Eating healthy is something we all know we should do, but with so many fad diets and so called “superfoods,” it can be easy to get overwhelmed with all the information. You may not know what to do or what will work best for you. The good news is, eating healthy is much simpler than it’s often made out to be. Simple lifestyle changes like more fruits and veggies, lean protein, limiting sugar, and eating more whole-grains are great changes to make. And while “superfood” is a marketing term, there are some nutrient rich foods below that do live up to the name.
- Dark leafy greens like kale, swiss chard, collard greens, turnip greens, and spinach provide nutrients like folate, zinc, calcium, iron, magnesium, and vitamin C. They are also high in fiber which helps keep you full longer and aids in digestion.
- Berries such as strawberries, raspberries, blueberries, and more are packed with vitamins, minerals, fiber, and antioxidants. The antioxidants found in berries can potentially lower your risk of heart disease, cancer, and other inflammatory conditions.
- Green tea has lots of antioxidants and polyphenolic compounds, which all have strong anti-inflammatory effects. Green tea may help protect you from chronic diseases like heart disease, diabetes, and cancer, and it may also help with weight loss.
- Eggs have lots of nutrients like B vitamins, choline, selenium, vitamin A, iron, and phosphorus. While there has been concern in the past about eggs being linked to high cholesterol, studies seem to show that there is no increase in heart disease or diabetes risk from eating as many 12 eggs a week. Eggs could also increase HDL cholesterol (“good” cholesterol), which could actually help reduce your heart disease risk.
- Legumes like beans, lentils, peas, peanuts, and alfalfa are a great source of B vitamins, minerals, protein, and fiber. They may also improve type 2 diabetes management and reduce blood pressure and cholesterol.
- Nuts and seeds have lots of fiber, protein, and heart-healthy fats. They also have plant compounds with anti-inflammatory and antioxidant properties.
- Kefir, which is a fermented milk beverage, and yogurt are both great sources of protein, calcium, B vitamins, potassium, and probiotics. Foods with lots of probiotics are linked to health benefits like lower cholesterol, lower blood pressure, improved digestion, and anti-inflammatory effects.
- Garlic has manganese, vitamin C, vitamin B6, selenium, and fiber, and it may also help to reduce cholesterol and blood pressure in addition to supporting your immune system.
- Olive oil is one of the main ingredients of a Mediterranean diet, and it may help reduce heart disease, diabetes, and inflammation. It also has vitamins E and K, which are both antioxidants and can help protect against cellular damage.
- Ginger contains lots of antioxidants which may help to reduce pain from acute and chronic inflammatory conditions. It may also help with chronic diseases like dementia, certain cancers, and heart disease.
- Turmeric has antioxidant and anti-inflammatory properties, and it may also help to treat and prevent cancer, heart disease, and diabetes. It may also help with wound healing and reducing pain.
- Salmon has healthy fats, protein, B vitamins, potassium and selenium, and it’s a great source of omega-3 fatty acids. Omega-3 fatty acids are thought to help reduce inflammation. Adding salmon to your diet may also reduce your risk of heart disease and diabetes.
- Avocado contains fiber, vitamins, minerals, and healthy fats. It may help reduce inflammation and also reduce your risk of heart disease, diabetes, and certain types of cancer.
- Sweet potatoes are packed with nutrients like potassium, fiber, and vitamins A and C. Although they’re called sweet potatoes for a reason, they may actually help to improve blood sugar for those with type 2 diabetes instead of increasing blood sugar.
- Mushrooms may have varying nutrients depending on the type, but they do contain vitamin A, potassium, fiber, and antioxidants. Because of their antioxidants, they may help to reduce inflammation and help prevent certain cancers.