A proper diet is a key to a long and healthy life. Unfortunately, many people think that a healthy diet is boring and tasteless, but that’s just a myth. You may ask: “How do I eat healthy and delicious?” We’ve collected a list of 10 superfoods that will make your daily diet richer and tastier. This list includes versatile and scrumptious foods that comprise an optimal diet. These are the foods that are needed for maintaining vitality at any age.
d Dark green leafy vegetables such as collard greens, kale, and broccoli are a low-calorie source of phytoestrogens, which help women maintain hormonal health. They are rich in different essential nutrients like calcium, iron, vitamins C, E, B, and K, and folate. Folate is crucial for pregnant women for providing normal neural tube development of the embryo and is essential for heart health. Leafy greens are rich in antioxidants that protect the cells of our skin and eyes and are able to prevent environmental and age-related damage. You can cook them in many ways or add to soups or salads.
Nuts are extremely filling due to their high fiber content, healthy fats, and protein. They will provide you with energy and a huge amount of nutrients. Most nuts contain copper, zinc, folate, vitamin E, phosphorus, calcium, selenium, and vitamin A. Almonds and walnuts are the most nutrient-dense nuts which can lower bad cholesterol levels and prevent cancer. Almonds may even help you get rid of extra pounds and are considered as a good alternative to using cholesterol-lowering medications. The recommended daily portion is about 12 walnut halves or 28 almonds. You can add them to grains, salads, or in yogurt or whole grains like granola and oatmeal.
Avocados are incredibly nutritious and full of healthy monounsaturated fats. The oils in avocados will keep your heart healthy and can help you maintain a normal body mass index. They are packed with such nutrients magnesium, potassium, folate, protein, and vitamins B6, E, and K, as well as fiber.
Egg whites and yolks are loaded with nutrients, minerals, and vitamins. The yolk contains good cholesterol, fat-soluble vitamins, and essential fatty acids. Egg white contains vitamin B2 and high-quality protein that contributes to muscle growth. Eggs are also rich in selenium, iron, zinc, and copper. Boiled eggs are a perfect and healthy packed breakfast for women.
Blueberries are popular, sweet, and probably the most beautiful foods in our markets. They contain a lot of potassium, vitamin C, and other essential nutrients. More importantly, they are rich in anthocyanins that possess antioxidant effects and thus help prevent heart damage, varicose veins, and hemorrhoids. Blueberries can also improve eyesight, prevent cancer, and reduce chronic inflammation.
Yogurt, kefir, cheese, and sour milk are traditional foods in many cultures. Yogurt is full of probiotics that promote gut health, prevent digesting problems, can help relieve irritable bowel syndrome. Doctors often recommend yogurt consumption to treat ulcerative colitis. The healthy gut microbiome is also important in helping the body eliminate extra hormones and toxins.
Fatty fish (salmon, mackerel, sardines, etc.) will provide your body with high-quality protein and Omega-3 essential fatty acids which are extremely important for your overall health. The fatty acids maintain heart health and can protect your brain against dementia. Pregnant women also need this nutrient to provide normal fetal development.
Dark chocolate contains a wealth of antioxidants that can protect your cells, blood vessels, and nerves due to the ability to protect against damage from free radicals. Additionally, dark chocolate contains copper, zinc, phosphorus, magnesium, manganese, and other essential minerals. According to various studies, people who consume a small amount of dark chocolate regularly have a lower body mass index (BMI) than those who consume dark chocolate less often or don’t consume it at all.