Shakes, superfoods and smoothies - all are nutritious options to eat healthy and still enjoy the taste. But often it seems like superfoods and other healthy ingredients are hard to find. Let me prove you wrong...
Do you want a slimmer body? Fight or even prevent illness? Have more energy? Then consider adding some of the superfoods listed below to your diet..
1. Eggs
Every egg contains 6 grams of protein and only 72 calories. It is no wonder that researchers at the Pennington Biomedical Research Center in Baton Rouge, Louisiana have discovered that a breakfast including eggs (as part of a low-calorie diet) helps you lose weight..
2. Tomatoes
Tomatoes are packed with lycopene, which helps keep your skin looking younger and your heart healthy. Research has shown that women with the highest levels of lycopene in their blood reduced their risk of a heart attack by 34%
3. Dried plums
Plums are full of polyphenols, a plant extract that has been shown to stimulate the cells in your bones, which in turn promotes bone density.
4. Walnuts
A handful (about 14 halves) of walnuts provides you with more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that has been shown to promote your memory and coordination.
5. Brussel sprouts
Brussels sprouts contain more glucosinolates (compounds that fight cancer and detoxify your body) than any other vegetable. Cut each sprout into quarters, garnish with a little olive oil and mix with some deliciously sweet Vidalia onions. As a side dish, this is delicious and you will wonder why you haven't done it before.
6. Açai berries
Concentrated açai powder from this anthocyanin-rich berry can dramatically increase the antioxidant levels in your blood, according to researchers from Texas A&M University.
7. Apples
Apples contain quercetin, an antioxidant that reduces the risk of lung cancer.
8. Bok choy
Bok choy is a calcium-rich vegetable that protects your bones (and even wards off PMS symptoms in women)
9. Oats (steel cut)
This type of oats is less processed, so you digest it more slowly - which keeps you feeling full throughout the morning.
10. Wild Salmon
"With wild salmon, you get all the 'heart-smart' Omega-3 fats you need every day.
11. Avocado
Their healthy fat keeps you satisfied and helps you absorb other nutrients. As an alternative, you can sprinkle a half avocado (without pit) with olive oil and place it on the grill for a minute. With red onion, diced grapefruit, and some balsamic vinegar, you will have something delicious on the table. Note that you should not eat more than 2 per week due to the amount of fat they contain.
12. Spinach
A handful of fresh spinach contains more than 5 times the daily dose of vitamin K - which is good for fighting blood clots. Additionally, it aids in the production of strong bones.
13. Pumpkin
Pumpkin is full of cancer-fighting ingredients, such as alpha- and beta-carotene.
14. Cauliflower
White vegetables are very good for you. Cauliflower is full of cancer-fighting glucosinolates.
15. Coquilles
About 85 grams contains 14 grams of protein and only 75 calories
16. Boerenkool
Kale is packed with nutrients, such as vitamin A, zeaxanthin, and lutein - they keep your eyes healthy.
17. (Green) Olives
Olive contains the same monounsaturated fats found in olive oil, but with only 7 calories per jumbo olive!
18. Whole grain rice or black rice
This is packed with magnesium, a mineral that your body uses for more than 300 chemical reactions (such as building bones and converting food into energy).
Bron: vecteezy.com
19. Oysters
Oysters keep your immune system strong. About 6 oysters contain around 25% of your daily required amount of iron, plus almost twice as much zinc and all the selenium you need for the whole day. Keep in mind to control your cholesterol.
20. Edamame (soy beans)
25 grams of edamame contains an astounding 22 grams of plant-based protein. It is also packed with fiber, folate, and cholesterol-lowering phytosterols.
21. Organic Strawberries
Organic strawberries are packed with ellagitannins, phytochemicals that cut the growth of throat and colon cancer in half.
22. Lentils
A great source of meat-free protein. 100 grams of lentils provide you with almost your total daily requirement of folate, a B-vitamin that protects unborn children from brain damage in women.
23. Bran
Bran is packed with whole grains that keep your heart in top condition. They are anti-inflammatory and help significantly in burning fat around your belly.
24. Kiwi
Italian researchers have found that kiwi lowers asthma-related wheezing. This is due to the high vitamin C content (1 kiwi contains 110% of the recommended daily amount). It is recommended to eat about 1 kiwi per week due to its sugar content.
25. Red beans
Red beans are packed with protein, fiber, and flavonoids; an antioxidant that helps relax and keep your blood vessels flexible.
