10 Super healthy foods:
Super healthy foods: In the United States, most of us consume way too much sugar and salt and not enough fiber, vitamins, and minerals from fruits and vegetables.
This situation has led to major increases in heart disease, type 2 diabetes, obesity, and other diet-related illnesses over the past two decades.
It doesn’t have to be this way though! By making healthier choices about the foods you eat every day, you can lower your risk of these life-threatening diseases and live a longer, healthier life.
1) Leafy greens
One of Super healthy foods is Leafy greens—including spinach, kale, Swiss chard and collards—are rich in vitamins A and C. And they’re low in calories.
Plus, they’re high in calcium, iron and potassium—essential nutrients for good health. The next time you’re whipping up a salad or sandwich try adding some of these leafy greens.
Be sure to wash them well first before consuming them as many of these veggies have dirt that can be washed off. In general though, if it’s got more than one leaf it’s probably going to be good for you–these ten are no exception.
Beans also is a category of Super healthy foods that contain antioxidant compounds that protect cells against damage, which can help ward off conditions like heart disease and cancer. They’re also an excellent source of protein, dietary fiber, folate, iron and other nutrients.
Black beans in particular are a rich source of antioxidants anthocyanins, which have been linked to cardiovascular health and may reduce blood pressure by inhibiting enzymes that raise it. Eat them often (whole or in bean-based soups) for optimal results.
Eggs are one of nature’s true superfoods. They’re high in protein, vitamin D, and iron—which may help reduce anemia symptoms.
Eggs also contain choline, a B vitamin that has been linked to memory improvement and decreased risk of Alzheimer’s disease.
Plus, there’s no cholesterol in eggs or their yolks. If you have high cholesterol, talk with your doctor before making a big switch from other sources of protein—but eggs may be fine as part of a balanced diet.
Broccoli is a versatile vegetable. It can be steamed, saute´ed, eaten raw or cooked into pasta sauces. To keep it interesting and nutritious, try adding broccoli to stews and soups in place of greens like spinach.
A cup of broccoli contains only 33 calories but provides a hefty dose of vitamin C, fiber and antioxidants called glucosinolates that help lower cancer risk by blocking harmful substances before they get into cells.
The glucosinolates are also said to aid in digestion by breaking down proteins, carbohydrates and fats so that nutrients are more easily absorbed by our bodies.
A staple of Italian cuisine, tomatoes are extremely low in calories. Red and orange varieties have more vitamin C than an orange and also contain lycopene, which is known for its cancer-fighting properties.
Research has shown that eating a diet rich in lycopene can help prevent prostate cancer in men. Tomatoes are also full of antioxidants, which play a major role in reducing inflammation throughout your body, as well as inhibiting tumor growth.
They’re also high in potassium – potassium helps regulate blood pressure and heart function by balancing sodium levels in our bodies so if you want to lower your blood pressure or reduce stress on your heart then simply increase how much tomato-based products you eat. Be sure to include them as part of one or two meals every day for maximum health benefits!
Have been linked with a reduced risk of cardiovascular disease and diabetes, as well as a lower risk of stroke. In addition, they’re high in omega-3 fatty acids and can help keep our brains sharp. Nuts are also loaded with protein.
And if that weren’t enough for them to earn a spot on our list, nuts provide more health benefits than most people realize: They’re rich in many essential vitamins and minerals; they’re good sources of plant-based protein; and many contain heart-healthy fats.
Olives are one of my favorite snacks, and they’re not only tasty, but they also provide a number of health benefits. In addition to providing a dose of monounsaturated fat—which has been linked with reduced risk for heart disease—olives also have anticoagulant properties, meaning they can help protect against cardiovascular events such as strokes and heart attacks.
Research has even shown that olives can lower levels of bad cholesterol while increasing levels of good cholesterol. All in all, olives pack a healthy punch. The next time you have a hankering for something salty, reach for an olive or two instead.
This creamy, low-calorie fruit is full of good fats that help regulate cholesterol levels and promote heart health. Avocados also contain a slew of antioxidants that protect against premature aging.
Fill up on avo by adding slices to salads or simply scooping out some guac for a snack. The options are endless, but make sure you buy it when it’s still green. Once ripe, avocados turn brown and can become mushy—which isn’t very appetizing.
Cauliflower is loaded with a variety of nutrients and antioxidants, including vitamins C and K, folate, fiber, potassium and phosphorus.
It also has high levels of glucosinolates. These phytonutrients have been linked to reduced risk of chronic diseases such as cancer, asthma and heart disease.
A recent study also found that when people eat a lot of cruciferous vegetables they have lower rates of breast cancer in particular due to their high concentration of glucosinolates.
Try making cauliflower rice or by replacing pizza crust with florets for an easy way to increase intake without changing your eating habits too much.
One cup of cooked quinoa has 4 grams of fiber, 10 grams of protein and 8 grams of fat, all for 210 calories. It also contains several B vitamins, iron and magnesium.
If you’re tired of eating oatmeal for breakfast or plain rice with dinner every night, give quinoa a try; you’ll still get whole grains but with a higher nutritional value.