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10 superfoods to add to your diet for better health

10 superfoods to add to your diet for better health

Monica Khosla NowPatientGreen tick
Updated on 18 Apr 2024

If you’re looking for a simple way to improve your health and well-being, adding superfoods to your diet is one of the easiest ways to do it. These nutrient-packed foods can help boost your immune system, reduce inflammation, and promote overall wellness. In this blog post, we’ll explore 10 superfoods that you should consider adding to your diet for better health.

What are Superfoods?

Superfoods are a group of nutrient-dense foods that are packed with vitamins, minerals and other healthful compounds. They are often referred to as “super” because of the high concentration of nutrients they contain, such as vitamins, minerals, antioxidants, and fibre. They are known for their exceptional nutritional value and have been touted as a great addition to any diet. These foods possess various properties that contribute to good health such as anti-inflammatory, antioxidant, and disease-fighting properties.

While consuming foods that are packed with nutrients is a good idea, there is no scientifically based or regulated definition for superfoods. In 2007, the EU banned the use of the word superfood to sell products without credible scientific evidence. The NHS also highlights that claims of certain foods being ‘super’ are almost always overstated in the media and are often inaccurate.

Although many of these foods offer significant health benefits for people they should not be relied upon entirely. In any diet, balance is hugely important.

The top 10 superfoods you should add to your diet

1. Berries

Berries are a delicious and nutritious addition to any diet. Packed with antioxidants, fibre, and vitamins. Berries can help improve your overall health. Blueberries, strawberries, and raspberries are particularly beneficial as they contain high levels of flavonoids that have been linked to the prevention of chronic illnesses such as heart disease and cancer. Additionally, these superfruits may improve brain function by boosting memory and reducing age-related cognitive decline. Including berries in your daily food intake is an easy way to add more nutrients to your diet without sacrificing taste or variety.

A. Blueberries

Blueberries are at the top of almost every superfood list. Blueberries are a delicious and nutritious superfood that can be easily incorporated into your diet. They are rich in anthocyanins, which help reduce the risk of heart attack and several other diseases including cancer. These tiny berries pack a powerful punch when it comes to antioxidants, which help fight against inflammation and oxidative stress in the body. In addition to their antioxidant benefits, blueberries are also low in calories and high in fibre, making them an excellent choice for weight management. Blueberries are a low-calorie and high-fibre superfood that can help fight inflammation and oxidative stress in the body.

For those looking for creative ways to add blueberries into their diet, try tossing them into a salad with avocado or mixing them into oatmeal or yoghurt for breakfast. With so many health benefits packed into one small berry, there’s no reason not to start adding more blueberries to your meals.

B. Strawberries

Strawberries are a delicious and healthy fruit that can be easily incorporated into your daily diet. They are a great source of antioxidants, vitamin C, fibre, and other essential nutrients that help boost immunity and promote overall health. One cup of strawberries contains only 49 calories making it an ideal snack for weight-conscious individuals.

For those who enjoy experimenting with flavours in their meals, strawberries can be paired with different foods such as avocados to create unique recipes that not only taste delicious but also provide numerous health benefits. Berries salad with avocado dressing is an excellent way to combine these superfoods for a tasty yet nutritious meal. Incorporating strawberries into your diet is easy as you can add them to smoothies or use them as toppings for breakfast oatmeal or yoghurt bowls.

C. Raspberries

Raspberries are a great addition to any diet due to their high antioxidant content and low sugar levels. These berries contain compounds that help fight inflammation, reduce the risk of chronic diseases and protect against oxidative stress. Moreover, raspberries are also rich in fibre, making them an excellent choice for weight management.

If you’re looking for a new way to incorporate raspberries into your diet, try adding them to your morning smoothie or mixing them with avocados for a refreshing snack. Alternatively, you can enjoy these juicy fruits on their own as a sweet treat that won’t spike your blood sugar levels like other sugary snacks would. Whatever way you choose to consume them, make sure you don’t miss out on this superfood’s many health benefits!

2. Leafy Greens

Leafy greens like collard greens, brussels sprouts, spinach, kale, and Swiss chard are packed with nutrients that can boost your health. These superfoods are rich in vitamins A, C, and K as well as fibre, iron and several phytochemicals (chemicals made by plants that have a positive effect on your health). They also contain antioxidants that protect against cellular damage caused by free radicals.

Incorporating leafy greens into your diet is easy – you can add them to smoothies or salads or sauté them with garlic for a flavorful side dish. Eating more of these nutrient-dense vegetables can help improve digestion, reduce inflammation, lower blood pressure, and support overall well-being. So why not give these superfoods a try?

