If you’re interested in upping the health factor of your daily diet, you can easily do that by adding in a mix of some of the top “superfoods” right now. What exactly are superfoods?! You’ve probably heard this hot marketing term before, but superfoods are simply a variety of foods that are jam-packed with extra-special nutrients.
While many foods (especially fruits and veggies) and incredibly food for you, “superfoods” may offer some additional health benefits. They’re known to support your overall wellness, increased vitality, and longevity. And they’re commonly recognized as foods that may help fight disease and promote your healthiest body and mind.
Food truly is medicine and what you put into your body effects your physical strength and stamina, energy levels, mental state, and even how motivated you. With that being said, the following list of the best superfoods to savor right now may just help you look and feel your best, daily!
Top 10 Superfoods of 2019 to Enjoy Now
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Avocado
This staple food on the keto diet is very high in healthy fats and fiber – which grants it its elite spot on our superfoods list. The fats in this super-fruit are monounsaturated fats (MUFAs) known to help reduce disease-causing inflammation in the body. Eating this deliciously satisfying food may, therefore, help reduce your risk of heart disease and diabetes.
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Salmon
This extremely nutritious fish offers one of the best sources of omega-3 fatty acids – essential to the body for a number of reasons including heart health and reducing inflammation. The fish is also a great source of B vitamins, potassium and selenium.
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Leafy Greens
You’ve probably heard that dark green leafy vegetables (or DGLVs for short) are some of the best superfoods you can find. These green superfoods include kale, swiss chard, collard greens, turnip greens, and spinach. Packed with nutrients, they are a significant source of folate, zinc, calcium, iron, magnesium, vitamin C and fiber.
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Berries
Berries (including raspberries, strawberries, blueberries, blackberries, and cranberries) also consistently make the top 10 superfoods list. They are some of the best digestive superfoods available, containing a powerhouse of vitamins, minerals, fiber, and antioxidants. Their high health profile makes them great for preventing some diseases.
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Eggs
Eggs got a bad rap for a while because it was believed that their high cholesterol content could negatively affect your heart. But recent research shows that quite the contrary, eggs are one of the healthiest foods. They’re rich in many nutrients including B vitamins, vitamin A, iron, and phosphorus. They’re also high in protein, contain antioxidants, and may increase “good cholesterol” that actually protects against heart disease!
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Green Tea
With every sip of this popular beverage, your body is flooded with powerful antioxidants, offering strong anti-inflammatory effects. For this reason, drinking green tea may help protect against certain diseases. Also, the combination of catechins (antioxidants) in the tea with caffeine may assist with weight loss.
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Kefir
While yogurt is extremely popular in the US, it’s cousin, kefir is less so – though even more beneficial. The benefits come from the fermentation process of this milk drink, which has a thinner consistency than yogurt, with much more live probiotic strains. Probiotics are healthy bacteria that your gut and body need for optimal health. Drinking kefir may help your lower cholesterol and blood pressure, and improve digestion.
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Garlic
You most likely use garlic in the kitchen for its potent, distinct flavor, but this herb has been used for centuries for its medicinal benefits. Garlic is high in vitamin C, vitamin B6, manganese and fiber, and supports a healthy immune system. It may also help reduce cholesterol and blood pressure.
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Ginger
Ginger is another popular spice (or root) containing powerful antioxidants, including gingerol. In particular, gingerol can help reduce inflammation in the body and may protect against some diseases. Ginger is also known for being effective against nausea and may even help relieve pain.
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Turmeric (Curcumin)
The spice, turmeric, is another that has garnered lots of attention as one of the best superfoods. The active ingredient in turmeric, curcumin, is a highly effective and potent antioxidant and anti-inflammatory. You can sprinkle turmeric on your food to add some light spice or take a curcumin supplement to get the full-body health benefits.
Busy Lifestyle?! Try a Green Superfood Powder!
Let’s face it… even when we know the superfoods we should eat, it can be hard to fit healthy meals into our busy schedules. One solution is another popular health product called green superfood powders. Basically, they are highly concentrated juice powders containing abundant superfoods. All you have to do is add the superfood powder into a glass or shaker cup with water, mix it up and you’re good to go!
Look for these qualities in one of the best green superfood juices:
- No sugar
- Tastes great
- Contains 70+ superfoods
- Includes digestive enzymes for better digestion
- Includes probiotics for gut health
- Low in calories for weight management
Another Solution for Superfoods: Protein Shakes
Another way to squeeze more superfoods into your day is with some of the best meal replacement shakes. Though many of these shakes do not include superfoods, the best ones include a fruit and veggie or superfood blend – with additions like organic kale, spinach, beet juice, maca root and more.
Drinking superfood smoothies is a great way to get your nutrients while enjoying a totally healthy “treat” that’s easy to take on-the-go. Meal replacement shakes are also a great way to help you reach a healthy weight and develop healthier dietary habits.
Superfood Recipes
Wondering what else you can do with superfoods to get them into your diet? Try some of these awesome superfood recipes, for quick and healthy meals!
Baked Egg in Avocado
This recipe couldn’t be more simple or delicious! Simply cut an avocado in half and take out the pit. Put each half of avocado in a baking dish, and crack one egg into the hole of each. Optionally, add parmesan cheese and parsley on top. Bake at 425 degrees Fahrenheit for 15-20 minutes. Sprinkle with salt, pepper, and any other desired toppings.
Superfood Smoothie
This Berry Chai Bliss shake is jam-packed with superfoods, yet only contains a few simple ingredients. Add all the ingredients including spinach, banana, almond milk, vanilla protein powder, vanilla chai protein powder, and green superfood powder into a blender with ice; Mix and enjoy!
Superfood Salad
This salad is filled with so many superfoods – including avocado, olive oil, sweet potato, and leafy greens – that you’ll be fueled for your entire day! Make the rice and sweet potatoes first, then mix with the raw ingredients as outlined in the recipe. Top with sunflower seeds or pepitas for extra healthy fats and protein.
Sprouted Grain Toast with Smoked Salmon
This recipe contains all the major macronutrients (carbs, protein, and fat), and will give you energy for hours. Start with a sprouted grain bread which will have tons of fiber, protein, and nutrients. Top the bread with cream cheese or another cheese spread like goat cheese. Add a layer of sliced cucumbers topped by pieces of smoked salmon. Sprinkle with lemon, salt, pepper, and some chia seeds.
Garlic Salmon
This sumptuous recipe really capitalizes on two major superfoods, salmon and garlic. Put the fish in foil followed by all the herbs and spices on top. Close the foil into a sealed foil “pocket”, bake in the oven and enjoy! It’s that easy!
Ready to get more superfoods into your daily diet?! Start with the superfood smoothie and other superfood recipes in this article, but know that the options are endless! Once you’re aware of what superfoods are, they can be added into many different meals to support your optimal health for the long-term.
Sources:
- https://www.healthline.com/nutrition/true-superfoods
- https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463
- https://www.livescience.com/34693-superfoods.html
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https://www.cookinglight.com/news/best-superfoods-for-health
- https://www.health.com/food/superfood-recipes
