10 Healthy Super foods to Eat Every Day:- A lot of people talk a lot about super foods, but they are actually some of the healthiest things you can eat every day. There isn’t a real, measurable meaning of a super food, but at Eating Well, we think of them as foods that do more than one thing. They are full of nutrients that fight disease and taste great.
The goji fruit, for example, is too expensive or hard to find for most of us to eat every day. Sardines, on the other hand, are probably something you’d only eat once in a while. Try new foods—a wide range of foods is good for you—but we wanted to find the super foods that will be easy for you to add to your diet. In the end, it doesn’t matter how healthy something is if you don’t eat it.
10 Healthy Super foods to Eat Every Day
1. Berries
- All berries are high in fibre, which most Americans lack. Fibre keeps you full, improves digestion, and is beneficial for your heart. All berries are healthy, so mix it up. Get frozen berries without sugars and use them in smoothies, muesli or yoghurt in winter.
- Raspberries, one of the finest weight loss breakfast foods, have the most fibre (8 grams per cup) and ellagic acid, an anti-cancer ingredient.
- The same amount of blueberries has half the fibre (4 grams) but contains antioxidants called anthocyanins that may enhance memory. A cup of strawberries has 3 grams of fibre and more than a day’s vitamin C.
2. Eggs
- Eggs provide high-quality vegetarian protein and may prolong your meal. Eggs contain 70 calories and 6 grams of protein. Egg yolks include antioxidants lutein and zeaxanthin, which protect eyes. In 2019, PLOS One linked lutein and zeaxanthin to lower risk for age-related macular degeneration, a leading cause of blindness in persons over 65. Lutein may protect skin from UV damage.
3. Sweet Potatoes
- Alpha and beta carotene make sweet potatoes bright orange. These molecules are converted into vitamin A, which protects your eyes, bones, and immune system. As antioxidants, phytochemicals trap disease-promoting free radicals. A medium sweet potato (1/2 cup) has about four times the RDA for vitamin A, vitamin C, B6, potassium, manganese, lutein, and zeaxanthin.
4. Broccoli
- This green powerhouse contains folate, vitamins A, C, and K for bone health. Sulforaphane, an isothiocyanate that stimulates detoxification enzymes and may prevent cancer, is another reason broccoli tops “super foods” lists.
5. Oats
- Breakfast staple oats are a super food. Consuming extra oats for breakfast boosts fibre intake and fills you up. Plain oats are sugar-free and a complete grain. Take plain oats and make blueberry oat cakes, homemade granola for fruit and yoghurt, or peanut butter energy bites for a super food lunch or snack.
Also Read:-Top 8 Anti-Inflammatory Foods You Should Eat
10 Healthy Super foods to Eat Every Day
6. Spinach
- Dark leafy greens benefit health. In addition to vitamins A, C, and K, spinach contains fibre, iron, calcium, potassium, magnesium, and vitamin E. Studies show that eating more greens like spinach can help you lose weight, prevent diabetes, keep your brain youthful, and fight cancer.
7. Tea
- Regular tea use may lower your chances of Alzheimer’s, diabetes, and some malignancies, as well as improve your teeth, gums, and bones.
- Tea contains antioxidant flavonoids. Drinking freshly brewed tea maximises flavonoids, regardless of the variety.
- Add lemon juice to cold tea to preserve flavonoids due to citric acid and vitamin C.
8. Nuts
- Nuts can’t do? They include magnesium and polyunsaturated fats, two heart-healthy elements.
- These minerals may also prevent insulin resistance and diabetes.
- Nuts include antioxidants including ellagic acid and resveratrol that prevent free radical damage.
- Reduces inflammation, which may cut cancer risk.
- Studies show that insoluble fibre in nuts may feed beneficial intestinal flora, keeping you healthy.
- Try nut butter on toast, nuts for a snack, or homemade trail mix.
9. Oranges
- The orange is undervalued. One huge orange (or a cup of OJ) provides a day’s vitamin C.
- Vitamin C produces skin-firming collagen, white blood cells, and antibodies that fight infections.
- It’s also a potent antioxidant that protects cells from free radical damage. Oranges are high in folate and fibre.
10. Yogurt
- This “good bacteria” in yoghurt helps keep our bellies healthy. It’s calcium-rich.
- One cup of yoghurt offers about half the RDA for calcium, phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein.
- Choose Greek-style yoghurt for more protein and plain wherever feasible. Sugary flavoured yoghurts add calories without nutrients.
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