Want to stay healthy and fit? In order to maintain a healthy body, you must eat good, nutritious food and exercise regularly. But, nowadays, our diet generally consists of hastily downed muffins, white bread, and sugary coffees gulped by the dozen, whereas exercise consists of finger pilates on our smartphones, laptops, or even the television remote. Nutrition and lack of exercise are ruining the body’s immune system. Eating superfoods is an easy way to incorporate the best in nutrition with the least effort.
Here is a list of healthy superfoods you can include in your diet and have a party in your mouth and your tummy.
Red bell peppers are low in calories (one medium red bell pepper i.e. 150 grams contains 25 calories), and are a great source of magnesium and vitamin B6. One large red pepper provides more than 300 percent of our daily need for vitamin C and 100 percent for vitamin A. They are very low in saturated fat, cholesterol, and sodium, and are a good source of vitamin K, thiamin, riboflavin, niacin, potassium, and manganese. They are also chock full of dietary fiber, vitamin A, vitamin C, vitamin E (alpha-tocopherol), vitamin B6, and folate.
Garlic is highly nutritious with very less calories (one teaspoon of garlic i.e. 0.1 oz contains 4 calories). It has the broadest spectrum of any antimicrobial substances known. It has antibacterial, antifungal, antiparasitic, antiprotozoal, and antiviral properties that makes it one of the seven superfoods that help you live longer.
Spinach is a storehouse of vitamins and minerals, especially vitamin A, vitamin K, thiamin, riboflavin, vitamin B6, and folate. One raw leaf of spinach i.e. 0.4oz contains 2 calories. One of the best things about spinach is that this leafy vegetable is readily available all over the world.
Its versatility lends itself to soups and sauces like spinach and almond pesto. It can be incorporated into a nutritious diet for toddlers and adults. A new health trend of green smoothies has evolved that includes spinach and all other healthy fruits.
Broccoli has special cholesterol-lowering benefits, and has a strong and positive impact on our body’s detoxification system. This food is very low in saturated fat and cholesterol. A cup of chopped broccoli contains 55 calories. It is also a good source of protein and vitamin E. Broccoli lends itself to sauces, soups, and stir-fries.
Portabella mushrooms are big, meaty, and low in calories (one cup of sliced mushrooms contains 35 calories). They can be made into pizza bases, layered with pizza sauce, topped with cheese, and baked as pizzas. They are good in stir-fries as well as any other mushroom dishes. Whether you slice them into salads or make burger fillings out of them, they will never disappoint you. They are low in sodium, and very low in saturated fat and cholesterol.
Chia seeds are considered one of the healthiest foods on the planet. They deliver a massive amount of nutrients and have very less calories (an ounce of dried chia seeds i.e. 28 grams contains 137 calories). Despite their small size, chia seeds are an excellent source of omega-3 fatty acids (which help to raise HDL cholesterol), zinc, iron, magnesium, and calcium.
Eating an ounce of chia seeds regularly provides you 27% of phosphorous, 18% of calcium needs, and smaller amounts of zinc, copper, and potassium.
Kale is the king of all super healthy green and leafy vegetables. It has zero fat and is rich in iron, vitamins A, K, and C, calcium, and powerful antioxidants. One cup of chopped kale contains 33 calories.
Kale is beneficial for maintaining strong bones, and healthy skin and hair. It also helps with digestion and lowers the risk of heart diseases and cancer as well.
Eat these seven healthy superfoods and add more zing to your life. You will have nothing much to lose and a lot of good things to gain!