6 Superfoods You Need to Include in Your Diet
Most people have heard the term “superfoods,” and you probably already know some of the most well-known, including almonds, sweet potatoes, blueberries, salmon, avocado, and beans. However, there are many more options you might be overlooking that will add interest and variety to your healthy meals and snacks.
6 Superfoods You Need to Include in Your Diet
Seaweed is loaded with antioxidants, iodine (which is essential for thyroid health), manganese, vitamins C and B. It’s also a good source of iron, calcium, and magnesium. Seaweed comes in several different forms, such as dried sheets that can substitute for potato chips, ground flakes you can sprinkle on baked potatoes or popcorn, or Japanese seaweed salads. You can also use those dried sheets to make an easy, filling snack. Mix a little canned tuna with mayo, diced avocado, and English cucumber; add a dollop to a seaweed sheet; roll up and enjoy a quick “sushi” roll. This adds even more health benefits with the protein, vitamins, and healthy fats from the tuna, avocado, and cucumber.
Cocoa and cacao are high in flavonoids, an antioxidant shown to lower blood pressure, providing nearly double the amount found in red wines. While both provide similar health benefits, cacao is unprocessed and retains higher levels of nutrients. Both are available in powders and nibs. Of course you can make hot cocoa drinks or eat dark chocolate as a snack, but energy balls are a tasty way to combine superfoods for an added punch. Blend one cup of nuts (almonds or walnuts are great options) in the food processor, add one cup of medjool dates and 2 tablespoons raw cacao, and blend until mixed. Roll into bite-sized balls, and enjoy the protein, antioxidants, and vitamins of these three superfoods.
Chia seeds are a great addition to your morning oatmeal, smoothies, or yogurt. Chia seeds are high in nutrients but low in calories, available whole or ground, making them a convenient pantry staple. These little seeds are high in fiber, protein, healthy fat including omega-3, calcium, manganese, magnesium, and phosphorus. They also provide zinc, niacin, potassium, B1, and B2. You can also make an overnight pudding for a healthy dessert option. Add 2 tablespoons of chia seeds to 1/2 cup milk, mix well, wait a few minutes and mix again, add your choice of sweetener, and refrigerate overnight. Use your choice of any milk and sweetener you prefer, or you can skip the sweetener and add fresh or dried fruits or cocoa for added benefits.
Brussel sprouts aren’t the dinner pariah they used to be. Now they’re a trendy menu favorite and food good reason: one serving provides 100 percent of your recommended daily vitamin C, 3 grams of fiber, and only 38 calories. They’re delicious roasted or sauteed, and you can go savory (with a little olive oil and crushed red pepper) or slightly sweet with a drizzle of maple syrup.
Nutritional yeast is one of the few vegan options that’s loaded with vitamin B12, and it’s a great source of protein and fiber. This yeast can easily be sprinkled on pizza, popcorn, potatoes, and salads instead of parmesan, and it can be added to soups or smoothies. It also provides a “cheesy” flavor to vegan sauces and is a great thickener.
Watercress brings to mind dainty tea sandwiches at ladies’ luncheons, but this peppery-tasting superfood is a powerful cancer fighter. Eating watercress on a daily basis helps reduce DNA damage to your blood cells, which is a potential trigger for developing cancer. It also helps your body reduce future damage to these cells. Low in calories, watercress is packed with vitamin K, antioxidants, and a decent amount of vitamins C and A. Watercress can be pureed with cooked potatoes, creme fraiche, and butter for a great soup; added to a salad or sandwich; used as a garnish; added to dips and sauces; and pureed into pesto, either solo or with basil or other herbs.
There are many superfoods you can eat that will enrich your diet. Research and maybe even utilizing the help of a nutrition coach can help you find the foods that you like and will keep you feeling good.
