Today eating healthy is becoming a global trend. There are more and more articles and researches on which foods are healthy and which are not. Balanced diet is the most important thing to keep you fit and healthy. Supermarkets are full of so called healthy foods, but the only thing you should have in mind when shopping for groceries is to buy them fresh and (if you can afford it) organic. We are giving you a lost of The 15 Healthiest Everyday Super Foods to start consuming on daily basis. You will be surprised to learn that this simple and common veggies, fruits nuts and grains are one of the healthiest foods you can eat:
1. Walnuts
This tasty nuts are filled with Omega 3 healthy acids and are great for fighting the bad cholesterol while rising the good one. They are perfect for a healthy snack – combine handful of walnuts with some dried figs and few anise seeds that will release the flavor.
2. Beans
Beans are the best veggie source of iron. As your body can not absorb the iron in plant based foods combine beans with vitamin c reach foods like lemon juice and sweet potatoes to boost the iron absorption. Beans, lentils and kidney beans are also a great fiber source.
3. Oranges
Just one orange contains a full day’s dose of Vitamin C so oranges must be one of the best super foods out there. Vitamin C is crucial for fighting infections but also it is a powerful antioxidant who protects cells from free-radical damage. They are also high in fiber and folate.
4. Quinoa
This herbaceous plant (nope, it’s not a grain) is all protein. As it contains all 9 essential amino acids it gives the same energy as meat but without all the fat and cholesterol. Cook some quinoa and add lemon juice and chopped fresh dill for a fast and tasty healthy meal.
5. Broccoli
As one of the healthiest veggies, broccoli is filled of C, A and K (that helps bone health) vitamins as well as folate. They are famous in cancer fight because they contain a healthy dose of sulforaphane which helps stimulating the body’s detoxifying enzymes.
6. Berries
Berries are on of the top antioxidant rich foods. They are packed with fiber that can also help weight loss. Raspberries are great for cancer fight as they contain ellagic acid, blueberries are contain anthocyanins antioxidant that helps with your memory while strawberries are small Vitamin C bombs.
7. Spinach
Flavonoids which are filled with antioxidants are one of the most important compound of Spinach. It also contains iron and folates, vitamins A, C and K,calcium, potassium, magnesium and vitamin E. Good way to consume spinach is to blend a handful into your daily fruit smoothie. Because of the folate which is a a water-soluble B vitamin that helps produce DNA and form healthy new cells it is one of the best foods for mothers to be.
8. Yogurt
It is believed that yogurt has anti aging effect, but more importantly it contains good bacteria that helps to keep your gut health while also protecting from intestinal illness. Yogurt is reach with calcium so it can also help fighting osteoporosis. Also rich in rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein yogurt is with no doubt one of the best super foods,
9. Avocado
Avocados are so rich in fiber that with only 1/2 a cup will provide 20% of the preferable daily fiber dose. It is packed with monounsaturated fats that helps the fight against bad cholesterol. Try it as a side dish, drizzled with soy sauce, lime juice and some toasted sesame seeds.
10. Edamame
Edamame are actually young soy beans. Their power is in the amount of fiber and protein they contain. Can you believe they have more fiber than whole wheat cereals and as much as proteins as turkey? Cook some fresh edamame and puree them with olive oil, garlic and lemon juice.
11. Mushrooms
The no.1 substitute of beef that cuts up to 400 kcal per meal – that is the power of mushrooms. They also regulate women’s estrogen levels so are good for breast cancer fight. You can use them as a meet substitute served with a side dish or as a side dish with other veggies.
12. Sweet Potato
Potatoes aren’t the healthiest veggie out there – but sweet potatoes are different. They are full of beta-carotene – a powerful antioxidant. When buying sweet potatoes always look for darker colored varieties because the darker the color the richer in beta-carotene they are. Baked sweet potatoes are a healthy snack but a great side dish as well.
13. Eggs
Eggs are a great and affordable way to get the needed proteins. Having eggs for breakfast actually makes you eat less calories during the day which is good for your diet. Besides proteins, eggs contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Try duck eggs as the healthiest alternative out there.
14. Kale
Kale is the super food of the moment. Just as broccoli, it contains vitamins A, C, B6 and K as well as fiber and potassium but also contains three times more lutein and zeaxanthin than spinach! It is the ultimate antioxidant food and also protects from cancer. Use it steamed so it can keep the healthy ingredients.
15. Oats
Oatmeal, bars, cookies – consume oats in any way you prefer. Why? Because it is low in calories and high in proteins and fiber. This makes oats the best breakfast food and snack. Oats is also good for your hearth as it lowers the cholesterol.