Eating well needs not involve endless deprivation and calorie-counting. A dietitian at Cancer Wellness at Piedmont has shared some of the most consumed and delicious superfoods that offer hefty health benefits and can be easily added to your meal plan.
Superfoods are the foods that are accessible by everybody in their local grocery stores. They are surprisingly affordable and easy to cook. Superfoods come in more colors, meaning more nutrients, antioxidants, and vitamins. Not just are superfoods full of antioxidants, minerals and vitamins, they also help improve your immune system, which, in turn, protect you against seasonal flu and cold. Stock up on a good combination of superfoods, so you can bring variety in your meals. More variety means more health benefits.
Here are some of the most popular, hence easily accessible and consumable superfoods that you can add to your day-to-day diet –
Apples – Apples are loaded with antioxidant quercetin, which are rich in fiber and lower in sugar compared to other fruits such as bananas and grapes.
Avocados – Avocados are loaded with calories than other vegetables and fruits. They are a brilliant source of healthy fats, hence top nutritionists and gym coaches recommend you use avocado while slathering a slice of bread. This way, you get all the benefits of antioxidants and no unnatural ingredients.
Capers – If you prefer olives or pickles, you will definitely like capers. Capers are rich in anti-inflammatory compounds and are easy to get, plus affordable. You can try capers in tapenades, dishes, or salads prepared with lemon juice.
Cruciferous vegetables – People must eat cruciferous vegetables in some form every day. This group of vegetables usually include broccoli, cabbage, Brussels sprouts as well as root vegetables. You can eat them roasted as well as raw.
Dark berries – for example – strawberries, raspberries, and blueberries. These berries contain the highest amount of concentrated flavonoids. Consuming half a cup of either or mixed of these barriers 4 times a week is surely a healthy diet, plus habit. Berries are powerful breakfast foods anyone can have.
Dark greens, for example – kale, while other dark greens are collards, spinach, and Swiss chard. According to top nutritionists and doctors – if you have three cups of dark greens every week, you can make the most of their health beneficial properties. Greens have no carbs and calories, however, are loaded with minerals, fiber, and vitamins. All you need to do is sauté them a little with onions and olive oil or you can also try them in a salad.
Greek yogurt – Many people can’t finish a meal without their bowl of Greek yogurt. Greek yogurt is known for containing more protein than regular yogurt and that is often used as a sour cream substitute and mayonnaise or to even prepare a creamy sauce.
Mushrooms – Mushrooms are a brilliant source of antioxidants and vitamins. They are also a good meat substitute.
Nuts and seeds – Nuts and seeds have anti-inflammatory properties, fiber, and antioxidants. You can pack some in your bag and eat intermittently at work as a healthy snack. They are so fulfilling that you will stay satiated for longer. Eat 40 unsalted pistachios for a mere 160 calories.
Quinoa – Quinoa makes an excellent substitute for rice. It is rich in protein and all nine essentials amino acids. It packs in fiber, fat-free and gluten-free. Its low glycemic index means it will not spike the blood sugar.
Did you know cooking quinoa in green tea water makes it more beneficial for your health? While it doesn’t bring any changes in the taste, it rather ramps up the nutrients and antioxidants. Consume half a cup 2-to-3 times per week as a main or side dish.
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