Eat, drink and be merry! 15 super foods for a healthy life
For a healthy lifestyle one should know what is good for their body and soul. From sleeping to eating to taking stress, each and everything we do affects our mind, body and soul in a positive or a negative way.
There are some things in life that are not in our control but the things that are in our control and if we make use of them properly have a positive influence on us for a lifetime. One of the simple everyday thing that can change our life for good are super foods that can improve our memory, lower blood pressure, boost the immune system and do so much more to give us a healthy and long life.
Here is a list of 15 super foods that you should include in your everyday diet to reap lifelong benefits.
The caffeine in your coffee cuppa is loaded with antioxidants that helps protect against cell damage and lower the risk of chronic diseases such as diabetes, heart disease and stroke. A study revealed that coffee drinkers had lower odds of dying early than non-drinkers.
- Broccoli, grapes, salad
Fruits and vegetables are high in nutrients and low in calories especially green vegetables and fruits like broccoli, salad and grapes have compounds that pack extra-life extending benefits.
Full of antioxidants, these bite-size fruits are known to boost immunity and stave off life threatening diseases plus contain anti-ageing compounds. Just one serving of blueberries or two servings of strawberries a week can reduce the risk of cognitive decline in elders.
- Black beans
High in protein and fiber, black beans make a popular substitute for meat for vegetarians. They also contain a small amount of omega-3 fatty acids that boosts heart health. The phytochemicals anthocyanins (same as found in blueberries) make black bean rich in antioxidants.
- Wild salmon
Full of healthy omega-3 fatty acids and vitamin D, wild salmon can help you fight against premature aging and memory loss. A diet rich in omega-3 help preserve small bits of DNA on the end of cells known as telomeres and short telomeres have been linked with early aging and sometimes premature deaths.
Phytochemicals found in garlic can reduce the formation of carcinogenic chemicals in the body. Women who include garlic in their everyday diet have lower risk of certain colon cancers.
Full of fiber and antioxidants, Kale is also rich in vitamin K that is essential for blood clotting and cell growth. Kale has cancer fighting properties and lutein that reduces risk of cataract and other eye disorders.
- Olive oil
Healthy as well as delicious, olive oil is monounsaturated good fat that is known for healthy heart and longevity benefits. Studies have found that it also helps in cancer prevention and brain health.
Although high in fat, avocados are a great source of antioxidant glutathione, which reduces inflammation and improves overall hormone function. They lower your bad cholesterol LDL, while raising your good cholesterol level, HDL. Also avocados help absorb heart-healthy vitamins like beta-carotene and lycopene.
10. Bok choy
Another cruciferous vegetable that is rich in fiber, vitamin C and folate. According to a study, breast cancer survivors in China who ate cruciferae, especially turnip, cabbage and bokchoy had lower risk of cancer recurrence or death.
Rosy red tomatoes are rich in lycopene that helps fight against cancer. Cooked tomatoes as soup, sauce or chutney have increased amount of carcinogen fighting carotenoids that our body is able to absorb.
High in calories and fats but the monosaturated fats in nuts are healthier that the saturated fat found in dairy products and meat. Also they are rich in vitamin E, omega-3 fatty acids that is heart healthy and also a good source of antioxidants.
13. Green tea
Catechins, an antioxidant that is known to protect cells and reduce risk of certain cancers is found in abundance in green tea. According to a study women who drank green tea at least three times a week had a lowered risk of developing cancers of stomach and esophagus.
High in fiber especially the soluble type that clears away the bad cholesterol, LDL, apples are the perfect diet food. Its beneficial compounds are contained in its skin, high level of phytochemicals, antioxidants and anti-inflammatory properties.
15. Dark chocolate
According to a study, daily consumption of chocolate might reduce heart attacks and strokes in high-risk individuals. Chocolates help in reducing blood pressure and cholesterol level due to it being rich in flavonoids.