One of the keys to maintaining ultimate health is having healthy daily eating routines. By keeping up a healthy diet each day, you can support your immune system and prevent health issues down the road. Superfoods are foods that are nutrient-rich and considered to be especially beneficial to health and well-being.
By adding superfoods into your daily diet, you are ensuring you will be healthy now and in the future. Forming good, clean eating habits is the ultimate way to support your body and your immune system. An essential component to eating superfoods is making sure to purchase organic foods.
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Here are six superfoods you should eat everyday:
Avocado is a yummy superfood that should be a part of your daily diet. Avocados sometimes get a bad rep as being fattening, but they are healthy fats! Avocados are loaded with vitamin E, folate, lutein, oleic acid, glutathione, and monounsaturated fats. All of these elements are beneficial in so many ways, but mainly they help prevent things like heart disease, cancer, and degenerative diseases.
One avocado per day will help keep the doctor away. Avocados are yummy on their own, and with a little sea salt and olive oil, can make a perfect mid-day snack. They also can be mashed up and added to toast or used as a dip. One other way to get your daily dose is to add avocado to your smoothie.
This green and leafy veggie is jam-packed with goodies for your body. It is not only a muscle builder, but it also is a rich source of plant-based folate and omega-3s. These two nutrients help to prevent heart disease, osteoporosis, and even strokes. Another bonus is that folate increases blood flow which helps to prevent any age-related issues with circulation. Additionally, protein is also filled with lutein which helps promote healthy eyesight.
The best daily dose is to aim for 1 cup fresh spinach or ½ cup cooked spinach every day. Here’s the best way to get that daily dose: use spinach in your salads. It’s the perfect alternative to iceberg lettuce. You can also add spinach to scrambled eggs, put it over pizza, or mix it with tomato sauce.
Packed with the antioxidant lycopene, tomatoes are best when they’re bright red. Processed tomatoes are actually okay for you too because it makes it even easier for your body to absorb the lycopene. A diet high in lycopene can help prevent all different types of cancers, including bladder, lung, prostate, skin, and stomach. Tomatoes also help support a healthy heart and prevent disease.
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Every day, you should aim for eight red cherry tomatoes or one glass of tomato juice. These servings will provide about 22mg of lycopene which is the perfect daily dose to keep you healthy. Other alternatives are tomato sauce or tomato paste. Just be sure to choose low-sodium options.
The benefits of blueberries are almost too many to name! Blueberries are hosts to the most antioxidants compared to many other fruits, making them excellent in helping to prevent cancer, diabetes, and memory issues. Rich in fiber, vitamins A and C, blueberries also help support a healthy heart.
A daily goal should be to consume 1 cup of fresh blueberries or ½ cup of frozen. The good news is that blueberries retain most of their nutritional power even when frozen or dried.
Walnuts are rich in omega-3s, even more than salmon! Omega-3s are fuel to support a healthy heart. They also have more polyphenols, which are anti-inflammatory, than red wine. It also has half as much protein as chicken. With all these benefits, walnuts are one of the ultimate superfoods. Growing from trees, walnuts pack a big punch of goodness with each serving. One serving of walnuts, typically about 7 nuts, is yummy as a post-workout snack. Or really good at any time!
One of the best ways to eat walnuts is on a salad. It helps salads have an extra punch of essential nutrients. Another idea is to chop some up and add them to pancake or waffle batter. Walnuts can also be added to a marinade for grilled fish or chicken when it is ground and added to olive oil. Another yummy treat is to mix walnuts with dried blueberries and dark chocolate as a sweet on-the-go treat.
Most beans are good for your heart, but black beans are also great for your brain. Black beans have antioxidant compounds and anthocyanins – both of which are proven to bolster brain power. One other perk is that black beans are free of saturated fat and low in calories.
One daily ½ cup serving of black beans gives you 7.5 grams of fiber and 8 grams of protein. Black beans can be prepared on their own or used in various recipes, like tacos, chili, or mexican casseroles. They are also yummy in burritos, dips, and can even be added to pasta dishes!