Superfoods are foods that are particularly high in nutrients and phytochemicals, and help general health and well-being. Many superfoods have been shown to help with particular ailments, whereas others are beneficial of overall health. They are a great element to have in your diet. Here is a list of the 25 top superfoods that you can add to your diet.
1. Whole grains
Whole grains are basically grains that have not undergone the refining process. There are wholegrain varieties of most grains, including rice, barley, wheat and oats. The increased fiber in whole grains improves digestive function, decreasing the incidence of bowel cancer, and eating 3 portions a day reduces blood pressure and the chance of a stroke by 15-20%.
2. Oily fish
Salmon, mackerel, trout and sardines are oily fish and contain high levels of Omega 3 fatty acids. Omega 3 helps brain development in babies and reduces heart disease.
3. Citrus fruits
Citrus fruits are packed with vitamins and are great at staving off colds and infections by boosting the immune system.
Like all nuts, almonds are high in calories, but taken in moderation, they can help lower the bad cholesterol (LDL) in your body and increase the good (HDL).
Garlic doesn’t just kill vampires; it also keeps colds away by helping your immune system. It is also great for your circulation and, therefore, your heart.
Pomegranates contain the highest levels of antioxidants of all berries, as well as being high in fiber and vitamin C. Pomegranate juice has been linked with reducing blood pressure and fighting infections.
7. Skimmed milk
Skimmed milk contains all the calcium of full fat milk but without the fat. Calcium is essential for strong bones and preventing osteoporosis.
Tuna is high in Omega 3, selenium and protein, whilst being low in fat. It is associated with lowering cholesterol and heart disease.
9. Sweet Potatoes
Sweet potatoes are the healthy cousin of the white potato. They are a superfood because they have fiber levels higher than oatmeal (in the skin) and are high in Vitamin A and C.
Surprisingly spinach is very high in protein, which helps you feel full. It is also very high in Vitamins A and K, making it great for staving off heart disease, cancer, diabetes and age-related memory loss.
Lentils can easily be added to your diet by putting them in soups and casseroles. They are low in fat, high in fiber and help to regulate hunger and blood sugar.
Low in calories and high in vitamins, tomatoes are the perfect superfood. They are also high in lycopene, which is associated with preventing prostate cancer in men.
13. Dark chocolate
Not as sugary or fatty as its milky counterpart, dark chocolate that is high in cacao is rich in flavanols and, in moderation, can help lower blood pressure.
14. Red wine
Like dark chocolate, a little red wine is actually good for your heart thanks to its high antioxidant levels.
Eggs are a great source of protein and, although the yolks contain cholesterol, they are high in Omega 3 fatty acids, which reduce heart disease.
16. Olive oil
Olive oil is a healthy mono-saturated fat that helps heart and brain health.
17. Bok Choy
Bok Choy or Pak Choy is super indeed! High in vitamin c and folate, studies has shown that is can increase survival rates and decrease reoccurrence rates in breast cancer patients.
By lowering your LDL and increasing your HDL cholesterol, avocadoes are great for your heart.
All legumes (black beans, pinto beans and garbanzo beans etc) contain high levels of butyrate, which can protect against cancer, and are high in fiber.
20. Pu reh tea
A cousin of green tea, Pureh tea contains even more antioxidants, which can fight cancer and cell degeneration.
21. Red cabbage
All brightly colored vegetables are good for you, but red cabbage is particularly great for protecting against cancer and for healthy brain function.
Bananas are high in potassium, which is an essential electrolyte in your body. It helps heart, organ and tissue function. They are also high in fiber.
Packed full of antioxidants, blueberries can help keep infections, cancer and even brain degeneration at bay.
Basil is brimming with Vitamins A, K and C as well as manganese and is great for preventing infections.
25. Goji berries
Able to help prevent eye degeneration, cancer and diabetes, goji berries are a true superfood!
Although it might be impossible to incorporate all types of superfoods to your daily diet, it is definitely something to think about when planning your weeks nutritional diet plan.