Increase your intake of superfoods as an easy and tasty way to keep your body healthy. Incorporate these nutrient-rich foods into meals and snacks for an additional nutritional boost.
Blueberries and kale may be among the best-known superfoods, but many other foods also deserve this title. Berries contain fiber and ellagic acid to fight cancer; broccoli boasts sulforaphane for heart health benefits.
Berries
Berries are considered superfoods by the American Heart Association, along with salmon, oats, dark leafy greens and nuts and seeds. Berries contain antioxidant plant compounds and flavonoids which reduce urinary tract infections, prevent cognitive decline and promote cardiovascular health; furthermore their phenolic compounds possess antimicrobial, antifungal and anti-inflammatory properties for protecting our GI systems as well. [10]
Berry fruits stand out as some of the most vividly colored produce offerings, providing cancer-fighting antioxidants and fiber in an easily consumed snack or added to smoothies, desserts and salads. [10] Berries may even help with weight loss by improving insulin sensitivity according to one small randomized controlled trial; simply enjoy plain or pair them with nuts for an easy midday snack or add them into fruit vinaigrettes as a healthy salad dressing! Even non-fruit varieties like juniper have various health benefits that make them great natural spices! [11] Juniper berries have numerous health properties which make them great additions when added into salads or add-into fruit vinaigrettes as healthy salad dressing ingredients! [12] Even non-fruit fruits like juniper berries have many healthful properties which make them useful as natural spices!
Cauliflower
Cauliflower is one of the best non-starchy vegetables to incorporate into a balanced diet for maximum nutritional benefit while at the same time being low-cal. Packed full of fibre and packed with essential vitamins and minerals like calcium, potassium, iron, vitamin C, folate and B6; cauliflower makes for an incredibly nutritive non-starchy veggie option!
Broccoli, Brussels sprouts and cabbage all belong to the brassica family, offering numerous cancer-fighting benefits thanks to glucosinolates. These compounds bind with enzymes in your body to form natural anti-cancer substances which may help.
One of cauliflower’s many gifts lies in its ability to strengthen our digestive defenses, potentially lowering risk for inflammatory bowel diseases, leaky gut and respiratory illness. Furthermore, cauliflower helps prevent our immune systems from going haywire and leading to autoimmune responses.
Cruciferous vegetables like cauliflower are an excellent source of protein, fibre and essential fatty acids. In addition, cauliflower boasts high concentrations of vitamins and minerals such as C, K, A and E vitamins plus calcium magnesium and phosphorus.
Seeds
Seeds have quickly become trendy. Scatter them onto muffins, muesli and smoothies for an abundance of heart-healthy fats, fibre, vitamins and minerals – or try grounding chia seeds into salads, vegetables and other meals as a pudding or added directly as ingredients in other meals!
Nuts are another powerful superfood, packed with protein, healthy fats and antioxidants. Nuts can add texture to salads, be eaten as trail mix snacks or used as soup garnishes – they make smart additions!
Seeds, nuts and fruits provide essential nutrition to the human body. Beware that foods labelled “containing seeds” (like granola, muesli or nut/seed bars) could contain high amounts of sodium or sugar – make sure you check their ingredients list!
Nuts
Nuts are an excellent source of protein and healthy fats while also offering fiber, essential vitamins and minerals, and reduction of diabetes risk and obesity risk. [1]
They can be enjoyed as a healthy and delicious snack by themselves or added to dried fruit for an energy boost. Granola, salads and yogurt may also benefit from added texture and nutrition from nuts.
Studies suggest that eating nuts may help protect against Type 2 diabetes, and improve insulin sensitivity and fasting glucose in diabetics. Unfortunately, however, these studies are small and inconsistent – more research needs to be conducted.
