Super Food To Boost a Healthy Diet

No single food, even superfoods, can provide all the nutrients, health benefits, and energy we need to feed ourselves. , recommends a healthy diet that "combines healthy choices from all food groups while respecting calorie restriction."

No single food, even superfoods, can provide all the nutrients, health benefits, and energy we need to feed ourselves. , recommends a healthy diet that "combines healthy choices from all food groups while respecting calorie restriction."

Years of research have shown that healthy eating patterns can reduce the risk of high blood pressure, heart disease, diabetes, and certain types of cancer. The Mediterranean diet have shown significant health benefits and reductions in chronic diseases.

However, there are some foods that deserve special mention. These "superfoods" provide some very important nutrients that can energize your meals and snacks and further enhance your healthy eating habits. Things to buy

Berry

Berries are high in fiber, have a naturally sweet taste, and their rich color means they're rich in antioxidants and disease-fighting nutrients.

How to include them:

When berries aren't in season, they're just as healthy to buy frozen.

FISH

Fish are a good source of protein and omega-3 fatty acids that help prevent heart disease.

Method:

Buy fresh, frozen or canned fish. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies and sardines.

Leafy Vegetables

Dark leafy greens are a good source of vitamin A, vitamin C, calcium, and several phytochemicals (chemicals produced by plants that have health benefits). They also add fiber to your diet.

How to include them:

Try varieties like spinach, chard, kale, kale and mustard greens. Throw it in a salad or sauté it in a little olive oil. You can also add vegetables to soups and stews.

Nuts

Hazelnuts, Walnuts, Almonds, Pecans - Nuts are excellent sources of vegetable protein. It also contains monounsaturated fats, which may be a factor in reducing the risk of heart disease.

How to include them:

Add a handful to oatmeal or yogurt, or eat as a snack. But they're high in calories, so limit them to just a handful. Nuts also go well with cooked vegetables and salads.

Olive oil

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

Method:

Use instead of butter or margarine for pasta or rice. Sprinkle on vegetables, dressings and stir-fries.

Full Grain

 

Whole grains are an excellent source of soluble and insoluble fiber and also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.

How to include them:

Try oatmeal for breakfast. Replace your usual baked potato with bulgur, quinoa, wheatberries, or brown rice. When buying bread at a supermarket, make sure that the first ingredient is 100% whole wheat flour.

Yogurt

Yogurt is a great source of calcium and protein, and it also contains live cultures called probiotics. .

Method:

Try eating more yogurt. But be careful with fruits and flavored yogurts that are loaded with sugar. Buy plain yogurt and add your own fruit. Look for yogurts that contain "vigorous cultures" such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. Yogurt can be used in place of mayonnaise or sour cream for dips and sauces. 

Cruciferous Vegetables

These include broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, turnip leaves, mustard greens, radishes, and turnips. They are a good source of fiber, vitamins, and phytochemicals such as indoles, thiocyanates, and nitriles, and may help prevent some cancers.

How to include them:

Steam it, fry it, or flavor it with healthy oils, herbs and spices. Try adding frozen cruciferous vegetable mixes to soups, casseroles, and pasta dishes. 

Beans

This broad category includes kidney beans, black beans, red beans, chickpeas, soybeans, and peas. Legumes are an excellent source of fiber, folic acid and vegetable protein. Studies show that it can help reduce the risk of heart disease.

How to include them:

Add to salads, soups and casseroles. Make chili or bean-based spreads like hummus.

Tomato

These are rich in vitamin C and lycopene and have been shown to reduce the risk of prostate cancer.

How to include them:

Try tomatoes in salads or as a tomato sauce for pasta. You can also add it to stews, soups and chili. Cooking and heating tomatoes in healthy fats like olive oil makes lycopene more available to the body.

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