MOST BENEFICIAL SUPERFOOD: HEALTHY FOOD YOU SHOULD BE EATING

I recently read in an article about some super foods that are proven to help fight disease and also help boost energy. I thought this will be something great to write about. Sometimes we lack the importance of foods that we need to consume to ensure a healthy lifestyle. Even I forget what is important. But when you become a mother, you want to make sure that the family intake healthy foods.

Salmon

salmon fillet

 

Salmon is a great source of omega-3 fatty acids and also have a great source of vitamin D, which has been linked to a reduced risk of heart disease, great skin, and aiding weight loss. Omega-3 also slows the rate of digestion, which helps us consume fewer calories. Bake it in the oven on 400 degrees for 15 minutes and add in a side of vegetables and you got yourself a healthy meal.

Broccoli

broccoli

 

One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients. The same serving also helps stave off numerous cancers. For maximum disease-fighting benefits, steam the veggies. By steaming the veggies, you are killing fewer nutrients then by microwaving it.

Avocados

avocados

 

Avocados are rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. One has more than half the fiber.  It may help reduce your risk of heart disease. Avocados are a bit high in calories, so make sure to avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo. Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without.

Lemons

lemons

 

Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory. Add a slice of lemon to your green tea, water, or even sparkling water. Yum!

Dark Chocolate

dark chocolate

 

Just one-fourth of an ounce daily can reduce blood pressure. Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels. So next time if you want to binge, it is okay to have a piece of dark chocolate. You no longer have to feel guilty. Cheers to that!!

Walnuts

walnuts

Out of all the nuts, walnuts contain the most omega-3 fatty acids, which may help reduce cholesterol. Now Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too but of course still use sunscreen. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

Spinach

spinach

 

Spinach contains Lutein and Zeaxanthin, two immune-boosting antioxidants important for eye health and also cancer-fighting. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy. Do you remember Popeye? Well it is true, spinach also helps build up stronger muscles. I love to blend some spinach into my smoothies. Try blending 1 cup spinach, 1 cup peach, 1 banana, 1 cup apple juice, and ice. Whola! You get the best source of both worlds.

Beans

beans

 

Eating a serving of beans, peas, and lentils four times a week can lower your risk of heart disease by 22 percent. They are loaded with proteins and dozens of key nutrients that most women fall short on:  which is calcium, potassium, and magnesium. It also helps lower the risk of breast cancer, high cholesterol, and type-2 diabetes.  A great recipe to make with beans is the stuffed bell peppers recipe I posted recently.

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