef liver, ground beef, pork chops, fatty fish, avocados, and cheese, and processed meat products like hot dogs, burgers, pizza, burritos, hamburgers, and sausages.
6. Vegetables: Veggies can be a fantastic source of nutrients like fiber, vitamin C, vitamin K, calcium, potassium, iron, magnesium, manganese, zinc, selenium, and many others. Some vegetables like bell peppers, cabbage, zucchini, mushrooms, spinach, cucumbers, and tomatoes are particularly notable because of their nutritional value and taste.
7. Nuts: To eat well, you must start eating nutritionally complete superfoods. Many nuts contain essential nutrients like selenium, magnesium, folic acid, vitamin B12, zinc, phosphorus, iodine, selenium, vitamin E, vitamin C, and magnesium. Walnuts are exceptionally high in omega-3 fats, while almonds are good sources of both protein and fiber. Add chia seeds to salads or smoothies and pair them with yogurt or oatmeal.
8. Herbs & Spices: Herbs and spices come in a wide range of flavors and play crucial roles in your diet. Spice is a natural condiment that adds flavor to dishes. There are two main categories of spice – dry and wet – with dry spices usually being fresh or dried, whereas moist spices aren’t necessarily processed. Dry spices come from chili powder, cayenne pepper, paprika, oregano, cinnamon, ginger, rosemary, sage, onion, garlic, cloves, and black pepper. Wet spices (and herbs) are those that are soaked in moisture and are considered more flavorful. For example, fresh thyme is often used as a flavor enhancer and should never be diluted unless necessary. Fresh parsley should never be dried because its water content makes it less absorbent. When preparing stir-fried vegetables, try using freshly chopped raw vegetables instead of pre-cooked ones to reduce the amount of oil used in cooking.
9. Protein: Protein is an essential component of a balanced diet. Not only does it provide energy during exercise, but it provides essential nutrients like calcium, iron, zinc, protein, and other vitamins and minerals. Protein can be found in several different forms, depending on your diet. For example, high-protein diets tend to be higher in animal-based protein sources than vegetarian or vegan sources. For example, chicken breast egg,s, and fish are widely available. Soy products, such as edamame, tofu, tempeh, and soy milk, are also high in protein.
10. Water: Drinking plenty of water is essential for hydration and helps keep your immune system functioning correctly. Hydration is vital for maintaining healthy blood pressure, preventing constipation, managing digestion issues, and staying calm. As a result, drinking plenty of water daily is recommended for overall health and well-being.
How Do You Get Enough Of Each Category?
To get enough of a specific superfood daily, you should consume 1/2 cup per meal. For example, a bowl of boiled salmon will contain 0.5 oz. of protein, 2 oz. of vegetables, and 1 oz. of fruits and vegetables. However, to get more bang for your nutrient buck, consider eating 3/4 cups per meal. This means consuming 3/4 times your daily calories, equating to approximately 1/2 - 2/3 of your total caloric needs per day.
Another option would be to choose a diet rich in superfoods like berries, nuts, legumes, whole grains, and leafy greens, which can fill you up without impacting your calorie intake.
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