Superfoods - What You Should Be Eating
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The term Superfood started appearing a few years ago and quickly became part of the vocabulary of nutrition and health. While there is no actual technical definition of Superfood you can safely think of them as foods that offer dense nutritional benefits at a lower caloric value.
And the best Superfoods aren’t all tasteless or boring – far from it many are delicious. They can help you turn mealtime into a delicious way to improve your health. And many – such as nuts and berries – make excellent healthy snacks to munch on between meals
Here are some of out favorite Superfoods+ you should consider including in your well-balanced diet.
Best Superfoods for Health
Berries – Berries – especially blueberries – are an excellent source of soluble fiber and Vitamins C & K. And some studies have shown that the antioxidants in blueberries can help fight heart disease and neurodegenerative decline.
Fresh berries are great when you can get them but frozen berries work great the rest of the year. Keep some around for a quick and delicious heathy snack or add them to yogurt or cereal.
Dark Leafy Greens – Kale, chard, arugula, rapini, and other dark leafy greens are full of fiber to help lower cholesterol. They’re also rich in nitrates which helps contribute to bone health. They have the potential to reduce the risk of heart disease, diabetes and other chronic illnesses. They’re also packed with antioxidants which can help with cancer prevention.
Salmon – Salmon and other fatty fish are packed with Omega-3 fatty acids which can help lower blood pressure and reduce your risk for heart attack and stroke. It’s also a lean source of protein which helps Seniors maintain muscle mass.
Can’t find salmon? Other fatty fish with high levels of Omega-3 acids are trout, tuna, and makeral
Nuts – Nuts – and in particular walnuts – are great nutritionally. They’re an excellent source of protein. They also act as an anti-inflammatory and can help protect against heart disease, arthritis and cancer.
And nuts make a great healthy snack. Bring a handful of nuts along with your to snack on during the day.
Legumes – Beans, peas, lentils, chickpeas, and other legumes are a low-fat source of protein. They’re packed with important vitamins & minerals and are usually low in fat. They’re also very high in fiber that can help keep your blood pressure down.
While we don’t normally think of legumes as a snack food there is one legume that’s an exception – peanuts. Peanuts are actually a legume (not a nut) and make for an excellent healthy snack.
Oatmeal – A whole grain, oatmeal is a great source of fiber and has been shown to help reduce blood pressure. Oatmeal makes a great breakfast. Add some berries or nuts to amp up the nutritional value even more.
Dark Chocolate – Give yourself a treat while also eating healthy! Chocolate that is at least 70% cacao is an excellent source of antioxidants that can help keep your arteries from clogging – helping reduce your risk of stroke. It may also help reduce blood pressure.
But go easy on the dark chocolate. Even though it offers some great health benefits it’s still chocolate. While a little can make a great treat, it’s not a good idea to be snacking on dark chocolate throughout the day!
Greek Yogurt – With quite a bit more protein that traditional yogurt, Greek yogurt can help you get the protein you need to stave off muscle loss. It’s also dense with calcium – one cup provides about 20% of the daily recommended amount – helping keep your bones strong and prevent conditions like osteoporosis. Greek yogurt also has probiotics which can help to keep your digestive tract healthy.
Greek yogurt as a breakfast or healthy snack. Add some berries or nuts to supercharge its nutrittional value.
Part of a Healthy Diet
A good diet is an essential part of a healthy lifestyle. But a good diet is more than just avoiding fatty, unhealthy foods. It’s about actively seeking out foods that can actually improve your health – which is where Superfoods can help. The health benefits offered by Superfoods include improve heart health, reduced risk of cancer, improved bone heath, and much more.
Remember though, that Superfoods are not an answer by themselves. They’re only components of your entire diet. So be sure to eat a diet of a variety of healthy foods for the best benefits.
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Additional Resources for Healthy Living
Unfortunately, there are a lot of web sites out there giving unreliable fitness advice. But there are also some great ones which we rely on when writing our articles. A few great resources for information you may want to also view include the National Institutes of Heath, the Mayo Clinic, and the World Health Organization.