90 percent of Americans don’t eat enough fruits and veggies on a daily basis, and this has major implications for health and aging. In fact, it represents a building health crisis.
What’s more, most Americans exceed the recommended daily intake for sodium, saturated fats, and added sugars by a long shot. This equals a recipe for disaster.
Fortunately, you can start turning around bad eating habits today by making more sensible food choices and including the best superfoods in your diet. Here are some to start incorporating into your snacks and meals today.
1. Dark Leafy Greens
Right at the top of the superfoods list sits dark leafy green vegetables (DGLVs). What are superfoods and why do DGLVs make the cut? Because they prove highly nutritious in key compounds.
In fact, DGLVs are excellent sources of crucial nutrients such as:
- Vitamin C
- Fiber
- Folate
- Zinc
- Calcium
- Iron
- Magnesium
But what do DGLVs actually do for your body? They reduce your risk of developing chronic illnesses such as type 2 diabetes and heart disease. The carotenoids they contain also protect your body against certain types of cancer.
Of course, DGLVs aren’t everybody’s cup of tea. Greens such as kale, Swiss chard, turnip greens, spinach, and collard greens can taste bitter, and they aren’t always great raw.
But you can easily incorporate them into your diet by adding them to soups, smoothies, curries, and stir-fries. And adventurous eaters will enjoy them in salads, wraps, and other raw food preparations, too.
2. Cauliflower
Cauliflower also provides a rich variety of nutrients and essential minerals. But what raises it to the status of a superfood? It contains phytochemicals known as glucosinolates.
These cancer-fighting compounds contribute to the sometimes bitter flavor of cauliflower. But they also protect against damage to the stomach and lungs from carcinogens.
What’s more, cauliflower interacts with estrogen in such a way that it can help prevent breast, uterine, and cervical cancers, which are hormone-driven.
3. Lentils
Lentils come with many practical benefits. They prove affordable as well as easy and fast to prepare. They have a savory flavor that pairs well with meat but can also act as a meat substitute.
But the list of benefits doesn’t stop there. Lentils include loads of essential nutrients including protein and iron. Increasing your intake of lentils can even help individuals suffering from anemia.
Yet, they prove low on the glycemic index, which means they won’t increase your blood sugar levels like some starches.
4. Leeks
Organosulphur compounds in leeks give them their cancer-fighting reputation. They also strengthen the body’s immune defenses.
What’s more, they’ve been proven in studies to ward off diseases of the digestive system such as stomach and gastric cancers.
5. Pumpkin
Keep the pumpkin spice lattes coming! Pumpkin proves loaded with vitamins and antioxidants.
In particular, they pack plenty of beta-carotene, which the body uses to make vitamin A. Vitamin A plays an essential role in eye health. It also boasts immune-boosting properties.
6. Apples
Few low-calorie, high-fiber foods taste as delicious as apples. Studies have found them helpful in reducing risks associated with:
- Some types of cancer
- Diabetes
- Asthma
- Cardiovascular disease
Remember that old cliche? An apple a day keeps the doctor away? Well, in the case of apples, it’s definitely more than just an old wife’s tale.
7. Berries
Nutritional powerhouses of the dietary world, berries contain:
- Vitamins
- Minerals
- Fiber
- Antioxidants
These nutrients help reduce your risks of developing conditions such as cancer, chronic inflammation, and heart disease.
From strawberries to raspberries, cranberries to blackberries, including them in your diet will help you ensure optimal health.
What’s more, their delicious flavors and vivid colors make them a delicious addition to your breakfasts, snacks, smoothies, and desserts. And they satisfy your sweet tooth so that you can kick the sugar habit.
8. Green Tea
A slightly caffeinated beverage, green tea has received much acclaim in recent years for its cancer-fighting properties. But it also boasts a wide array of other health benefits including safeguarding you against heart disease and diabetes.
So, what makes green tea such a healing beverage? It proves rich in polyphenolic compounds and antioxidants. These contain powerful anti-inflammation properties. One of the most important antioxidants is catechin epigallocatechin gallate (EGCG).
In fact, researchers believe the EGCG in green tea makes it so medically potent. It also proves a great tool for weight loss in some people.
9. Nuts and Seeds
Nuts and seeds add texture and flavor to food, but did you know they also prove healthy? In fact, they bring a lot to the table when it comes to essential nutrients.
They contain heart-healthy fats, proteins, and loads of fiber. What’s more, they boast anti-oxidant properties.
And despite their reputation as a high-calorie treat, numerous research studies have linked them with weight loss when used to nutritionally augment a well-balanced diet.
10. Garlic
A tasty and popular ingredient, garlic lends its distinct flavor to a variety of culinary traditions from the Middle Eastern to the Mediterranean, Mexican to Indian. Let’s face it, spaghetti and pizza just wouldn’t be the same without it.
And let’s not forget garlic bread!
Anyway, you may have heard about garlic’s health benefits in the past. But researchers keep adding new positive impacts to the list.
Garlic boasts nutrients such as:
- Manganese
- Vitamin B6
- Selenium
- Fiber
- Vitamin C
Garlic has been shown to reduce blood pressure and cholesterol. It supports proper immune function, and research into its cancer-fighting properties continue.
The Best Superfoods
Make an effort to include the best superfoods in your diet. Not only will this help you guard against disease, but you’ll also end up eating more fruits and veggies, which never hurt anybody.
And the list of superfoods doesn’t stop here. There are also avocados, legumes, olive oil, and so many more.
Incorporate lots of whole, organic fruits, vegetables, nuts, and seeds into your diet to ensure you’re eating for optimal health. Complement these with healthy fats such as olive oil or coconut oil and spices such as turmeric and ginger.
Want to learn more about the benefits of choosing an organic, plant-based diet? Check out this treasure trove of scientific information about why your choice should always be organic.