Superfoods are a big thing nowadays for your health either to lose weight or to fight diseases. They are the foods that have the most nutrient-dense content and health benefits. In addition, they contain lots of antioxidants, vitamins, and minerals. Every single article about health mentions superfoods as health savers. But which of them should we use in our everyday life since there are so many of them?
10 superfoods you should eat daily
Here is our list of ten superfoods that we should try using in our everyday life:
- Chia seeds
1. Chia seeds
Chia seeds are one of the healthiest and most nutritious foods found on the planet. They are tiny little seeds that originate from Mexico and Guatemala. Moreover, Chia seeds were the most important food for the Aztecs back in history. They have a high nutrition profile- a lot of fiber and calcium. One serving of chia contains 28% of the daily needs of calcium, 4 grams of protein, and 21 grams of fiber. Woohoo! Use them in your smoothie, or salad, or make a nutritious chia pudding.
Spirulina is a natural alga rich in Chlorophyll and contains all the essential amino acids. Also, they called it a miracle from the sea. This alga is rich in vitamins B-12, B-3, B-9, and B-6. It will encourage and support the growth of healthy bacteria in your gut and will lower your cholesterol.
Blueberries-tiny little purple fruits that contain the highest levels of antioxidants and a lot of vitamin K. Antioxidants help us fight free radicals and protect our DNA. Furthermore, they protect our brains so we still have our memory. Blueberries contain plant pigments called anthocyanins that have anti-inflammatory, antioxidant properties to help with brain signal and memory function. Consume them as a raw snack or on top of your morning oatmeal.
Spinach is an excellent source of vitamin K, vitamin A, vitamin C, folic acid, and iron. It is very low in calories, but very dense in nutrients. Spinach boosts muscle efficiency; also contains a lot of the antioxidant beta-carotene that protects from several types of cancers. To keep the nutrients of this green superfood, steam it, cook it lightly, and eat raw spinach in a salad or in a smoothie(the best way to consume it).
Avocado is a fruit from Mexico known for its very nutritious profile. It contains a lot of healthy(monosaturated) fats and an abundance of nutrients like Vitamin K, folate, and, potassium. Avocados can make your plain salad much more nutritious. The absorption of two key carotenoid antioxidants lycopene and beta-carotene increases from 200-400%. When adding a cup of fresh avocado or avocado oil to your salad.
Also Read: Paleo Diet: How Does It Work?
This protein-filled pseudo-cereal(seed) contains all 9 amino acids that our body is not able to produce itself, so it is considered a complete protein. It is gluten-free and it contains nearly 8gr of protein per cup. Quinoa consists of a lot of manganese, magnesium, and a lot of fiber. It has a nutty flavor, and texture similar to couscous, and rice. So you can use it as a side dish or throw it into a salad.
Eggs are one of the most nutritious foods on the planet loaded with complete protein (6gr per egg), healthy fats, a lot of minerals, and vitamins. Additionally, egg yolks contain the antioxidants Lutein and Zeaxanthin which help eye health. Since eggs are very versatile and can be eaten for breakfast, lunch, dinner, or a snack. The healthiest way to eat them is to poach them, boil them or make them scrambled.
All types of salmon provide a healthy dose of Omega-3 fatty acids, but the healthiest to consume is wild salmon. Salmon is high in proteins-22gr of protein per 200 salmon and an abundance of micronutrients like potassium, phosphorus, vitamin B-12, and niacin. The healthiest way to prepare it is to grill it.
This highly nutritional nut is an abundant source of vitamin E, calcium, iron, and magnesium. Almonds contain very important fatty acids, linoleic, and linolenic that are very important for lowering bad cholesterol, and skin and hair quality. As matter of fact, almonds are also very high in protein they contain 21gr of protein per 200gr. Eat them as a healthy high-protein snack with a piece of fresh fruit, and make almond butter or almond milk as a dairy-free substitute.
Here is another high-protein superfood that contains a lot of calcium and iron.Â Beans are incredibly nutritious and they contain a lot of fiber-12gr per one cup of beans and a lot of protein from 27 to 23 gr of protein per 200 gr of beans, depending on the type. Because of this beans are a very good substitute for meat. Combine them with rice, quinoa, or millet and you got yourself a complete vegan protein meal containing all the essential amino acids.