If someone asked you what would be the best way to lower your risk of terminal conditions, such as cancer and heart disease, would you say food? If so, you would be correct. There are several health food products or “superfoods” available in your local grocery story that can do that and more, without the frightening side effects of medications.
Regularly consuming superfoods can boost your overall health and reduce the risk of life-threatening diseases. Superfoods are also great for maintaining a good mood, as well as a healthy weight. In fact, as research continues, one day there may be a superfood cure for all health problems. No wonder they’re called super!
Here are 12 superfoods to incorporate into your diet, along with their super benefits.
- Oranges aren’t just packed with vitamin C; this citrus also contains healing phytonutrients. One orange a day can help prevent colon cancer, lower blood pressure, and reduce the impact of inflammatory diseases, such as arthritis. This juicy fruit is sure to please the taste buds too.
- Blueberries are packed with antioxidants, Phyto flavonoids, vitamin C, and potassium, making them a supreme superfood that will lower your risk of cancer and heart disease. They are also an extremely effective anti-inflammatory. Strive to consume a ½ cup of blueberries every day, as these tiny berries will also improve your memory, boost your immune system, reduce belly fat, and slow the aging process. What could possibly be better than that?
- Yogurt provides probiotics or “good bacteria” that supports a healthy digestive tract, which is key to a healthy weight. Additionally, yogurt contains 9 grams of protein and healthy doses of calcium, potassium, magnesium, and vitamins B2 and B12. A daily 6-ounce serving of yogurt can help prevent osteoporosis, reduce the risk of high blood pressure, and prevent vaginal infections.
- Oats are naturally gluten-free and are rich in fiber. Research has shown that oats go a long way toward maintaining a healthy weight, significantly reducing cholesterol, as well as reducing the risk of diabetes. Not to mention, this delicious breakfast food helps to prevent colorectal cancer, as well as asthma in children.
- Walnuts are rich in omega-3s, biotin, molybdenum, manganese, and copper. Eating a ¼ cup of walnuts will reduce the risk of both prostate and breast cancer, prevent blood clots, maintain a healthy weight, and improve brain health.
- Wild salmon, herring, mackerel, and sardines are all rich in omega-3s, which can help reduce depression, aid in memory loss, help arthritis, and lower the risk of heart disease. Consume two to three servings every week of these, or other, savory, cold-water fish.
- Turkey is a high-protein food, packing in some 31 grams per 4 ounces. This superfood also contains all B vitamins, folate, choline, and biotin, and is rich in minerals such as copper, zinc, phosphorus, potassium, magnesium and iron. This delectable meat has many health benefits, such as reducing pancreatic cancer, regulating post-meal insulin levels, and regulating digestion.
- Beans are a nutritional powerhouse, being that they are high in protein, fiber, antioxidants, B vitamins, and a multitude of minerals, like iron, copper, and zinc. By incorporating beans into your diet, you can decrease your risk of diabetes, colorectal cancer, and heart disease. These legumes are also very beneficial for maintaining a healthy weight because they make you feel full and help you eat less.
- Broccoli is a fantastic source of vitamin A, vitamin K, and vitamin D. Due to its phytonutrients, broccoli is extremely useful in detoxifying your body and is known to lessen allergy-related symptoms. This delightful vegetable also supports good muscle tone, brain health, and bone health.
- Spinach is a powerful leafy green with an extensive list of nutrients, such as iron, vitamin K, vitamin A, folate, magnesium, calcium, vitamin C, potassium, vitamins B2 and B6, vitamin E, zinc, fiber, copper, phosphorus, and is a great source of protein and omega-3s. Regularly consuming spinach will support a healthy weight, optimize heart health, improve brain health, and protect against eye disease.
- Tomatoes are a good source of vitamins A, C, and K, folate and potassium. Eating one cup of tomatoes each day will reduce the risk of high cholesterol and high blood pressure, and help to prevent heart disease and stroke. This fruit, often mistaken for a vegetable, also supports good bone health and reduces the risk of many cancers. Some studies indicate that tomatoes can even reduce the risk of neurological diseases, such as Alzheimer’s, and reduce the overall risk of obesity.
- Dark chocolate with 60 percent or higher of cocoa content is full of antioxidants and is effective in lowering blood pressure, as well as the risk of heart disease. Enjoy this sweet treat in moderation, while reaping the healthful benefits.
These 12 superfoods are so beneficial, and delicious, there is no reason to delay incorporating them into your regular diet. Additionally, you can easily combine these foods to make a well-rounded meal. For example, you could mix blueberries and walnuts into yogurt for an energizing breakfast. Or, substitute the yogurt with oats. For lunch, a selection of any of the proteins, such as cold-water fish, beans, or turkey, with a nice salad composed of tomatoes, spinach, and other leafy greens will fill you up and boost your health.
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