Scientific evidence suggests that healthy dietary patterns play a significant role in reducing the risk of high blood pressure, heart disease, diabetes, and certain types of cancer. The Dietary Approaches to Stop Hypertension (DASH) and Mediterranean diets are primarily plant-based. They are prime examples of dietary patterns. They have also demonstrated significant health benefits and have been shown to prevent chronic diseases.
Certain foods stand out due to their exceptional nutrient density. These superfoods can energize your meals and snacks. They can add a powerful nutritional punch to your overall healthy eating plan. Let’s have a look at these foods to make your diet nutrition-rich!
We’ve brought you superfoods to boost your wellbeing. Image courtesy- Pixabay/ponce_photography
Berries
Berries are naturally sweet with a high density of fiber. The vibrant hues of berries indicate a high concentration of antioxidants and disease-fighting nutrients.
How to include them- You can add berries to yogurt, cereals, and smoothies, or eat plain for a snack. When these are not in season, they can be bought frozen, which does not make them unhealthy.
Fish
Fish is a vital source of protein and nutrients. It is rich in Omega-3 fatty acids, which are suitable for heart and brain health. Fish also contains vitamins D and B2, as well as calcium, phosphorus, and iron.
How to intake- For maximum omega-3 intake, choose salmon, tuna steaks, mackerel, herring, trout, anchovies, or sardines, available fresh, frozen, or canned.
Fish contains healthy ingredients, thus it is used in many medicines. Image by Pixabay/Cattalin
Leafy greens
Consuming dark, leafy greens boosts your intake of multivitamins and calcium. They also contain disease-fighting phytochemicals and add valuable fiber to your diet.
How to include them- You can add spinach, Swiss chard, kale, collard greens, or mustard greens to your meals. They’re delicious in salads, quickly sautéed, or stirred into soups and stews.
Nuts
Nut-ting can stop you now! Picture by Pixabay/PublicDomainPicture
Nuts like hazelnuts, walnuts, almonds, and pecans offer plant-based protein. They also contain heart-healthy monounsaturated fats, which may lower the risk of heart disease.
Ways to intake- One can enjoy a small handful of nuts in oatmeal, yogurt, or as a snack. But you must be mindful of portion sizes due to their calorie density. You can explore nut butters like peanuts, almonds, or cashews. Nuts also enhance cooked vegetables and salads.
Olive oil
Olive oil is rich in vitamin E, polyphenols, and monounsaturated fatty acids. It also contributes to a lower risk of heart disease.
How to include it- You can replace butter or margarine with olive oil in pasta or rice. It’s also excellent drizzled on vegetables, such as salad dressing, or for sautéing. In Indian culture, it’s a superb replacement for refined oil in cooking curries.
Whole grains
Whole grains, rich in both soluble and insoluble fiber, B vitamins, minerals, and phytonutrients, are proven to lower cholesterol and reduce the risk of heart disease and diabetes.
How to intake- Start your day with oatmeal. Replace your baked potato with bulgur, quinoa, wheat berries, or brown rice. When shopping for bread, ensure the first ingredient listed is 100% whole wheat flour.
Yogurt
This yogurt is too tasty!! Image by Pixabay/Schaferle
Yogurt is rich in calcium and protein. It also features probiotics, which are live cultures. These promote healthy gut bacteria and defend against other harmful bacteria.
For a healthy boost, eat more yogurt. Select plain varieties and add fresh fruit to control sugar intake. Ensure your yogurt contains live active cultures. Plain yogurt can also replace mayonnaise or sour cream in recipes. Check the label for live active cultures like Lactobacillus.
Cruciferous vegetables
Vegetables like broccoli, kale, and cabbage are known as cruciferous vegetables. They offer fiber, vitamins, and cancer-fighting phytochemicals like indoles, thiocyanates, and nitriles.
How to intake- Steam or stir-fry these vegetables, enhancing their flavor with healthy oils, herbs, and spices. For convenience, add a frozen cruciferous vegetable mix to soups, casseroles, and pasta.
Legumes
Legumes encompass kidney, black, and garbanzo beans, as well as soybeans and peas. They are rich in fiber, folate, and plant protein. Research indicates their consumption can lower the risk of heart disease.
How to include them- By including them in salads, soups, and casseroles, you can enhance your meals. Enjoy them in chili or as a bean-based spread like hummus.
Tomatoes
Tomatoes are rich in vitamin C and lycopene. Both may help lower the risk of prostate cancer.
Ways to intake- Enjoy tomatoes in salads or as a pasta sauce. You can add them to stews, soups, or chili. For better lycopene absorption, cook tomatoes with healthy fats like olive oil.
Tomatoes make the greatest friends because they’re always saucy. Image by Pixabay/Myriam-Fotos
References
https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463
