Nature has endowed us with certain super foods. But most of these super foods are not eaten regularly because we don’t know enough about them or we find it difficult to separate time to purchase and cook them. However eating these nutrient dense foods will help us to boost our immune system and promote all round health and well being. Here are five super foods you should strive to consume everyday.
Blueberries have one of the highest proportions of antioxidants among fruits grown in the Western world. That is why eating them regularly can prevent diabetes, cancer and other age-related brain disorders like loss of memory. In fact, this fruit has been nicknamed ‘brain-berry’ because of its obvious effects on brain function. Research has revealed that this fruit which is a rich source of vitamins A and C also cuts down the risk of having any cardiovascular diseases. You should aim to eat at least one cup of fresh or dried blueberries every day.
Plain yoghurt is fermented milk, which also called Greek Yoghurt. The process of fermentation produces millions of probiotic organisms that enhance the growth and function of healthy bacteria in your gut. This helps you to enjoy better digestion, enhanced immunity and protection against cancer. However, most commercially sold yoghurt do not contain probiotics. Hence, it is necessary for you to look for yoghurt that has active cultures or live probiotics in it. Taking one cup of yoghurt will provide calcium, protein and health-transforming probiotics.
Spinach is a nutrient dense green vegetable that aids muscle building. It also contains omega 3 fatty acids and folate, which can help you to reduce the risk of osteoporosis, heart disease, and stroke. Research has shown that folate increases blood flow to the groin area to reduce the risk of sexual problems connected with ageing. Aim to eat about 1/2 a cup of cooked spinach daily. This green vegetable is great for both adults and children so you can even use the tender leaves to prepare healthy spinach baby food.
Red tomatoes are rich in the antioxidant lycopene. Both fresh and processed red tomatoes may be consumed daily. Bear in mind that the processing of the tomatoes make it easier for the body to absorb more lycopene. Scientists have revealed that taking lycopene daily in your diet will reduce the possibility of contacting cancer of the stomach, skin, prostate, lung, or bladder. Eating a little of over 20mg of tomatoes, which is equivalent to about 8 average-sized tomatoes or one glass of fresh tomato juice, can also reduce the risk of coronary heart disease.
Oats are rich in soluble fibre which can help you to prevent the occurrence of heart disease. Although oats contain a high amount of carbohydrates, the presence of soluble fibre and protein cause the oats to deliver steady energy which is excellent for muscle building and productivity at work. You can complement your breakfast oats with diced apples, blueberries, and a cup of fat-free yoghurt.
Those are some of the most important super foods you should eat daily for a healthy, strong and productive body. You can take these foods either at breakfast or at lunch so your body can digest and absorb the nutrients completely.