You are what you eat: the effects of diet on our body composition are tremendous. There is no better time to take care of our health than now, simply by eating better! A blog post on Harvard Medical School listed 10 “superfoods”. Including them in your diet won’t turn you into a superhero, but will have super amazing effects on your system!
Berries
These multicoloured, pulpy fruits are perfect whenever you feel snackish. Blueberries, raspberries, cranberries, strawberries, blackberries, and blackcurrants are the common edible berries; all are rich in nutrients and antioxidants. Anthocyanidin, found in blueberries, has proven health benefits against chronic diseases, including cardiovascular disorders, neurodegenerative diseases, diabetes, and cancer.
Cruciferous vegetables
Broccoli, cauliflower, Brussels sprouts, cabbage, cauliflower, and kale (it is indeed an iconic superfood) are good sources of fiber, vitamins, and phytochemicals, which may reduce the risk of certain types of cancer.
Fish
Omega-3 fatty acids and protein are two main reasons why you should have fish more often. Salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines are recommended as they contain high Omega-3 fatty acids, helping prevent heart disease.
Leafy greens
Spinach, kale, collard greens, mustard greens, etc, leafy greens offer vitamin A, vitamin C, calcium, along with several phytochemicals. Among them, kale has been one of the most iconic superfoods for how nutritionally dense it is.
Legumes
Legumes, such as peas, soybeans, black, red, and garbanzo beans, are high in fiber, folate, and plant-based protein.
Nuts
Nuts provide plenty of plant protein and monounsaturated fats, making almonds, pecans, hazelnuts, walnuts healthy snack options. But do keep in mind that nuts also contain a high amount of energy; portion control is key!
Olive oil
Vitamin E, polyphenols, and monounsaturated fatty acids in olive oil can reduce the risks of stroke, diabetes, and heart disease. Consider switching to olive oil to subtly improve your health!
Tomatoes
Except for being a good source of vitamin C, tomatoes contain lycopene that can reduce the risk of prostate cancer.
Whole grains
Whole grains are an excellent alternative to fine grains. Oatmeal, quinoa, wheat berries, and brown rice are rich in both soluble and insoluble fiber, minerals, phytonutrients and several B vitamins. Whole grains can reduce cholesterol level, and the risks of heart disease and diabetes.
Yogurt
In addition to calcium and protein, probiotics in yogurt can offer extra protection to your immune system from bacteria. Pay extra attention to the nutrition label; try to avoid getting flavours that contain too many sugars or food additives.
Each superfood is an excellent source of nutrients but never should we neglect the importance of a balanced diet, as we simply cannot obtain every nutrient we need from a single type of food after all.