Superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don't. Find out how to fit these superfoods into your diet plan.
Blueberries: filled with phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Next time you're rushing out of the house, make sure to grab a yogurt and garnish with some blueberries for added flavor.
Kale: contains a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. Running out of lunch options? Try making your favorite salad on a bed of kale, good eats!
Black Beans: A cup of black beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they're full of heart-healthy fiber, antioxidants, and energy-boosting iron. One of my favorite dishes is are black bean lasagna rolls.
Broccoli: Cruciferous vegetables like broccoli contain phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup of this veggie powerhouse will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid. You can never go wrong with a traditional broccoli and cheese.
Oats: Full of fiber, oats are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes. Get your daily dose of oats on cheat day with some Oat and Raisin cookies or classic oatmeal.
Salmon: contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk. Salmon is a rich source of selenium, which helps prevent cell damage, and several B vitamins. Take a bite out of this fish by substituting your next beef or chicken-based dish for a fresh piece of Salmon.