Dieting can be hard, but the eating process is not!
Making sure that you adhere to the right diet is the key to maintaining a healthy lifestyle.
Eating the right food should remain a priority regardless. However, this is especially crucial in light of recent events.
Do not worry as we have some practical healthy eating tips for you!
1. Spinach
This vegetable may be green and leafy but it is packed with important nutrients like vitamins A, C and K-as well as fiber, iron, calcium, potassium, magnesium and vitamin E.
Spinach has a rich source of plant-based omega 3 fatty acids and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.
You should aim for 1 cup fresh spinach or 1/2 cup cooked per day. You can make your salads with spinach and also add it into your scramble eggs. If you dislike spinach, you can substitute it with kale, bok choy or romaine lettuce. There is also evidence that adaptogenic mushrooms can improve stress and blood pressure.
2. Blueberries
This berry has more antioxidant than any other North American fruit. The blueberry can help prevent cancer, diabetes and age-related memory changes.
Blueberries are rich in fiber and vitamins A and C and also boost cardiovascular health. Aim for 1 cup fresh blueberries a day or 1/2 cup frozen or dried. An easy way to get it in as you start your day is to add it into your smoothie!
If you’re looking for a substitute for blueberry you may try acai berries, purple grapes, prunes, raisins and strawberries.
3. Yoghurt
This bacterial fermentation of milk spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. It helps boost your immune system and helps provide protection against cancer.
Just 1 cup of yogurt like this provides nearly half the recommended daily value of calcium. It is best to choose plain yogurt instead of flavoured yogurts, as it tends to have lots of added sugar which add calories without nutrition.
You can have the ultimate breakfast by topping your yogurt with blueberries, walnuts, flaxseed, and honey. Adding plain yogurt as your salad base is also the perfect base for creamy salad dressings and dips.
4. Tomatoes
The redder the tomato, the better it is as it’s packed with more antioxidant lycopene. Processed tomatoes are also just as effective as fresh ones, because it’s easier for the body to absorb the lycopene.
Studies have showed that a diet rich in lycopene can decrease the risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease.
A glass of tomato juice or 8 red cherry tomatoes a day is a good amount to aim for.
If you dislike tomatoes, you can substitute them with red watermelon, pink grapefruit, Japanese persimmon, papaya, and guava.
5. Carrots
The orange colour of these vegetables is usually spiked with carotenoids, which are fat-soluble compounds that are associated with a reduction in a wide range of cancers. It can also reduce risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis. Some studies also suggests that you can use cbd for arthritis pain and other conditions.
6. Black Beans
Black beans can boost your brain power and they are also good for your heart. This is because they’re full of anthocyanins and antioxidant compounds that have been shown to improve brain function.
A daily dose of 1/2-cup servings of black beans provide sufficient amount of fiber and protein into your diet. It is also low in calories and free of saturated fat.
7. Walnuts
Walnuts are rich in heart-healthy omega-3s. They are also loaded with more anti-inflammatory polyphenols and pack half as much muscle-building protein as chicken.
A serving of 7 walnuts is good to include into your daily intake, especially as a post-workout recovery snack.
8. Oats
Oats are considered quite the superfood and a breakfast staple. By eating oats on a daily basis, it is an easy way to up your fiber intake which is one of the nutrients most of us don’t get enough of.
Fiber is very important to us as it is good for our guts and for keeping us full throughout the day.
You can start by adding plain oats into your diet and turn them into healthy meals and snacks like blueberry oatcakes or homemade granola to enjoy with fruit and yogurt or DIY energy bites with peanut butter.
Will you be incorporating any of these superfoods into your daily diet intake? Let us know down below!
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