Every day, it seems that we are introduced to a “superfood” which will transform our lives. How can you tell what is good for you with all the information out there? Our experts have selected the top 14 foods that you should be consuming:
1. Fish
Eat more fish to lower your risk of stroke, heart disease, and cancer.
2. Broccoli, or any of the cruciferous veggies
These foods are high in glucosinolates which are essential for detoxification. They are best eaten raw or quickly steamed in five to 10 minutes.
3. Beets
No matter what color they are – whether red, yellow or golden – or the part of them – roots or greens – they all contain carotenoids. Their dietary nitrates are believed to be converted into nitric oxygen, which improves endurance.
4. Spinach and other green leafy vegetables
These are loaded with lutein, zeaxanthin and other nutrients that may help prevent macular degeneration.
5. Kale
It’s a green, leafy vegetable that I like to chop in salads or cook with garlic and onion. It’s nutrient-dense, contains lots of antioxidants, and can lower cholesterol.
6. Peanut Butter
Peanut butter is my favorite food. It contains protein, carbohydrates and sugars. My kids love this food!
7. Almonds
Almonds are rich in vitamin E which helps to prevent macular degeneration and cataracts. I recommend eating only a handful of almonds a day.
8. Mangos
“They have a low calorie count, are high in fiber, and contain vitamins A and C. Other vitamins, minerals, and antioxidants have also been associated with their health benefits.” All my children like them so we can agree on that.
9. Blueberries
Blueberries can be frozen to add extra antioxidants and fiber to your oatmeal. They are rich in resveratrol and can be used as a substitute for red wine, without the alcohol or calories.
10. Mediterranean Diet
We know that physical activity is good for your mental health. So, in general, don’t skip meals and don’t rely on snacks. Eat a Mediterranean diet, which includes lean meats and plenty of vegetables. Also, keep your weight in a healthy range.
11. Chocolate
There is nothing wrong with a little treat every now and then. That’s why chocolate is often referred to as a “health food” as long as it’s not a habit.
12. Quinoa
This grain is delicious and can be used in sweet or savory dishes. It’s high in protein and fiber, and has a lower glycemic rating than some other carbohydrates.
13. Legumes
“Legumes like chickpeas or garbanzo beans are great snacks that have a lot to offer depending on the way you prepare them. I love to make jalapeno and cilantro hummus, or roasting peppers in season. Use hummus to make a healthy spread or dip, or add flavor to a wrap or sandwich in place of mayonnaise.
14. Pickled vegetables
Pickling vegetables such as cucumbers is a pretty traditional method, but picking carrots out of the ordinary can be delicious and different! Pickling carrots with chipotle is a great way to spice up your snacking world.
