Top 8 Superfoods You Should Add to Your Diet in 2022

Top 8 Superfoods You Should Add to Your Diet in 2022

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There are many conflicts in the media as to whether or not "superfoods" can boost your health. The benefits of superfoods are found in the fact that you can protect your health by making a healthier choice. We each need to determine where our food dollars will go. By incorporating even some of the foods listed below, you can build habits of making healthier choices for your body and brain each day.

1. Berries

Berries are extremely versatile and can easily be found in your refrigerator, your freezer or your supplement cupboard. You can enjoy them as a snack, whip them into a smoothie or take them as an organic superfood supplement with breakfast and supper. Be aware that fresh berries can be delicate; if possible, eat these within the first few days of purchase to avoid spoilage or mold growth.

2. Greens, Fresh or Cooked

Fresh greens can come from many different plant sources. Fresh spinach, Swiss chard, and kale can all be terrific ways to boost your Vitamin A and fiber intake. Greens can also be sautéed and blended with whole grains as a side or to pair with a legume for an even greater health benefit. You can enjoy tender beet greens from the first sprouts off the plant. Bonus tip: When the beets are ripe, use the root of this superfood to benefit your liver function!

3. Nuts in Small Servings

Fresh almonds and a 1/2 cup of berries are terrific snacks. When buying nuts, it's tempting to buy in bulk to keep costs down. Make sure you use a measuring scoop to dish out nuts; while these are an excellent source of plant protein and can reduce your risk of heart disease, they are high in fat. Try to stick with unsalted nuts and feature them in salads or on desserts.

4. Olive Oil, Both as a Cooking Oil and a Topping

Olive oil is excellent for both sautéing and dipping. Make sure you keep a few different options in the cupboard. To use the right product for the correct application, make sure you watch the color. The deeper the color of your olive oil, the greater the purity level. Rich, green olive oils have wonderful flavor but are not a great option for heating. Keep your lighter olive oils for your skillet and dip whole-grain bread in your deep green olive oil.

5. 100% Whole Grains

If you're already eating white bread and white rice, it's time to start a slow switch to whole grains. For example, you may want to skip the white toast and have a bowl of oatmeal. Brown rice can be a beautiful base for a grilled piece of salmon or a turkey burger. Skip the baked potato and try bulgur or couscous as your starch.

6. Cruciferous Veggies

Cruciferous veggies can be a wonderful way to sneak healthier foods into your routine. For example, mustard greens are considered a cruciferous vegetable. If you can't get your family to eat cabbage, broccoli, or cauliflower, you can boost your intake of cancer-fight indoles and thiocyanates by adding chopped mustard greens to soups, stews, and even pasta dishes.

7. Legumes

Legumes are loaded with B vitamins, fiber, and protein. Legumes, properly paired with grains or dairy, can also be a cheap source of protein. Do be aware that the high fiber content of legumes can be a shock to the gut; if your fiber content has not been high, incorporate legumes slowly.

8. Apples

Apples were the first convenience food and are extremely handy snacks. They travel well and can beautify your kitchen in a bowl on the counter. A fresh, crunchy apple paired with a piece of whole-grain toast with nut butter is an excellent meal pairing. Apples are high in polyphenols and quercetin, two phytochemicals that can protect your brain health and help manage your blood sugar levels.

Closing Thoughts

As you plan your daily meals, keep an eye out for ways to add superfoods. If you're always in a rush in the morning, consider an overnight oatmeal serving of whole oats, plain yogurt, nuts and berries. This can easily be mixed in a small jar and transported in your purse or backpack.

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