A. Spinach

Spinach is a nutrient-packed leafy green vegetable that can be easily added to your diet for better health. Here are some of the benefits of incorporating spinach into your meals:

  • High in iron, which helps transport oxygen throughout your body
  • Contains antioxidants that protect against cellular damage and may lower the risk of chronic disease
  • Rich in vitamins A and C, which support immune function and skin health

One easy way to add spinach to your diet is by tossing it into a smoothie or adding it as an ingredient in soups or salads. With its mild flavour, you won’t even know it’s there!

B. Kale

Adding kale to your diet can do wonders for your health. This leafy green is packed with vitamins and nutrients, making it a superfood you don’t want to miss out on. Kale is a killer source of calcium, vitamin C, magnesium, phosphorus, and potassium. Kale contains high levels of vitamin K, which helps with blood clotting and bone health. It also has antioxidants that reduce inflammation in the body, keeping your heart healthy.

Looking for a way to add more kale to your diet? Try adding some fresh chopped kale into soups or stews during the colder months. You can also sauté it as a side dish for dinner or blend it up in a smoothie for breakfast. Whatever way you choose to incorporate this superfood into your meals, your body will thank you!

C. Swiss chard

Swiss chard is a leafy green vegetable that belongs to the same family as spinach and beets. It has a mild flavour, making it an excellent option for those who are not fond of strong-tasting greens. Swiss chard is loaded with essential nutrients such as vitamins A, C, and K, iron, potassium, magnesium, and fibre.

Here are some benefits of incorporating Swiss chard into your diet:

  • Helps maintain healthy blood sugar levels
  • Promotes bone health
  • Reduces inflammation in the body
  • Boosts digestion

Try adding Swiss chard to your salads or smoothies for a nutritious boost!

3. Avocado

Avocado is a versatile superfood that can be used in various dishes for its creamy texture and healthy fats. It’s packed with fibre, potassium, and vitamin C, making it an excellent addition to your diet. Incorporating avocado into your meals can help boost heart health, improve digestion, and promote weight loss.

Not only does avocado taste great on toast or in guacamole, but it’s also perfect as a substitute for mayonnaise or sour cream in recipes. Adding this delicious fruit to your daily diet is an easy way to increase the nutritional value of your meals while enjoying its rich flavour.

4. Salmon

Salmon is a nutritional powerhouse that can promote better health. It’s an excellent source of protein, omega-3 fatty acids, selenium and vitamin D and B12. Omega-3s in salmon can help reduce inflammation in the body and improve heart health. Additionally, studies suggest that consuming salmon regularly may lower the risk of depression, dementia and cognitive decline due to its high content of vitamin D and B12.

Adding salmon to your diet is easy as it comes in various forms like wild-caught or farmed fillet, canned or smoked varieties. Try grilling or baking it with some herbs for added flavour!

5. Nuts

Nuts are a fantastic addition to any diet, especially for individuals looking to improve their overall health. Almonds, walnuts and pistachios specifically have numerous benefits that make them superfoods worth considering. Almonds are packed with nutrients like magnesium and vitamin E which can help reduce inflammation and lower blood pressure. Walnuts have been shown to improve brain function due to their high omega-3 content while also improving heart health by lowering cholesterol levels. Pistachios contain antioxidants like lutein and zeaxanthin which may benefit eye health as well as fibre which promotes digestive regularity. So next time you’re snacking, consider reaching for a handful of these nutrient-dense nuts!

A. Almonds

Almonds are a nutrient-rich superfood that can easily be incorporated into your diet for better health. Here are some reasons why you should consider adding almonds to your daily meals:

  • Rich in healthy fats, fibre, protein, and important vitamins and minerals such as vitamin E, magnesium, and calcium
  • May lower cholesterol levels and reduce the risk of heart disease
  • Can help control blood sugar levels for those with diabetes

Try incorporating almonds into your diet by snacking on them raw or roasted, adding them to salads or stir-fries, or using almond butter as a spread on toast or fruit. With their delicious taste and numerous health benefits, almonds are a great choice for anyone looking to improve their overall well-being.

B. Walnuts

Walnuts are a delicious and nutritious addition to any diet. Not only do they contain healthy fats, fibre, and protein, but they also have high levels of antioxidants that can help fight inflammation in the body. Just a small handful of walnuts each day can provide numerous health benefits, including improved brain function and a reduced risk of heart disease.

Incorporating walnuts into your diet is easy – add them to your morning oatmeal or yoghurt for added texture and flavour, sprinkle them on salads for some crunch, or simply snack on them throughout the day. With their satisfying taste and impressive health benefits, there’s no reason not to include this superfood in your daily routine.

C. Pistachios

Pistachios are not only a delicious snack, but they also boast many health benefits. Here are some reasons why you should add pistachios to your diet:

  • Pistachios are a great source of healthy fats that can help improve heart health.
  • They contain antioxidants and anti-inflammatory compounds that may reduce the risk of chronic diseases such as cancer and diabetes.
  • Pistachios are low in calories but high in protein, making them a satisfying snack option.

