5 Healthy Super Foods You Should Eat Every Day | Healthy Lifestyle
Our food selection plays a vital role in our health improvement and declination. Those who are worried about their health and always thrive hard to keep their bodies in shape give a lot of attention to their food choice. There are a number of ways by which you can lead a healthy life such as:
- By working out every day.
- By maintaining an organized sleep pattern.
- Eating healthy food in routine.
- Keeping track of the numbers including calories, proteins, nutrition, vitamins, etc.
- Following a diet plan laid down by dietitians and physicians.
- and the list keeps expanding.
In this blog, we are going to explore the top 5 healthy super foods that you should eat every day.
What are super foods
Superfood is a term used for such food items that guarantee health benefits from exceptional nutrient density. Basically, any food supposed to confer remarkable health benefits is known as a superfood.
Let’s find out the best Superfoods that we can use in our daily routine.
Berries contain an excess amount of vitamins, minerals, fiber, and antioxidants.
The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer, and other inflammatory conditions.
Berries are also helpful in healing several digestive and immune-related issues. They become very fruitful if used besides traditional medical treatments.
The most commonly used berries are:
Berries are such amazing food that you could use them in breakfast, or as a dessert. They are also used as a salad as well as in a smoothie. The health benefits of berries are as versatile as their culinary applications.
Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods.
Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron, and phosphorus.
They’re also loaded with high-quality protein.
Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health.
Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6–12 eggs per week.
In fact, eating eggs could increase “good” HDL cholesterol in some people, which may lead to a favorable reduction in heart disease risk. More research is needed to draw a definite conclusion.
Nuts and Seeds
Nuts and seeds are rich in fiber, vegetarian protein, and heart-healthy fats.
They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress.
Research indicates that eating nuts and seeds can have a protective effect against heart disease.
Common nuts and seeds include:
- Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
- Peanuts — technically a legume, but often considered a nut.
- Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet.
Olive oil is considered a healthy dietary fat was shown to reduce the risk of heart disease. The primary fat found in olive oil is monounsaturated fatty acids (MUFAs). MUFAs have been shown to lower total cholesterol and help stabilize blood clotting.
Olive oil has been linked to lowered insulin levels, blood sugar control. Research has shown a great benefit to those suffering from type 2 diabetes.
Olive oil is also bursting with antioxidants called phenols linked to the prevention of cholesterol buildup in the artery walls. Look for “virgin,” “extra-virgin,” or “cold-pressed” olive oils for best nutritional values.
The recommended dose is one tablespoon daily to reap heart-healthy benefits.
Yogurt improves gut bacteria
Yogurt is known for its probiotic or live beneficial bacteria. Yogurt is shown to reduce the growth of harmful bacteria in the digestive tract. It also helps maintain stable ph levels in the body.
Eating yogurt is indicated to boost our immune system and provide protection against diseases like cancer.
Probiotics can help with vaginal yeast infections, inflammatory bowel disease, ulcers, and urinary tract infections.
Yogurt is also a great source of bone-building calcium and protein. Not all yogurts are created equal. Look for labeling “live and active cultures” to ensure it contains probiotics. It is also recommended to consume plain over-sugared varieties.
Read More: Super Foods
To achieve optimal health through food requires following the latest diet plans and food trends. The more you are focused on planned food, the more optimal health would be achieved.
Good health is guaranteed if you take care of the nutrition, calories, proteins, and vitamins that you consume daily.
If you make these five foods a part of your daily food intake, then it is very much possible that you would attain optimal health conditions. These foods also help your body to prevent chronic diseases.