There is not a single food or food group that will give us all the nutrition we need. Because our bodies have an extensive range of needs, it is essential to consume a large variety of foods. Although there is no perfect food out there, there are “superfoods.” These foods are recognized as being nutrient-packed powerhouses and an excellent choice for improving and maintaining health. You can learn more about nutrients in our previous blog, “What Are Nutrients Anyway?”. By incorporating more superfoods into our daily eating, we get more of the essential vitamins, minerals, and antioxidants we need and all the amazing benefits that come with them. Avocados Did you know avocado is a fruit? This fruit is well known for its high nutrient value and creamy texture. There are many reasons to incorporate more avocado into your meals.
Avocados’ rich creaminess makes them very versatile in the kitchen. You can even add avocado to desserts! You might be pleasantly surprised. Try this recipe: Avocado Chocolate Mousse. Salmon Fish is packed with healthy fats, protein, vitamin B, and potassium.
Berries Berries are a simple and delicious way to add lots of nutrients to our diets. Some berries to try are raspberries, strawberries, blueberries, blackberries, and cranberries.
Berries are very versatile. You can enjoy berries in your breakfast, desserts, salads, and smoothies, just to name a few possibilities. Berries can also be bought fresh or frozen and enjoyed all year long. Try adding berries on top of a Watermelon Pizza! Watch the Snack Science video to learn how to make it. Yogurt Another superfood that pairs great with berries is yogurt.
Double-check your labels when buying yogurt because many flavored yogurts contain high amounts of added sugar. Instead, look for just fruit or choose plain yogurt. You can always add your own fruits or a little honey to add some sweetness. Yogurt is also great in savory dishes! Try this Spinach Yogurt Dip. Cruciferous Vegetables Although they generally go by different names, you have probably had some of these vegetables before. Cruciferous vegetables include broccoli, Brussel sprouts, cabbage, cauliflower, bok choy, kale, and more.
An easy, kid friendly-way to eat these vegetables is by adding them to smoothies. Adding kale in a smoothie adds more vitamins and minerals without sacrificing the taste. Legumes Legumes are fantastic for a quick and affordable meal with a range of health benefits! Some common legumes are beans, peas, chickpeas, peanuts, and lentils.
Beans typically come dried, canned, or frozen, and can easily be added to many of the dishes we already eat. Try this recipe for Chickpea/Spinach Salad with Cilantro Dressing. Oats Oats are one of the healthiest grains out there. They are beneficial due to their high levels of fiber, antioxidants, and other nutrients.
Oats are most commonly eaten for breakfast as oatmeal, but they can be found in granola bars, cereals, and many other baked goods. Adding berries and nut butter to our oatmeal can be an excellent way to add even more vitamins and antioxidants Each of these foods is high in micronutrients and macronutrients that have benefits for our health. By eating a varied diet, we can keep our bodies healthy and happy. To see more recipes using these superfoods and more, make sure to check out our Snack Science Video Series. Comment below to let us know how you’re incorporating superfoods into your meals!
13 Comments
Anonymous
11/17/2020 06:02:36 pm
Thanks for the tips you have provided here. Cheers!
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HealthStart Foundation
12/3/2020 06:14:55 am
I'm so happy you found them helpful!
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6/5/2021 06:00:06 am
The treatment takes effect immediately in the first 28 days after administration. In the first 2 weeks the appetite decreases due to the satiety that the powder gives to you, but at the same time the energy increases amazingly, preparing the body for the weight loss that will occur
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7/12/2021 08:32:31 am
I was told that I need to put more potassium in my body. But no one ever told me that avocados have more potassium than bananas. I like the taste of avocados way more than the taste of bananas so I'll go get some.
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HealthStart Foundation
7/16/2021 12:35:19 pm
Plus avocados are super versatile! They can be savory, sweat, and everything in between.
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7/12/2021 08:34:16 am
I had no idea that there is more potassium in an avocado than in a bannana. My wife is pregnant and can't stand the texture of bananas because of it. I am definitely going to incorporate more avocados into our diet so that she is getting enough potassium!
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HealthStart Foundation
7/16/2021 12:36:54 pm
That's fantastic! A great way to get extra avocado in your diet is adding them to smoothies!
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9/29/2021 11:45:24 am
Thank you so much
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12/11/2021 06:57:24 am
I never knew that avocado is a fruit that is well known for its high nutrient value and creamy texture. My aunt is needed some vitamins. I should share this post with her about vitamin therapy so that she could have an idea of what to do.
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1/11/2022 04:36:33 am
wonderful article thanks for sharing the great information
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1/20/2022 12:16:33 am
Thanks for pointing out that antioxidants can help our bodies fight free radicals that can damage our bodies. My husband and I want to ensure our overall health to support our five kids. We are hoping to find a fruit drink on Monday that contains antioxidant-rich ingredients such as raspberries and wolfberries.
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It got me when you said that oats would be able to prevent diabetes because of their magnesium content. I should invest in healthy foods like that and choose them over other meals most of the time. It would be best for my body, since I am already in my late 30s this year.
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12/19/2022 08:25:48 am
Thank you for explaining how protein helps with muscle growth. I've been wondering why my husband has been eating more protein lately, whether that's bars or getting Greek yoghurt from the store. It makes more sense since he's been very diligent about going to the gym over the last month.
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