Superfoods are a bit of a fad, but they're also some of the healthiest foods you should consume on a daily basis. While there is no universal definition of a superfood, we conceive of them as multitaskers—foods that are jam-packed with disease-fighting nutrients and presented in a tasty manner (think: antioxidant-packed blueberries).
However, certain super-healthy foods are either too exotic and pricey to include in our daily diets (cough, goji berry) or something you'd only eat once in a while (say, sardines). We're all for trying new foods, and diversity is vital for a balanced diet, but we wanted to uncover the healthiest meals that were also simple to include into your daily routine. After all, it makes no difference how nutritious a meal is if you don't consume it.
Real whole food is at the heart of the healthiest foods and diets. Vegetables and fruits in plenty, entire grains, and healthy meats and fats Sugar and salt are kept to a minimum. There are lots of other nutritious foods that didn't make the list, such as lentils, bananas, and beets, but this is a fantastic place to start if you want to improve your diet.
So, to make eating healthy simple and enjoyable, here is a list of 10 easy-to-eat, easy-to-find healthiest foods to include in your daily meals.
Healthiest Foods To Include In Your Daily Meals
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1. Fruits and berries
All berries are high in fiber, a substance that most Americans are deficient in. Fiber is beneficial for your heart and waistline because it keeps your digestive system healthy and operating correctly (cough...). It's also good for your heart and waistline since it's so filling. Because all berries are healthy, be careful to mix them up. When berries aren't in season in the winter, go for frozen (without sugars) berries, which are fantastic in smoothies, porridge, or thawed in yogurt.
Raspberries (one of the finest weight-loss breakfast foods) have the highest fiber (8 grams per cup) and also include ellagic acid, an anti-cancer substance. Blueberries include half the fiber (4 grams) but are high in anthocyanins, antioxidants that may help keep your mind fresh as you become older. A cup of strawberries has 3 grams of fiber but more than the recommended daily amount of skin-firming vitamin C.
2. Eggs
Eggs are a good source of high-quality vegetarian protein, and they may also help your meal last longer. A single egg has around 70 calories and 6 grams of protein. Egg yolks also include the antioxidants lutein and zeaxanthin, which assist to keep the eyes healthy. In fact, lutein and zeaxanthin have been linked to a lower risk of age-related macular degeneration, which is the major cause of blindness in persons over 50. Additionally, lutein may assist to protect your skin from UV damage. Who knew the simple egg could be so healthy?
3. Sweet Potatoes
Because of the alpha and beta carotene in sweet potatoes, they have such a vibrant orange color. These chemicals are converted by the body into the active form of vitamin A, which aids in the health of your eyes, bones, and immune system. These phytochemicals also act as antioxidants, removing disease-causing free radicals from the body. One medium sweet potato (about 1/2 cup) contains approximately four times the daily recommended amount of vitamin A, as well as some vitamin C and B6, potassium, manganese, and the antioxidants lutein and zeaxanthin.
4. Broccoli
Vitamins A, C, and K (which aid with bone health) are all present in this green powerhouse, as well as folate. Another reason broccoli commonly appears on "superfoods" lists is because it contains a healthy amount of sulforaphane, an isothiocyanate that is considered to aid the body's detoxification enzymes, which may help to prevent cancer.
5. Oatmeal
Oatmeal is a breakfast staple as well as a superfood. Increase your fiber intake by eating more oats, a food that most of us don't get enough of. Fiber is beneficial for our bowels, waistlines, and stomachs, as well as keeping us full—all of which are crucial attributes in a breakfast dish. Furthermore, oats are a complete grain that has no added sugar. Start with simple oats and transform them into nutritious dinners and snacks like blueberry oat cakes, homemade granola to eat with fruit and yogurt, or DIY energy bites with peanut butter for a superfood supper or snack.
6. Spinach
Dark leafy greens are beneficial to the health. Vitamins A, C, and K, as well as fiber, iron, calcium, potassium, magnesium, and vitamin E, are all abundant in spinach. Eating more greens, such as spinach, has been shown in studies to aid weight loss, diabetes prevention, cognitive health, and cancer prevention.
7. Tea
According to studies, drinking tea on a daily basis may lower your chances of Alzheimer's disease, diabetes, and certain malignancies, as well as give you better teeth and gums and stronger bones (Tea may also help with weight loss). How? Flavonoids, a kind of antioxidant found in tea, are abundant. Regardless of the kind of tea you pick, consume it freshly brewed to get the most out of its flavonoids. If you wish to store a pot of cold tea in the fridge, add a squeeze of lemon juice; the citric acid and vitamin C in the lemon, lime, or orange will help retain the flavonoids.
8. Nuts
What is it that nuts can't do? They're high in heart-healthy polyunsaturated fats and magnesium, two essential elements. These minerals may help protect against insulin resistance, a condition that may lead to diabetes. Antioxidant substances present in nuts, such as ellagic acid and resveratrol, may help your body resist free radical damage. As a result, inflammation is reduced, perhaps lowering the risk of cancer. Nuts also include insoluble fiber, which may help you remain healthy by feeding helpful gut flora, according to research. Make your own trail mix, spread nut butter on toast, or grab a handful of nuts for a snack.
9. Oranges
Oranges are a fruit that is underappreciated. The basic orange, on the other hand, is a superb source of vitamin C; one big orange (or a cup of orange juice) provides a full day's worth. Vitamin C is necessary for the production of white blood cells and antibodies that fight infections, as well as a potent antioxidant that protects cells from free radical damage and aids in the production of skin-firming collagen. Oranges also include a lot of fiber and folate.
10. Yogurt
Probiotics, or "good bacteria," are found in yogurt and serve to keep our bellies healthy. It also contains a lot of calcium. One cup of yogurt contains about half of the daily calcium requirement, as well as phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein. If you want an even greater protein boost, go for Greek yogurt instead of plain yogurt. Flavored yogurts can include a lot of sugar, which adds calories without providing nourishment.
