Drink 8 to 12 cups of water a day, dark green vegetables. Eat dark green vegetables at least three to four times a week. Eat whole grains at least two or three times a day. Try to eat a bean-based meal at least once a week.
So, here's a list of 10 everyday superfoods that are easy to eat and find that make eating healthy simple and delicious. All berries are great sources of fiber, a nutrient that most Americans don't get enough of. Fiber helps keep the digestive system healthy and functioning properly, maintains a feeling of satiety and is good for the heart. All berries are good for you, so be sure to mix them together.
In winter, when berries aren't in season, take frozen berries (without sweeteners) and use them in smoothies, oatmeal, or even thawed in yogurt. Raspberries (one of the best breakfast foods for weight loss) have the most fiber, 8 grams per cup, and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but it's packed with anthocyanins, antioxidants that can help keep your memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than the recommended dose for a full day of vitamin C.
Oats are a breakfast staple and a superfood. Eating more oatmeal is an easy way to increase fiber intake and makes for a filling breakfast. In addition, oats are a whole grain and natural oats have no added sugar. For a superfood meal or snack, start with plain oatmeal and turn it into things like blueberry oatmeal pies, homemade granola to enjoy with fruit and yogurt, or homemade energy snacks with peanut butter.
Yogurt contains probiotics or good bacteria that help keep our intestines healthy. Just 1 cup of yogurt provides almost half of the recommended daily value of calcium and provides phosphorus, potassium, zinc, riboflavin, vitamin B12 and proteins. Choose Greek-style yogurt to increase protein even more and, whenever possible, go for the natural one. Flavoured yogurts tend to have a lot of added sugar that adds calories without needing to nourish.
While superfoods may not have a quantifiable definition, foods labeled as such are healthy enough to be eaten every day. Superfoods aren't just delicious, they're packed with health-boosting nutrients and antioxidants. So, top the oatmeal with berries, add sweet potatoes to a bowl of cereal, eat some nuts as a snack, and take advantage of the benefits of superfoods every day. If it's good enough for Popeye, it's good enough for you.
Spinach is a nutrient-rich superfood and, thanks to its growing popularity, is available in almost every supermarket. Whether fresh, frozen or even canned, as our seafarer friend who smokes a pipe prefers. Spinach is one of the healthiest foods on the planet, it's full of energy and low in calories. It's also a great source of vitamins A, K and essential folate.