26. Sunflower seeds
50 gram of sunflower seeds gives you half of your daily recommended intake of vitamin E. Vitamin E keeps your heart healthy and fights infection.
27. Sardines
150 grams of sardines contain more than 100% of the RDI for vitamin D. Additionally, sardines are packed with omega-3 fatty acids. Sardines with marinara sauce and spelt pasta make for a healthy and nutritious meal.
28. Asparagus
About 100 grams contains 50% of your required vitamin K and a third of your daily folate. It is a natural diuretic, so it keeps bloating at bay.
29. BananAS
Bananas are full of different fibers that are good for you, including resistant starch (this helps with weight loss).
30. Broccoli Sprouts
Broccoli sprouts contain more than 10 times more glucoraphanin, a substance that prevents cancer, than regular broccoli.
31. Oat milk
Oat milk contains a lot of fiber, which is good for your blood. With a third of the calcium and 50% of the recommended daily intake of vitamin D, and also 8 grams of muscle-building proteins, it is the ultimate energy drink.
32. (Tibettan) Goji Berries
Goji berries contain a lot of antioxidants. Goji berries contain 21 minerals (the main ones being zinc, iron, copper, calcium, geranium, selenium, and phosphorus). Goji berries give your immune system a big boost."
33. Sweet potatoes
Half of a sweet potato gives you more than 450% of your daily dose of vitamin A, which protects your vision and your immune system.
34. Flaxseed
"Not only is flaxseed full of Omega 3, but it also has more lignans (a component that may help prevent uterine and ovarian cancer; more than any other food). Flaxseed is highly recommended for women (because of the production of estrogen). Store the flaxseed in your refrigerator and sprinkle it on your yogurt, your cereal or your (cold) porridge."
35. Goat- or sheep yoghurt
It has twice as much protein compared to regular yogurt.
36. Dried sour cherries
Researchers from Michigan State University found that the anthocyanins in sour berries help stabilize blood sugar, reduce insulin, and lower cholesterol.
37. Wheat germ
Eating about 50 grams of wheat germ per day gives you more than 40% of the necessary daily intake of vitamin E and the energy-boosting selenium.
38. Wholegrain English Muffins
This provides you with 4½ grams of fiber that only cost you 134 calories.
39. Tea
Both green tea and white tea prevent hardening of the arteries, according to researchers from the University of Scranton.
40. Almond paste
Almond butter contains arginine, an amino acid that helps keep blood vessels healthy.
41. Blackberries
The king of the berry family gives you more antioxidants than strawberries or blueberries.
42. Mustard seeds
These cruciferous vegetables are a top source of vitamin K. For a tasty pesto, you can mix them with garlic, walnuts, Parmesan cheese, and olive oil.
43. Red Grapes
Red grapes are a rich source of resveratrol, the plant component that is responsible for the benefits found in red wine (and is good for the heart). However, be aware that grapes are high in fructose, so it's best not to consume too many grapes.
44. Raw Cocoa beans
Are packed with antioxidants (even more than red wine, acai, pomegranate, and goji berries combined). Additionally, raw cocoa beans contain magnesium. Magnesium supports heart and blood vessels, increases resistance to stress, depression, and tension, and combats mental fatigue.
45. Brazil Nuts
Brazil nuts contain the most selenium compared to any other type of food. One nut already gives you enough selenium for the whole day!
46. Canola oil
Canola oil -One tablespoon of this oil already contains all the alpha-linolenic acid you need for the day, plus two types of vitamin E.
47. Blueberries
Blueberries help improve your memory by protecting your brain against inflammation and strengthening communication between brain cells.
48. Curcumin (also known as turmeric)
Is a very effective anti-inflammatory agent, and when combined with black pepper, it becomes a powerful cancer fighter. You can find curcumin in curry among other sources.
49. Watercress
With just 4 calories per 225 grams, this cruciferous vegetable is rich in vitamin K, zeaxanthin, lutein, beta-carotene, and cancer-fighting phytochemicals.
50. Turkey breast
Turkey contains 20 grams of saturated protein and only 90 calories per serving (85 grams).
51. Barley
A good source of beta-glucan, a fiber that helps lower cholesterol and keep blood sugar under control.
52. Shiitake mushrooms
One serving (about 100 grams) gives you as much vitamin D as you would get from a glass of milk.
Of course, there are many more healthy foods that you can incorporate into a healthy lifestyle. Do you have any tips? Then leave your comment below and share your secret ingredient for a healthy lifestyle.
To your healthy success!
Robert
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