Not one single food, not even a superfood can offer all the nutrition, health benefits, and energy we need to nourish our bodies. However, there are a few foods that can be singled out for special recognition. These \”superfoods\” are here to offer some very important nutrients that can power-pack your meals and snack time!
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Here is a list of 10 superfoods to further enhance a healthy eating pattern:
Fish– Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. It\’s a great alternative to eating red meat, potentially providing a broad range of health benefits.
Leafy greens– Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals. They also add fiber into the diet.
Cruciferous vegetables– These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may help prevent against some types of cancer.
Tomatoes– These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer. Tomatoes also have potassium, vitamins B and E, and other nutrients
Berries– High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
Nuts– Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
Whole grains– A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.
Legumes– This is a broad category that includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.
Extra Virgin Olive Oil– Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits, including a reduced risk of heart disease. It\’s a good source of vitamin E, polyphenols, and monounsaturated fatty acids.
Yogurt– A good source of calcium and protein, yogurt also contains live cultures called probiotics. These \”good bacteria\” can protect the body from other, more harmful bacteria. While more research needs to be done, there\’s some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract.
References:
https://www.livescience.com/34693-superfoods.html
https://www.healthline.com/nutrition/extra-virgin-olive-oil
https://www.medicalnewstoday.com/articles/303079#common_superfoods
https://www.webmd.com/food-recipes/ss/slideshow-tomato-health-benefits