Making sure to include fish in your diet at least twice a week is a healthy choice. This is according to the American Heart Association. Salmon is your best option.
This superfood contains omega-3 fatty acids that prevent inflammation and boosts both brain and heart health.
If at all possible, choose the wild-caught ones for maximum benefit. Commercially raised salmon may have higher toxicity levels.
Whether eaten raw, steamed, baked or fried, you will be sure to enjoy its flavorful meat.
2. Blueberries
Because of its unbelievably numerous health benefits, this superfood might as well be called the “magic pill”.
A single cup serving of blueberries offers only about 84 calories and contains 14% of suggested daily fiber intake and 24% of suggested daily Vitamin C.
But that’s not all. Consuming at least one cup serving of blueberries a week can lower blood pressure levels and speed up metabolism.
This is because they contain high levels of anthocyanins which gives it its purplish-blue pigment. It is a powerful antioxidant that helps prevent cardiovascular diseases and boosts cognitive function.
Eat them fresh when in season but you may also stock up on the frozen variety. They are best when taken with yogurt or blended into a smoothie.
3. Wheatgrass
This superfood has all the nine essential amino acids and is loaded with chlorophyll that contains nutrients providing our bodies with maximum health benefits.
Wheatgrass is basically a young wheat plant that has been harvested just when it has reached its nutritional peak.
The sprouting process packs the grass with energy, loads of nutrients and live enzymes that help us digest the grass when we eat it allowing its nutrients to enter our bloodstream immediately.
A shot of fresh or powdered wheatgrass directly hits our bloodstreams and boosts hemoglobin, thereby oxygenating our blood and fights off all the harmful substances and free radicals.
If that isn’t super, I don’t know what is?
4. Almonds
Raw or unsalted dry almonds offer the highest concentration of nutrients than any other nut.
It is a good source of vitamin E, potassium, magnesium, calcium, iron and phosphorous. Eating between 1 and 6 ounces of almonds per day can reduce cholesterol levels.
There was a time when people avoided eating almonds due to its high fat content. It has since been recognized as one of the superfoods because of the presence of the “good” fats. Monounsaturated fatty acids or MUFA are a healthy type of fat that helps maintain a healthy heart.
In combination with a low calorie diet, almonds may also help you lose weight, reduce fat mass and lower your blood pressure.
Be careful not to overeat it though. Stick to the recommended daily intake. Too much of a good thing can be bad too.
5. Spirulina
It is a type of blue-green algae that grows naturally in saltwater or freshwater and thrives in a subtropical climate. The antioxidant substance phycocyanin contained in Spirulina gives it its blue-green color.
Spirulina is so rich in nutrients. It also contains some nutrients that aren’t even found in the average vitamin.
Spirulina is a type of cyanobacteria that produce energy through sunlight by photosynthesis.
A tablespoon of spirulina powder or about 7 grams contains 4 grams of protein, 11% of the RDA (recommended dietary allowance) for Vitamin B1, 15% of the RDA for Vitamin B2, 4% of the RDA for Vitamin B3, 21% of the RDA for copper, 11% of the RDA for iron and just the right amount of magnesium, potassium and manganese.
Spirulina might as well be the most nutritious food on the planet. Aside from fighting free radicals, it is also known for its anti-inflammatory properties.
6. Flaxseed
Flaxseed is known to be the original superfood.
These tiny seeds are a nutritional powerhouse that contains omega-3 fatty acids, fiber, antioxidants, the B vitamins and lignans. If you should eat only one kind of superfood, make it flaxseed.
Add some flaxseed to your oatmeal and smoothies. You may also try adding it into your baked goodies such as cakes, cookies, and scones.
Because of its tiny size and relatively mild nutty flavor, it is ideal as an additive to most of the food we eat regularly.
7. Dark green leafy vegetables
It always pays to eat your vegetables especially the dark green leafy ones.
Your mother was right. These vegetables provide your body with loads of nutrients that includes folate, calcium, magnesium, zinc, vitamin C and fiber among others.
Its dark green color is a result of the chlorophyll contained in its leaves when sunlight hits it with loads of energy. The best dark green leafy vegetables you should eat more of are Kale, Swiss Chard, Collard Greens, Mustard Greens and Turnip Greens.
Yes, they are all green. These superfoods help prevent chronic illnesses including heart disease and type II diabetes.
8. Dark chocolate
Hurray! Who knew chocolates would be a superfood? Everyone loves chocolates but not all chocolates are good for you.
If you crave for a bit of sugar fix, go for the dark kind. Dark chocolates are rich in flavonoids and antioxidants that are known to lower blood pressure, improve blood flow and helps you keep a healthy heart.
Choose the dark chocolate with at least 70% cacao or cocoa. Pay attention to your portions. You have to keep them in check. As always, too much of a good thing is not a good thing.
9. Cinnamon
Cinnamon is that delightful spice that reminds you of Grandma’s kitchen and warm, winter mornings. It has been used for centuries not just as a spice but also because of its medicinal properties.
This super spice contains calcium, fiber and manganese among others that help reduce the risk of heart disease, regulate sugar levels and lowers cholesterol.
A dash of cinnamon on toast and coffee would be the perfect breakfast treat to start your healthy day.
10. Avocados
Avocados have earned a spot in the top ten superfoods because of the high quantity of nutrients and antioxidants found in it.
Omega-3, folic acid, lutein, potassium and magnesium are just some of the nutrients one can obtain from eating avocados regularly.
It is also not lacking in essential vitamins such as A, C, D, E, K and the B vitamins.
Avocados have proven benefits to the immune system, heart health, skin and hair, eyes, digestive processes, teeth and gums, bone health and practically everything else in our bodies.
Have it in soups, toasts, salads, and smoothies. And as an added benefit, try mashing the fruit and use as a facial mask or hair treatment. You won’t regret it.
Keeping a healthy body requires us to make lifestyle changes. Fast food doesn’t necessarily have to be unhealthy if we take time to decide and choose which foods are fast and easy to prepare but at the same time give us maximum benefits for optimum health.
Are you ready to have more of these superfoods in your daily diet? Please let us know what you think. We would love to hear from you.
