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Superfoods – Healthy Foods to Include in Your Diet

Consider eating more healthy foods that are good for you. Superfood is a marketing term for selling supposedly healthy foods. Also, it is even more attention grab than the term “healthy food.” We use the expression because the term “superfoods” catches your attention to important foods you should include in your diet.
When you choose the right combination of foods, you’ll feel better, look better, think better, live healthier and live longer. Here is our list of superfoods:

Fresh fruits

A starting point for vitamins, fiber and potassium. Potassium is regulating fluid and electrolyte balance, supports the electrical stability of your heart and nervous system and is vital for your cell and muscle growth.

Dark Leafy Greens

Containing healthy amounts of iron and folate, or vitamin B9, which are essentially helping to form red blood cells and playing a pivotal role in fertility and cell growth and division. Studies showed to cut your risk for heart disease significantly and may also save you from depression. Frozen is as good as fresh.

Fish

Loaded with omega 3 fatty acid and vitamin B12. Found mostly in oily fish, omega 3 is essential for a healthy metabolism also reduces blood pressure. Oily fish lower inflammation and may be helpful in depression and mental decline. Vitamin B12 is necessary for the formation of red blood cells, and B12 is vital for nerve function, and metabolizing protein and fat. Another good omega 3 sources are walnuts, canola oil, and flax-seed.

Sauerkraut

It is a superfood. Rich in vitamins B, C, K and it’s high in calcium, magnesium, fiber, iron, potassium, manganese, folate and copper. When the sauerkraut is eaten uncooked contain lactobacilli and enzymes which they improve digestion and protect from many diseases.

Natural Fermented Yogurt

First choice for Acidophilus, which is well known for being good for the digestion and healthy intestine flora. You get good quantity vitamin A, riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium when eating yogurt. Calcium plays a vital role in the normal functioning of the heart and muscles.

Peanut Butter

Rich source of fiber, vitamins E, B6, niacin, zinc, copper, phosphorus, and magnesium. A source for iron, potassium, and thiamin.

Mushrooms

High in amounts of B vitamins, selenium and copper. Have antibacterial properties, help the immune system and lower cholesterol. May help in high blood pressure. May lower cancer risks.

Broccoli

Excellent source of vitamins and may reduce the risk of some types of cancer.

Tomato

Lycopene contained in red fruits and vegetables also appears to cut the risk for cardiovascular disease. Pink grapefruit, apricot, guava, red bell peppers, papaya, goji, and watermelon are also rich in lycopene.

Orange Colored Vegetables

These include mangoes, squash, cantaloupes, sweet potatoes, pumpkin, carrots, and papaya. Plenty of dietary fiber, potassium, iron and vitamins A and E. Vitamin A contributes to healthy vision, bone growth, skin health, and reproduction.

Raisins

High in antioxidants and may lower blood pressure.

Other fruits and vegetables that are high in antioxidants include kiwi, artichokes, black, red, and pinto beans, prunes, and pecans, blackberries, blueberries, strawberries, and plums.

Oysters

An abundant source of minerals like zinc, copper, selenium and iron and are also high in vitamin B12.

Brazil Nuts

The best source of selenium. Selenium plays an essential role in the health of cells.

Dark Chocolate

Theobromine in the chocolate is a heart stimulant, dilates the blood vessels and it is a diuretic that lowers blood pressure. Chocolate also contains antioxidants that may reduce the risk of cancer and heart disease.

Cranberries

Maybe capable of fighting off urinary tract infections (UTIs). Particularly for women with recurrent urinary tract infections.

Turmeric

Turmeric has been used for ages to relieve symptoms of depression, joint pain, hay fever, arthritis, colon problems, improving memory and gum disease. It’s possibly useful to prevent prostate cancer, colorectal cancer and diabetes. It’s known to lower the level of cholesterol. It has an anti-inflammatory effect and helping to burn fat.

Reference: Harvard Health Publishing – Harvard Medical School

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