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 to three times a day. Try to eat a bean-based meal at least once a week.
Mushrooms are full of nutritional benefits and can be an excellent substitute for meat in vegetarian dishes because of their complex, savory flavor and firm texture. In addition, mushrooms are the only vegetable source of vitamin D (a nutrient that many of us are deficient in) and one of the only widely available types of products that contain significant amounts of selenium. The latter, according to WebMD, helps prevent cell damage. Many varieties are also believed to have anti-cancer and immune-boosting properties.
Barley is a grain full of fiber, so the body digests it more slowly than more refined grains. It's also thought to help lower blood pressure and keep blood sugar levels stable. Whole-grain pasta contains much more fiber and nutrients, such as iron and protein, than traditional semolina pasta. Be sure to look for packages labeled whole grain instead of multigrain.
Multigrain pasta can be made from grains and flours other than semolina, but that doesn't mean they're necessarily in their whole-grain (and healthier) form. Walnuts are an excellent source of omega-3 fatty acids, which help lower bad cholesterol (LDL) and increase good cholesterol (HDL) in the body. If you choose not to eat animal foods that provide these essential fats (such as fish), nuts are a great alternative. Walnuts also contain antioxidants, which can help protect against free radical damage, as well as protein and fiber.
So, here's a list of 10 easy-to-eat and easy-to-find everyday superfoods 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 your digestive system healthy and functioning properly, makes you feel full and is good for your heart. All berries are good for you, so be sure to mix them.
In winter, when berries are not 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 is 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 skin-firming vitamin C.
Oats are a breakfast staple and a real 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, opt for the natural one. Flavoured yogurts tend to have a lot of added sugar, adding 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 your oatmeal with berries, add sweet potatoes to a bowl of cereal, eat some nuts and take advantage of the benefits of superfoods every day. The study also found that chewing food more thoroughly increases blood flow to the stomach and intestine, which may help improve digestion and the absorption of more nutrients from food.
The next time you go to the market or order a food delivery, make sure your shopping list contains as many of these foods as possible. Now, you'll have the latest and greatest news about food and healthy eating in your inbox every day. Buying healthy and nutritious foods doesn't just mean you'll eat delicious dishes; when you eat healthy foods, you help improve your overall health, either by building muscles, sharpening your mind or strengthening your heart. In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low-fat diet.