Powerful Superfoods & Ways to Incorporate Them in Your Diet
To live longer and healthier, we must fuel our bodies with nutrient-dense foods. Of course, it’s important to have variety and balance. Superfoods have demonstrated strong ability to fight disease, promote cardiovascular health - and potentially add years to your life!
Here are five superfoods we recommend.
Berries. Berries are among the healthiest foods you can eat. They’re delicious antioxidants, high in fiber, and disease-fighting nutrients.
Ways to Incorporate: When berries are not in season, it is just as healthy to buy them frozen. Add to your favorite yogurt, cereals, and smoothies, or eat plain for a snack. Remember the darker the berry, the sweeter the juice!
Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease. Extra-virgin olive oil has linked associations with a lower risk of heart disease and death in those with a high risk of developing cardiovascular disease.
Ways to Incorporate: Use in place of butter or margarine in pasta or rice dishes. Drizzle over vegetables, use as a dressing, or when sautéing.
Whole grains. A good source of both soluble and insoluble fiber, whole grains contain several B vitamins, minerals, and phytonutrients. They have also been shown to lower cholesterol and protect against heart disease and diabetes.
Ways to Incorporate: One of the best ways is to enjoy a bowl of oatmeal for breakfast. Substitute quinoa, wheat berries, or brown rice for your usual baked potato. When buying breads at the supermarket, always check to make sure that the first ingredient is 100% whole wheat flour.
Cruciferous vegetables. These include broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
Ways to Incorporate: Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.
Yogurt. A good source of calcium and protein, yogurt also contains live cultures called probiotics. These "good bacteria" can protect the body from other, more harmful bacteria.
Ways to Incorporate: Try eating more yogurt, but watch out for fruited or flavored yogurts, which contain a lot of added sugar. Buy plain yogurt and add your own fruit. Look for yogurts that have "live active cultures" such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt in place of mayonnaise or sour cream in certain dips or sauces.
- Superfoods are a great way to increase your intake of vitamins and minerals.
- Eating superfoods can help you live a healthier lifestyle.
- You deserve the best, don't settle for anything less!