Did you know that the type of foods you eat has the greatest impact on your health?
Yes, it is true!
In fact, there are some selected foods that are considered ‘superfoods’ that can really help you to live a healthy life and ward off certain types of diseases. Now if you’ve never heard about these foods, you are in for a treat!
Right now you are going to discover how making some simple changes to your diet can put back the pep in your step and give you the stamina and vibrancy as if you were 10 years younger.
If your answer is yes to any of the above questions, then you may be surprised to know that you feel that way is due to the type of foods you’ve been eating over the years.
The reality is that our food choices have a direct bearing on our health, weight, mindset and energy levels. That said, just as how eating poorly can have diverse effects on our health, the opposite is also true.
You can dramatically improve your health and wellbeing by consuming the right type of foods.
Introducing – Superfoods
Though there are no ‘super’ foods just as how there is no superman, there are some foods that could be said to be healthier than others. These are foods that are packed with nutrients and disease-fighting ingredients.
When consumed not only do they boost your immune system but also reduce inflammation (bad disease instigator) and can kill off harmful bacteria.
Here are five superfoods that will help you improve your health, make it easier for you to maintain a healthy weight, slow down aging and help your vital organs like the brain and heart.
Salmon is a popular deep water fish and a great source of Omega-3 fatty acids, which are essential for a healthy brain and heart. Compared to the farm-raised variety, wild salmon is preferable as it is exposed to less toxic chemicals and is widely available.
Omega-3 is essential for the development of brain cells. It is also beneficial for the heart as it helps in reducing blood pressure. Omega-3 is known to reduce the risk of heart attacks and irregular heartbeats.
It also contains substances that fight inflammation.
The high Omega-3 content in salmon has earned it the nicknames of “brain food” and “super fish”. It is a proven fact that foods like salmon, rich in Omega-3, improves brain health and prevents memory loss.
Other than being rich in Omega-3, salmon is low in calories and gives you high-quality protein. Eating foods rich in protein and low in calories is excellent for weight loss because they make you feel full without giving you excess calories or fat.
Eat Salmon or other oily fish at least two to three times a week. Fresh salmon is the best choice, but if you are unable to get it, you can also opt for the canned variety.
Feel like munching on something?
Just eat some blueberries. This magic fruit gives you plenty of antioxidants, vitamins C, E, K, folic acid, minerals like manganese and soluble fiber. A cup of blueberries is just over 80 calories, which is a good bargain for the number of nutrients that you get.
Fresh blueberries are preferable, but if that is expensive or not available, the frozen or freeze-dried ones are good too.
A cup of blueberries provides about 4 grams of soluble fiber, which helps your blood lipid levels by lowering cholesterol. Fiber also helps in preventing the rapid absorption of glucose into the blood and thus helps control blood sugar levels.
The antioxidants in blueberries help the brain, and slows down aging and the onset of age-related illnesses like dementia and Alzheimer’s disease.
Studies on rats have revealed that blueberries may help in reversing some mental effects of aging. It was seen to improve motor skills and learning ability in rats.
If there is a fruit that can match blueberries in keeping the brain healthy, it is the avocado.
Although the high-fat content in avocado gave it a bad reputation in the past, it is now proven that what avocado contains is good fat. Eating good fat will not harm you.
Avocado contains healthy monounsaturated fats (MUFA), which lower bad cholesterol (LDL) and boost good cholesterol (HDL) levels.
It also contains proteins, Vitamin B6 and Vitamin C. Due to its higher calorie and fat content, it is best to limit yourself to a quarter to half of an avocado a day. That will give you about 160 calories and a good amount of fiber.
Replacing mayonnaise or butter in sandwiches with avocado pulp is a good idea.
As avocado improves your lipid profile, it also improves your blood circulation, which is good for your brain. It also helps reduce blood pressure, which again is good for your heart and also reduces the risks of stroke.
4: Oats And Oatmeal:
Oats are a god-given gift because they are cheap, easy to cook, good to eat, very healthy and satisfying, a combination that is very rare. Adding some fresh or dried fruits to a bowl of cooked oats converts it into a delicious breakfast.
Oatmeal is rich in vitamins, proteins, fiber, and minerals like iron, magnesium, and potassium. The soluble fiber in oats reduces cholesterol and keeps blood sugar in check.
It also gives you a feeling of satisfaction and keeps hunger at bay for several hours. The healthy carbohydrates present in oats helps your body burn fat and improve metabolism.
A cup of cooked oats gives you about 165 calories, which makes a perfect meal that will recharge your energy levels to keep you alert and on your toes for many hours. Eat it without adding sugar to keep the calories low.
5: Green And Black Tea:
Both black and green tea are rich in antioxidants and amino acids. It also contains moderate amounts of caffeine that helps keep you alert. Start your day with tea instead of coffee.
As long as you don’t overdo it, tea is an excellent and healthy beverage. It is rich in catechines, a class of antioxidants that help improve blood flow.
To get the health benefits, tea has to be freshly brewed. Teabags are fine, but don’t use ready to mix tea powders or ready to drink packaged tea. You can drink it hot or chilled depending on your preference. Try to drink it without sugar or use only very little sugar.
You can use low-fat milk or else a dash of lime added to black tea will mask the bitter taste.
We have listed five superfoods that should find a place in your daily diet. Include these foods and you will feel healthy, energetic and be active during the day and sleep well at night.
We call these foods superfoods for a reason. Each of these foods gives you multiple benefits without loading you with calories or unhealthy fat.
They are rich in antioxidants and are beneficial for your nervous and circulatory systems, including your brain and heart. They will also help you get in shape and maintain a healthy weight.