There is no single food. Not even a superfood will provide the nutrients, health benefits, and energy needed to stay healthy. The 2015-2020 U.S. Dietary Guidelines provide healthy eating routines, “combining healthy choices from across all food groups while paying attention to calorie limits.
Research has demonstrated that healthy eating patterns can help reduce the risks for excessive blood pressure and cardiovascular disease the diabetes, and certain types of cancer.
The diet patterns, such as the DASH (Dietary Methods for Stopping Hypertension) diet as well as those that follow the Mediterranean eating plan that are mostly plant-based, have proven to have substantial health benefits as well as a reduction of chronic diseases.
But there are certain bottled and jarred packaged goods that could be given particular attention. The “superfoods” offer some very vital nutrients that will power your food and snacks and help you maintain a healthy eating routine.
Superfoods List
Berry. High in fiber the berries are sweet naturally, and their vibrant colors indicate they’re high in antioxidants and other nutrients that fight disease. How to add the berries If there aren’t any berries in season, it’s equally healthy to purchase frozen. Include them in cereals, yogurts smoothies, and even eat plain as snacks.
Be prepared to avoid the harm of chronic inflammation.
Research has shown that chronic inflammation, even low-grade, can become an unnoticed killer that causes cancer, cardiovascular disease, type 2 diabetes, and other ailments. Find simple strategies to combat inflammation and remain healthy with advice from Harvard Medical School experts.
The fish.
Fish can be an excellent source of protein as well as omega-3 fatty acids. They can help to prevent heart disease. How to add it Purchase fresh, frozen and canned fish. The fish with the highest levels of omega-3 are tuna steaks, salmon mackerel and herring, anchovies, trout, and sardines.
leafy greens.
Dark, leafy greens are an excellent source of Vitamin A, Vitamin C and calcium, and numerous phytochemicals (chemicals produced by plants and can positively impact overall health).
They also include fiber in the diet. How to add these Consider experimenting with the varieties of spinach, Swiss chard as well as collard greens, kale and mustard leaves. Add them to salads, or cook them in olive oil. Greens can also be added to stews and soups.
Nuts.
Hazelnuts, walnuts Pecans, almonds, almondines are a great source of protein in plants. They are also rich in monounsaturated fats which could play a role in decreasing the risk of developing heart disease.
There isn’t such thing as a tiny stroke.
Strokes are the 5th leading cause of deaths across the United States and a significant reason for disability. Find out about strokes from Harvard Medical School experts how to determine your chances of suffering a stroke, the proven steps to reduce the risk of having a stroke, how to recognize the warning signs of a stroke and how to seek out quick, brain-saving treatment.
What can you do to include the Include a few in yogurt or oatmeal or for snacks. However, keep in mind that they’re calorically rich, so limit them to a tiny amount. Consider the many varieties of nut butters like peanut (technically a legume) as well as almonds or cashew. Nuts can also be a fantastic companion to cooked vegetables or salads.
Olive oil.
Olive oil is an excellent source of vitamin E, polyphenols and monounsaturated fats, all of which can lower the risk of developing heart disease. How to incorporate it Use it in place of margarine or butter in rice dishes or pasta. Sprinkle it over your vegetables, use to dress dishes, or while sauteing.
Whole grain.
A good source of both insoluble and soluble fiber. Whole grains have a variety of minerals, B vitamins and phytonutrients. They have been proven to reduce cholesterol levels and protect against diabetes and heart disease. How to incorporate them Try oatmeal for breakfast. Try substituting bulgur, quinoa wheat berries or brown rice in place of your typical baked potato.
When you buy breads at the grocery store, look for the first ingredient that will be “100% whole wheat flour. Yogurt. A good source of protein and calcium yogurt also contains live probiotics, also known as probiotics.
The “good bacteria” can protect your body from more dangerous bacteria. How do you include it? You can try drinking more yogurt but keep an eye out for flavored or fruited yogurts, as they contain lots of sugar added.
Purchase plain yogurt and include your fruits. Choose yogurts with “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, L. bulgaricus, and S. thermophilus. Yogurt can be used in sauces and dips instead of mayonnaise or sour cream.
Cruciferous vegetable.
These include broccoli, Brussels sprouts, cabbage, collard greens, cauliflower, kohlrabi, kale, mustard greens, red radishes, and turnips. They are a great source of fiber, vitamins, and phytochemicals, including indoles, thiocyanates, and nitriles, which can help prevent certain forms of cancer. How to incorporate Steam or stir-fry with healthy oils, seasonings, and herbs for flavor. Add a frozen, cruciferous vegetable mix to casseroles, soups, or pasta meals.
Legumes.
This broad category includes black, kidney red, Garbanzo beans, peas, and soybeans. Legumes are a good source of folate, fiber, and plant-based proteins. Studies have shown that they aid in reducing the risk of developing heart disease. Use them and add them to soups, salads, and casseroles. Make a chili or a spread made of beans like Hummus.
Tomatoes.
These are high in vitamin C and lycopene, which have decreased the chance of developing prostate cancer. How to add the tomatoes Try tomatoes in salads or as tomato sauce on pasta. You can also add them to soups, stews, or chili. Lycopene is more readily available to the body to utilize when tomatoes are cooked and cooked in healthy fat, such as olive oil.
Disclaimer:
To provide a service to our customers, Harvard Health Publishing provides access to our archived library of content. Note the date of the most recent review or update of every article. Regardless of when it was created, the information on this website should never be used to replace advice directly from your physician or another trained medical professional.