[quote author=Glory2019]But some foods deemed "super" are a little
too exotic to fit into our everyday diets (ahem,
goji berry?!) or something—like, say, sardines—
that you'd only have once in a while. Healthy?
Yes. Would you eat them every day? Probably
not. And while we're all for trying new foods,
especially the super healthy kind, it's nice to
know that you can stock up on superfood
staples every week and they'll be easy to fit
into your diet.
So, here are 10 easy-to-eat, easy-to-find,
everyday superfoods to keep eating healthy
simple.
Get More: 7-Day Superfood Meal Plan
1. Berries
Pictured Recipe: Berry-Almond Smoothie Bowl
All berries are great sources of fiber—a
nutrient that most Americans don't get enough
of. Fiber helps keep your digestive system
healthy and working properly (ahem...) and is
good for your heart and your waistline, since
it's so filling. All berries are good for you so
be sure to mix it up. In the winter, when
berries aren't in season, grab frozen (without
sweeteners) which are great for smoothies,
oatmeal, or thawed in yogurt. Raspberries
boast the most fiber at 8 grams per cup—and
also contain ellagic acid, a compound with
anti-cancer properties. The same amount of
blueberries has half the fiber (4 grams), but is
packed with anthocyanins, antioxidants that
may help keep memory sharp as you age. A
cup of strawberries contains 3 grams of fiber,
but more than a full day's recommended dose
of skin-firming vitamin C.
2. Eggs
Pictured Recipe: Avocado Egg Chilaquiles
A source of high-quality protein, eggs might
give your meal more staying power too. One
egg has about 70 calories and 6 grams of
protein. Plus, egg yolks contain lutein and
zeaxanthin—two antioxidants that help keep
eyes healthy. In fact, mounting research links
lutein and zeaxanthin with reduced risk for
age-related macular degeneration, the leading
cause of blindness in people over 50. And
lutein also may help to shield your skin from
UV damage. Who knew the humble egg was
so nutritious?
3. Tea
Pictured recipe: Soothing Ginger-Lemon Tea
Studies show if you drink tea regularly, you
may reduce your risk of Alzheimer's, diabetes
and some cancers, plus have healthier teeth
and gums and stronger bones. How? Tea is
rich in a class of antioxidants called
flavonoids. Regardless of the variety of tea
you choose, maximize the power of its
flavonoids by drinking it freshly brewed. If you
want to keep a batch of cold tea in your
refrigerator, add a little lemon juice—the citric
acid and vitamin C in that squeeze of lemon,
lime or orange help preserve the flavonoids.
4. Nuts
Pictured Recipe: Dark Chocolate Trail Mix
What can't nuts do? They're packed with
healthy polyunsaturated fats and magnesium,
two important nutrients for heart health. These
nutrients may also offer protection against
insulin resistance, which can lead to diabetes.
Antioxidant compounds found in nuts, including
ellagic acid and resveratrol, can reduce the
wear and tear on your body from free radicals.
In turn, this lowers inflammation, which may
reduce cancer risk. Plus, nuts provide
insoluble fiber, which studies suggest may
help you stay healthy by feeding beneficial gut
bacteria. Spread nut B*tter on toast, grab a
handful of nuts for a snack or make your own
simple trail mix.
5. Oranges
Pictured Recipe: Carrot-Orange Juice
Oranges are an underrated fruit. But the
humble orange is an excellent source of
vitamin C, just one large orange (or a cup of
OJ) contains a full day's dose. Vitamin C is
critical for producing white blood cells and
antibodies that fight off infections; it's also a
powerful antioxidant that helps protect cells
from free-radical damage and plays a key role
in producing skin-firming collagen. Oranges
are also high in fiber and folate.
6. Sweet Potatoes
Pictured Recipe: Salmon & Sweet Potato
Buddha Bowls
Sweet potatoes are so brilliantly orange
thanks to their alpha and beta carotene. The
body converts these compounds into the
active form of vitamin A, which helps keep
your eyes, bones and immune system healthy.
These phytochemicals also operate as
antioxidants, sweeping up disease-promoting
free radicals. One medium sweet potato—or
about 1/2 cup—provides nearly four times the
recommended daily value of vitamin A, plus
some vitamin C and B6, potassium,
manganese and lutein and zeaxanthin.
7. Broccoli
Pictured Recipe: Balsamic & Parmesan
Broccoli
This green powerhouse packs vitamins A, C
and K (which helps with bone health), as well
as folate. There is another reason broccoli
frequently earns a top spot on "superfoods"
lists: it delivers a healthy dose of
sulforaphane, a type of isothiocyanate that is
thought to thwart cancer by helping to
stimulate the body's detoxifying enzymes.
8. Oats
Pictured Recipe: Creamy Blueberry-Pecan
Oatmeal
Oats are a breakfast staple and quite the
superfood. Eating more oats is an easy way to
up your fiber intake, a nutrient most of us
don't get enough of. Fiber is good for our guts
and our waistlines and for keeping us full—all
very important qualities in a breakfast food.
Plus, oats are a whole grain and plain oats
don't have any added sugar. For a superfood
meal or snack start with plain oats and turn
them into healthy meals and snacks like
blueberry oat cakes, homemade granola to
enjoy with fruit and yogurt or DIY energy bites
with peanut B*tter.
9. Spinach
Pictured Recipe: Spinach Salad with Japanese
Ginger Dressing
Dark leafy greens do a body good. Spinach is
teeming with important nutrients: vitamins A,
C and K—as well as some fiber, iron, calcium,
potassium, magnesium and vitamin E. Studies
have found that eating more greens , like
spinach, can help you lose weight, reduce your
risk of diabetes, keep your brain young and
help fight off cancer.
10. Yogurt
Pictured Recipe: Raspberry Yogurt with Dark
Chocolate
Yogurt contains probiotics or "good bacteria"
that help keep our guts healthy. It's also rich
in calcium. Just 1 cup of yogurt provides
nearly half the recommended daily value of
calcium and delivers phosphorus, potassium,
zinc, riboflavin, vitamin B12 and protein.
Choose Greek yogurt for an even bigger
protein boost and whenever possible reach for
plain. Flavored yogurts tend to have lots of
added sugar which add calories without
nutrition.[Good food, good health!]
