What exactly is a superfood?
Superfood is a term used to describe a nourishing, nutrient-dense food that has beneficial effects on your health. Add some of these wholesome foods to your daily meal plan if you want to feel better and have more energy.
The most valuable part is that you won’t have to move to a holistic health store to find them. Superfoods are frequent staples that can be found on your local grocer’s shelves. (And we’ve got a slew of delicious recipes for you right here!) Follow along to learn about eight health-promoting foods to start with—as well as some of the amazing benefits you’ll experience as a result.
There is nobody better for your skin than eating foods high in water content, such as melon. One cup of watermelon (46 calories) contains a plethora of water, fiber, vitamin A, vitamin C, and potassium, all of which are essential nutrients. In terms of antioxidants, watermelon is a fantastic choice. Lycopene (a carotenoid or plant pigment found in tomatoes, carrots, and grapefruit) is present in the fruit, and it helps protect cells from damage by reducing inflammation.
According to the USDA, a cup and a half of watermelon contain between 9 and 13 milligrams of lycopene per serving. It is hoped that increasing lycopene intake will help reduce the risk of certain cancers and cardiovascular disease in the future. In addition, lifting heavy melons from the backseat of the car will provide a little workout.
Kimchi is a traditional Korean side dish served with almost every meal in the country. The fermented recipe is commonly produced with napa cabbage, aromatics, daikon radish, and spices, though the exact ingredients vary from family to family and region to region. The probiotic-rich food is hydrating and a good source of potassium, calcium, and vitamins A, C, and K, among other nutrients.
Like other fermented foods, eating kimchi can increase the number of beneficial gut bacteria in your system, which can help regulate your gastrointestinal tract and improve your immune system. Today, make our kimchi recipe or pick up some kimchi from your local market. (And find out about all of the health benefits that radishes have to offer!)
Extra Virgin Olive Oil
Olive oil, a staple of the Mediterranean diet, is high in monounsaturated fats, beneficial to the heart. Olive oil contains oleic acid, a particularly beneficial fat. It can aid in reducing inflammation and controlling pain in people who have rheumatoid arthritis.
Olive oil also contains a high concentration of vitamins and antioxidants. Include this superfood in your diet whenever you require a source of fat. Sautéing lean proteins in olive oil, roasting vegetables in olive oil, and drizzling olive oil on fresh greens are all delicious ways to use olive oil.
You won’t be ravenous by 11 a.m. if you eat an egg or two for breakfast in the morning. The protein in each 70-calorie egg is 6 grams, and omega-3 fatty acids, known for their ability to protect against heart disease and stroke, and the antioxidants lutein and zeaxanthin, which are known for their ability to promote eye health.
For breakfast, we like scrambling two eggs (in butter and seasonings such as salt, pepper, and olive oil, to taste) or layering hard-boiled eggs on toast with a sprinkle of flaky sea salt. For a healthy dose of protein that will keep you going and going and going… if you’re cooking for a crowd, make an egg frittata with iron-rich spinach.
Chia Seeds (also known as chia seeds)
If you haven’t tried chia seeds yet, pick up a package at your local grocery store. You’ll get 3 grams of protein, 6 grams of soluble fiber, and 5 grams of healthy fat from every tablespoon of this recipe. These super seeds are high in calcium, potassium, magnesium, and iron, all of which are essential nutrients for keeping your body in tip-top shape.
Because the seeds have a mild nutty flavor, they’re excellent for incorporating into granola, fruit juices, and baked goods. Add chia seeds (along with a few other delectable ingredients) to your morning yogurt for a quick and nutritious breakfast option.
A bright yellow aromatic spice, turmeric adds a subtle flavor to dishes while maintaining its bright yellow color. Curcumin is abundant in this spice, which is derived from a root. According to a study conducted by BioMed Research International, it has antimicrobial properties and has shown promise as an antibacterial and antifungal agent.
It is also possible that eating curcumin will provide you with glowing skin and improved digestion. That’s something we’ll keep on hand in our spice cabinet! Turmeric goes well with seafood and curries, among other things. An anti-inflammatory golden tea, made with non-dairy milk, honey, ginger, black pepper, and a heaping teaspoon of the yellow spice, can be made as an alternative to the above.
Dark Leafy Greens
You are already aware that consuming dark leafy greens is essential to becoming your healthiest version of yourself. They’re a good start of fiber, vitamins A, C, E, K, iron, magnesium, potassium, and calcium, among other nutrients. In addition, there is another magical ingredient that we are looking for: chlorophyll.
It is the green pigment in plants responsible for converting sunlight into plant food, and it is extremely beneficial to you. According to recent research findings, more chlorophyll may help eliminate bad breath, lower cancer risk, flush toxins from the body, boost intestinal flora, and alleviate inflammation. And all of this in a simple leafy green salad? Count on us to participate.
Dark, leafy green vegetables are the best sources of chlorophyll. Try incorporating more greens into your diets, such as spinach, arugula, kale, Swiss chard, collard greens, wheatgrass, and even matcha. Increasing your consumption of raw salads will allow you to reap the benefits of chlorophyll’s health-promoting properties. We’ve collected a list of the most delicious courses to incorporate leafy greens into your diet.
The following are some compelling arguments for continuing to serve guacamole as a dinner option: Just one serving (roughly one-third of a medium-sized fruit) contains 5 grams of heart-healthy monounsaturated fat, 1 gram of protein, 3 grams of dietary fiber, and nearly 20 vitamins and minerals, including potassium, in addition to the other nutrients. Increasing consumption of potassium-dense foods, such as avocados, spinach, and beans and bananas, lowers blood pressure.
Foods that are high in quercetin
Among quercetin, foods are apples, onions, rutabaga, tomatoes, kale, peppers, and radishes. Quercetin is a flavonoid (plant pigment and antioxidant) found in vegetables, fruits, nuts, roots, and seeds. Quercetin appears to have anti-infectious and anti-inflammatory properties, according to recent research. This potent flavonoid removes unstable free radicals from your body, preventing them from causing damage. The prevention of heart disease and brain diseases such as Alzheimer’s, Parkinson’s, and dementia is made possible through this method.
To ensure that quercetin is retained in foods, avoid boiling or frying them, as these processes can reduce the amount. On the other hand, onions can maintain high levels of quercetin even at temperatures as high as 212oF. If you’re eating apples for the quercetin they contain, you should eat them with the peel on.
You can find incredible nutritional juice in various foods, and eating them will help you feel your best. However, while eating nutritious, good-for-you foods are recommended most of the time, it is acceptable to allow for a little indulgence in the foods that make us happy (yes, chocolate cake!) Always pursue the guidance of a nutritionist or other medical professional when attempting to achieve specific health and nutritional objectives.