The food one has plays a key role in maintaining a positive lifestyle. So, it is important that one has nutrient-dense foods to live a wholesome and active life. And one of the best ways to do this is by adding a range of superfoods to one’s meal regime. There are tons of superfood options available, and all of them can benefit an individual’s well-being in one way or the other.
Almonds
Having a handful of nuts like almonds is one of the best ways to up one’s superfood intake. They are rich in fiber and vegetarian protein. Almonds also pack various plant compounds, such as antioxidant and anti-inflammatory properties. Other forms of nuts one could enjoy include pecans, pistachios, walnuts, cashews, and macadamia nuts. One could even add seeds to their meal regime as they have similar benefits. Top choices include sunflower, hemp and pumpkin seeds, and flaxseeds.
Swiss chard
A nutrient-rich source, swiss chard is a dark leafy green known for its folate, zinc, iron, magnesium, vitamin C, and fiber contents. The superfood is also rich in anti-inflammatory compounds known as carotenoids. It has dark green leaves with a thick stalk often used in Mediterranean cooking. One could try adding all parts of the food to meals like casseroles, tacos, or soups.
Raspberries
The sweet, small fruit has a delicious flavor that makes even an ordinary meal feel extravagant. Adding to its goodness is a punch of minerals, vitamins, fiber, and antioxidants that give it its superfood persona. For instance, raspberries provide the body with potassium, omega-3 fatty acids, and manganese. One could top raspberries to oatmeal, waffles, pancakes, or cereals and also use them to sweeten smoothies, fruit salad, and muffins. Other berries that are also superfoods include strawberries, blueberries, blackberries, and cranberries.
Mushrooms
These are one of the top five superfoods to include in one’s daily meal regime. One could have mushrooms like button, shiitake, portobello, oyster, and crimini and enjoy their nutritional benefits. These superfoods have varied levels of nutrients, with some containing vitamin A, fiber, potassium, and multiple antioxidants. While one could add these mushrooms to meals, the best way to cook them while preserving nutritional properties is to grill or microwave the superfood.
Avocados
The nutritious fruit is considered a superfood for many reasons. Avocados are packed with various nutrients, including fiber, minerals, and vitamins. They also contain exceptional amounts of monounsaturated fats (MUFAs), such as oleic acid, which is said to nourish the body with multiple benefits. One can incorporate avocados into their meal plan in a variety of ways. Soft avocados make delicious guacamole, while firmer ones are ideal for slicing and adding to a salad or sandwich.
Green tea
A lightly caffeinated beverage that is considered a superfood, green tea is rich in antioxidants and polyphenolic compounds, which have strong anti-inflammatory effects. Another renowned antioxidant in green tea is catechin epigallocatechin gallate or EGCG, which makes it a popular choice to include in one’s meal regime. One could enjoy green tea by steeping it for a minute or two in warm water to maximize its antioxidant content.
Eggs
Adding this superfood to one’s meal regime can greatly improve one’s well-being. Whole eggs are abundant in several nutrients, including choline, selenium, vitamin A, B vitamins, iron, and phosphorus. The superfood is also rich in high-quality proteins and contains zeaxanthin and lutein – potent antioxidants. To top it off, eggs taste delicious and go well with just about any meal of the day.
Kefir
A fermented beverage, kefir is usually made from milk and contains calcium, B vitamins, protein, potassium, and probiotics. While it is similar to yogurt, it has a thinner consistency and more probiotic strains than yogurt. Kefir is traditionally made from cow’s milk and is well-tolerated by most people due to the fermentation of the lactose by bacteria. But one can also try the product made from rice milk, coconut milk, and coconut water. One can either make this superfood at home or pick a commercially prepared product. But the latter would require one to be mindful of its sugar content.
Garlic
This plant superfood is closely related to onions, shallots, and leeks, and is a great source of vitamin C, manganese, vitamin B6, fiber, and selenium. Garlic is also a great meal addition as it introduces unique flavor to foods. One could add garlic to foods in a crushed, powdered, or whole form to enjoy its benefits.
Ginger
The popular superfood has several nutritional benefits that could positively influence one’s overall well-being. It is also known as a culinary enhancer. The root has antioxidants, such as gingerol, which make it a great addition to meals. One could buy ginger in fresh form, as an oil or juice, or in dried/powdered forms. The food is easy to blend into soups, stir-fries, and sauces. One could also boil the root with tea, which infuses a brilliant flavor to it.
Salmon
The fish is packed with proteins, B vitamins, potassium, and selenium, all of which help contribute to a better lifestyle. Salmon is also a great source of omega-3 fatty acids, making it a superfood. For best results, one should eat about two to three servings per week.
