Most Powerful Superfoods in Everyday Health
- Berries; Berries are high in fiber, are naturally sweet, and their rich colors mean they’re high in antioxidants and disease-fighting nutrients.
When berries aren’t in season, it’s perfectly healthy to buy them frozen. Add it to yogurt, cereal, smoothies, or eat plain food as a snack.
- Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.
Buy fresh, frozen, or canned fish. The 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, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber to the diet.
Try different types like spinach, Swiss chard, collard greens, collard greens, or mustard greens. Put it in a salad or fry it in a little olive oil. You can also add vegetables to soups and stews.
- Nuts. Hazelnuts, walnuts, almonds, walnuts – Nuts are a good source of plant-based protein. They also contain monounsaturated fats, which may be a factor in reducing heart disease risk.
Add a handful to oatmeal or yogurt or have it as a snack. But remember, they are calorie dense, so limit them to a small handful. Try different types of nut butters such as peanuts (technically a legume), almonds, or cashews. Nuts are also a great accompaniment to cooked vegetables or salads.
- Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.
Use it in place of butter or margarine in pasta or rice dishes. Sprinkle over vegetables, and use as a sauce or when sautéing.
- All grains. Whole grains are a good source of soluble and insoluble fiber, and also contain many B vitamins, minerals, and phytonutrients. It has been shown to lower cholesterol and protect against heart disease and diabetes.
Try eating a bowl of oatmeal for breakfast. Substitute bulgur, quinoa, wheat berries, or brown rice with your usual baked potato. When buying bread at the supermarket, look to see that the first ingredient is “100% whole wheat flour.”
- Yogurt. Yogurt is a good source of calcium and protein, and it also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.
Try eating more yogurt, but watch out for fruit or flavored yogurts, which have a lot of added sugar. Buy plain yogurt and add your own fruit. Look for yogurts that contain “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.
- Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, collard greens, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.
Steamed or stir-fry, with healthy oils, herbs, and spices added to add flavor. Try adding a frozen vegetable mixture to soups, casseroles, and pasta dishes.
- Legumes; This broad category includes kidney beans, black, red, and chickpea beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folic acid, and plant proteins. Studies show that it can help reduce the risk of heart disease.
Add it to salads, soups, and heat-resistant dishes. Make a hot pepper or bean-based spread such as hummus.
- Tomatoes. They are high in vitamin C and lycopene, which have been shown to reduce the risk of prostate cancer.
Try tomatoes in salads or as a tomato sauce over pasta. You can also put it in stews, soups, or chili. Lycopene becomes more available for your body to use when you prepare tomatoes and heat them in healthy fats like olive oil.