10 superfoods to boost a healthy diet

Combining healthy choices from across all food groups can help offer the nutrition, health benefits, and energy needed to nourish yourself. Research has shown that healthy dietary patterns can reduce the risk of high blood pressure, heart disease, diabetes, and certain cancers. However, there are a few foods that can be singled out for special recognition. These “superfoods” offer some very important nutrients that can power-pack your meals and snacks, and further enhance a healthy eating pattern.

Superfoods list

Berries: High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.

Fish: Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.

Leafy greens: Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals. They also add fiber into the diet.

Nuts: Hazelnuts, walnuts, almonds, pecans – nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.

Olive oil: Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.

Whole grains: A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.

Yogurt: A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can prtect the body from other, more harmful bacteria.

Cruciferous vegetables: These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thipcyanates, and nitriles, which may prevent against some types of cancer.

Legumes: This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.

Tomatoes: These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer.

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