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Superfoods



A definition of a superfood is a nutrient-rich food considered to be especially beneficial for health and well-being. Here are some superfoods you should consider adding to your diet.

  1. Greek Yogurt
    Full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it's a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise.

  2. Quinoa

    Grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can't produce themselves . And it's filled with protein— eight grams per one-cup serving.

  3. Blueberries
    Filled with fiber, vitamin C, and cancer-fighting compounds.

  4. Kale
    This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It's also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.

  5. Chia
    Chia seeds are actually loaded with the most essential fatty acids of any known plant. Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.

  6. Oatmeal
    High in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism.

  7. Green Tea
    Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.

  8. Broccoli
    This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke).

  9. Strawberries
    Vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body's tissues, boosts immunity, and fights excess free radical damage.

  10. Salmon
    Hhealthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays.

  11. Watermelon
    Low in sugar and high in vitamins A and C. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease.

  12. Spinach
    Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol' green so super . And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss.

  13. Pistachios
    These lil' nuts are hiding lots of protein and fiber behind their earthy flavor and nutty crunch. Plus, they're naturally cholesterol-free. A one-ounce serving of these nuts has almost as much potassium as one small banana.

  14. Eggs
    A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health.

  15. Almonds
    Almonds are the most nutritionally dense nut, meaning they offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one-ounce serving provides 3.4 grams of fiber (that's about 14 percent of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron.

  16. Ginger
    Slightly spicy but ginger has been used for years as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation.

  17. Beets
    Contains tons of vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. And their purple hue may be the secret to their healthy success— some studies suggest betalains, the purple pigments in these veggies, may help ward off cancer and other degenerative diseases.

  18. Beans
    High in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish (even brownies!). They're also loaded with fiber, folate, and magnesium.

  19. Pumpkin
    Loaded with antioxidants and vitamins. The star nutrient here is beta-carotene, a provitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health.

  20. Apples
    Apples are a great low-calorie source. (A medium-sized apple weighs in at under 100 calories.) Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma.

  21. Cranberries
    These bacteria-busting berries can help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and yeast infections, and may even inhibit the growth of some human cancer cells .

  22. Garlic
    These days, garlic is used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men.

  23. Cauliflower
    While all the vitamins and minerals are a great bonus, the real star here is cauliflower's cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower's sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting agiainst those cancers.

  24. Leeks
    Leeks owe many of their anti-cancer superpowers to their organosulphur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity.

  25. Lentils
    They're pretty cheap, easy to prepare, and high in protein, iron and other essential nutrients. Need we say more? The iron may help fight off anemia (a condition that’s especially common among vegetarians and vegans), and they're low on the glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer .
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