These superfoods are easy to include in your diet
You've heard a lot about superfoods. Often it is an exotic list of foods that you might try once, but are unlikely to add to your regular diet e.g. ginseng, pomegranate, quinoa.
Here is a list of "everyday" common foods that contain some superfood qualities that are great for your body. These are among the healthiest foods that you'll see on your everyday supermarket shelves. There is no doubt that these foods all either contain important and hard-to-find nutrients OR have high levels of what’s called nutrient density. Nutrient density refers to how much nutrition you get in a given number of calories. Foods that have a lot of nutrition in a really small number of calories are considered ‘nutrient-dense’.
Add as many as you can to your weekly diet, and you'll be taking advantage of their unsung benefits for your health.
Avocadoes are high in fat - the good kinds of fat - and will help trim the waistline instead of expanding it. Avocado is nutrient packed with vitamins A, B-6, C, E, K1, dietary fiber, and monounsaturated fat. Several studies are underway as well on how avocado promotes cardiovascular health, while others have shown that avocado may aid in weight management. They contain around half the fiber and 40% of the folate needed daily, which may reduce the chance of a heart attack.
Surprisingly, lemons are among the healthiest foods on the planet. They support skin complexion, immune system function, and even fight cancer with their high doses of Vitamin C and antioxidants. Squeeze a lemon over your daily avocado and enjoy the benefits of both!
Fifteen years ago doctors were warning their patients off eggs. Now eggs have come the full circle as it has been found that dietary cholesterol does not translate to cholesterol in the blood. Eggs have now been proven by multiple recent studies to raise good cholesterol, lower bad cholesterol, and they contain a plethora of essential nutrients for the body. They are a great source of protein and contain high amounts of biotin, which has been shown to improve skin, hair, nails, and eyes. Most notable nutrients in eggs are biotin, Vitamin B12, choline, and high quality protein.
Sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures. This sweetness continues to increase during storage and when they are cooked.Sweet potatoes have a powerful mixture of nutrients and can add quite a bit of flavor to an otherwise boring meal. Sweet potatoes bridge the gap between being a healthy starch and a vegetable. They are packed with calcium, potassium, and vitamins A and C. Just FYI, sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures. This sweetness continues to increase during storage and when they are cooked.
Garlic is known for its healthy properties, and is an allium vegetable. As so, it provides a rare and different nutrient that people need on a daily basis. Consumption of allium has many benefits, including an improved cardiovascular system, anti-inflammatory effects across the entire body, antiviral benefits, and cancer prevention.
Like lemons, Watermelon is another surprise everyday superfood. It also consists of about twelve percent fibre and is an excellent source of vitamin C and a very good source of vitamin A because of its beta carotene. High intakes of vitamin C and beta-carotene have been shown to reduce the risk of heart disease, improve asthma conditions, reduce the risk of colon cancer, and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis. Watermelon is also a very concentrated source of the carotenoid lycopene, which has antioxidant and cancer-preventing properties.
Last but never least, the apple. Apples are still one of the healthiest fruits on the planet. Apples are a not only a good source of vitamin C and a few other nutrients, that’s not the whole story— they’re rich in plenty of other antioxidants, nutrients not always tallied on nutrition labels. Antioxidants, also known as phytochemicals, are found in plants (they’re often responsible for fruits’ bright hues) and fight off the damage caused by free radicals, which has been linked to cancer, hardening of the arteries, inflammation, and neurological diseases like Parkinson’s and Alzheimer’s . And apples just don’t quit. Initial research comparing a variety of fruits and vegetables found that fruits with white flesh, like apples and pears, were associated with a reduced risk of stroke. Not only that, they’re also a stellar source of fiber, which aids digestive tract function. And the type of fiber in apples may have some additional benefits. Studies suggest soluble fiber could help lessen inflammation associated with weight-related diseases and even boost immunity.
A holistic diet is best
Bear in mind that superfoods are not a cure-all for health problems.
Superfoods are food that are high in a variety of nutrients and micronutrients, and are therefore very good for your health, but they are not magic beans. The inclusion of superfoods in your diet increases your nutrient intake and aids micronutrients deficiencies that can cause fatigue, slow metabolism, dull complexion, brain fog, inefficient normal bodily functions…just to name a few.
The value of superfoods lies in their addition to a normal healthy diet and lifestyle.
Superfoods help improve your overall wellbeing, but are not a cure for any of your existing medical conditions. At the end of the day, a holistic approach to your lifestyle is still the best way to maintain overall health.
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Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building body-shaping training for people our age. You can too. It's your choice. Walter