Superfoods are everywhere. It seems everyone is writing about them, and with good reason. With the way schedules are these days it can be hard to get the nutrients you need, especially if you work full time and have an active social life.
By the time you get home you may be too tired to plan, cook, and eat a well balanced meal. Superfoods fix this problem by giving you a supercharge of vitamins and minerals.
If you want to know the top 10 list of superfoods to eat and how to include them in your diet, read on.
Frozen berries are just as good, if not better, than fresh berries.
1. Berries
Berries are one of the best superfoods. First, they’re naturally sweet. Second, their vibrant colors mean they’re rich in antioxidants. So how can you include these deliciously sweet oxidant fighters into your diet?
Add them to your morning smoothie, cereals, or vanilla ice cream for a quick dose of berry goodness. Eat them alone for a sweet snack.
The best part about berries is that doesn’t matter if you eat them fresh or frozen. In fact, frozen might be better. Why? Farmers often pick and freeze berries at peak freshness, meaning they’re also at peak antioxidant levels, too. What a sweet way to boost your antioxidants.
2. Leafy Greens
Superfoods like leafy greens are packed with vitamin A, C, calcium, and fiber. With leafy greens, it’s best to go dark. That’s because the darker a green is, the better it is for you. So how can you add this superfood into your diet?
You could saute greens like spinach or kale in olive oil, or add them to your smoothies for a quick punch of nutrients. Like eggs in the morning? Who doesn’t! You can add a few greens to your morning omelette for a tasty vitamin boost.
3. Fish
If you’re looking for the omega of superfoods, fish has the goods. Not only is fish high in omega-3 fatty acids, but they also are a good source of protein to keep you fuller longer. What can you do add this superfood to your meal plan?
Go for fish like salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines if you need omega-3 fatty acids. If you’re not too keen on fish but still want to sneak it into meals, try chopping up some anchovies into your pasta sauce. It’s an easy way to give pasta sauce a super savory touch without going for the red meats like beef or pork.
4. Nuts
If you’re looking for plant-based proteins but aren’t into anything Boca related, try nuts. Any nuts will do. Hazelnuts, walnuts, pecans, and almonds are all great choices. Many nuts contain monounsaturated fats, which help reduce the risk of heart disease.
So how can you include these nutty wonders into your diet? Go for nut spreads, like peanut butter, almond butter, and the like. You can spread peanut butter on toast or, for a fun twist, spread it over pancakes.
You could also snack on them solo. Just be careful, though; while nuts are loaded with many things you want, they do have one thing you don’t: calories. So keep your snacking to a handful and you should be golden.
5. Whole Grains
Whole grains offer a whole lot -like soluble and insoluble fiber, vitamin B, minerals, and phytonutrients. Whole grains can protect against high cholesterol, diabetes, and heart disease.
How can you make yourself whole with grains? Go for oatmeal in the AM. You can add berries for a little sweetness or a little dab of dark chocolate. If you’re looking for a side dish for meals, opt for brown rice instead of chips.
You can also go for whole grain bread, but be careful. A lot of breads only contain enough whole grain for the look, but not the health benefits. Real whole grain bread should read 100% Whole Grain.
Go for yogurt plain and fruit later to avoid extra sugar.
6. Yogurt
Looking to add some culture to your diet? Try yogurt. It has protein and many live cultures called probiotics. This “good bacteria” can help defend your body from bad bacteria.
So how can you get cultural with your meals? Try some plain yogurt with some berries or other fruit.
You can also use yogurt in place of mayo for sauces and other mayo dishes. Just be sure the yogurt is not the ones with fruit already in it since those tend to have too much sugar.
You’ll also want to check to see if the yogurt has cultures like Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus
Roasting veggies are a great way to increase flavor and your superfood intake.
7. Cruciferous Veggies
If you’re unsure what these types of veggies are, think of cauliflower, broccoli, Brussels sprouts, collard greens, kale, mustard greens, radishes, and turnips. They have fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may help protect against certain cancers.
How can you mix this medley of veggies into your meal plan? You can roast them with a little olive oil and Italian seasoning at 425 degrees F for about 30 minutes. This recipe ups their flavor and makes the perfect side dish to any meal.
8. Legumes
Get a “leg” up in healthy eating with black beans, kidney beans, red, garbanzo, soy, and peas. All these beans have a healthy helping of fiber, folate, and protein.
If you want bean it up at meal time, try bean chili recipes, or adding beans to salads and soups. You can also spice things up by doing a red beans and rice recipe with brown rice instead of white. Some red beans and rice recipes call for meat, but that can totally be omitted.
9. Tomatoes
Tomatoes are packed with vitamin C and lycopene, which can help protect you against prostate cancer.
So how can you add more tomatoes to your diet? Use fresh roma tomatoes in a homemade pasta sauce. Or, check out Chef John’s Fire-Roasted Cherry Tomato salsa. It’s a simple recipe that really makes chips and salsa something snappy and new.
Using olive oil in place of butter is a great way sneak superfood into your diet.
Olive Oil
This superfood is crammed full of vitamin E, polyphenols, and monounsaturated fatty acids. This army of nutrients is great for protecting your heart.
So if you want to armor up your heart, try using olive oil instead of butter. How? If you make eggs in the morning, add olive oil to the pan instead of butter. Or, you can toast your burger buns with olive oil. Same with grilled cheese. Picture it: a nice grilled cheese with olive oil. Talk about yum.
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Top 10 Superfoods List | SES Research – Houston, TX