Incorporating pistachios into your diet is easy! Try adding them to salads, or yoghurt bowls or simply enjoy them on their own as a quick snack.

6. Beans

Beans, such as chickpeas, lentils and black beans, are among the top superfoods that can greatly benefit your health. They are rich in protein and fibre, which help to keep you feeling full for longer periods. Additionally, they also contain a variety of essential nutrients like iron and folate that support good health.

Adding more beans to your diet is easy – try incorporating them into salads or soups for a quick and convenient meal option. You can also make dips or spreads out of them like hummus or refried beans. With their versatility and numerous health benefits, there’s no reason not to add more beans to your meals today!

A. Chickpeas

Chickpeas are one of the most versatile and nutritious foods that you can add to your diet. They are packed with protein, fibre, vitamins, and minerals that help improve digestion, reduce inflammation, and lower cholesterol levels. Chickpeas can be eaten as a snack or added to salads, soups or stews for a satisfying meal.

Incorporating chickpeas into your daily meals is an easy way to boost your overall health. Their high fibre content helps regulate blood sugar levels by slowing down the absorption of carbohydrates in the body. Additionally, they contain antioxidants that protect against chronic diseases such as heart disease and cancer. So why not try adding some delicious chickpea recipes to your diet? Your body will thank you!

B. Lentils

Lentils are a nutrient-packed addition to any diet and can easily be incorporated into many dishes. They’re an excellent source of plant-based protein, fibre, and complex carbohydrates that will keep you feeling full and satisfied. Consider adding lentils to your meals for better health.

Here are some benefits of including lentils in your diet:

  • High in fibre: Lentils contain both soluble and insoluble fibres that help regulate blood sugar levels, lower cholesterol, promote digestive health, and reduce the risk of heart disease
  • Rich in iron: One cup of cooked lentils provides up to 37% of the recommended daily intake of iron for women. This makes them an ideal food choice for anyone who is trying to boost their iron levels
  • Low calorie: Lentils are low in calories but high in nutrition content making them a great option if you’re trying to lose weight or maintain healthy body weight
  • Versatile: There’s no limit when it comes to cooking with lentils as they can be prepared into soups, salads or even added as a side dish

Consider incorporating more lentil recipes into your meal plan this week!

C. Black beans

Black beans are a superfood that should be added to your diet for better health. These legumes are an excellent source of protein, fibre, and essential nutrients that help keep the body functioning at its best.

One great way to incorporate black beans into your diet is by making a hearty bean soup or stew. You can also add them to salads or use them as a filling for tacos and burritos. With their versatile taste and easy-to-cook nature, black beans make for an excellent addition to any meal plan looking to improve overall health and wellness.

7. Sweet potatoes

Sweet potatoes are a versatile and nutritious addition to any diet. Packed with vitamins A and C, fibre, and potassium, sweet potatoes can help boost your immune system and improve digestion. Plus, they’re naturally sweet without the added sugars found in many other foods.

There are many ways to incorporate sweet potatoes into your meals. Try roasting them as a side dish or adding mashed sweet potato to baked goods for extra moisture and flavour. You can even use them as a healthier alternative to traditional French fries by baking sliced sweet potato sticks in the oven until crispy.

8. Tomatoes

Tomatoes are not only delicious but also jam-packed with health benefits. They are a great source of vitamin C, potassium, and lycopene – an antioxidant that has been shown to reduce the risk of certain types of cancer. What’s more, tomatoes can help improve heart health by lowering blood pressure and cholesterol levels.

Including tomatoes in your diet is easy – you can add them to salads or sandwiches, incorporate them into sauces or soups, or simply enjoy them as a snack. Opt for fresh tomatoes whenever possible as they contain higher amounts of nutrients than canned ones.

9. Garlic

Garlic is a powerful superfood that can offer numerous health benefits. It’s a good source of manganese, vitamin C, vitamin B6, selenium and fibre. It contains allicin, which has been shown to have antibacterial and antifungal properties. Garlic can also help reduce blood pressure and cholesterol levels, leading to a lower risk of heart disease. You can easily add garlic to your diet by incorporating it into your cooking or taking garlic supplements if you prefer.

Another benefit of garlic is its ability to boost the immune system, making it especially helpful during cold and flu season. Its anti-inflammatory properties may also provide relief for conditions such as arthritis and asthma. Don’t be afraid to add some extra cloves of garlic into your meals for a flavorful way to improve your overall health!

10. Dark chocolate

Dark chocolate is more than just a tasty treat. This food also has health benefits that make it a great addition to any diet. One of the main benefits of dark chocolate is that it has a lot of antioxidants such as polyphenols and flavanols and minerals that are vital for a good metabolism: iron, calcium, magnesium, potassium and copper. Additionally, dark chocolate may also improve heart health by reducing blood pressure and improving circulation. So if you’re looking for a guilt-free indulgence that can benefit your body, consider adding some dark chocolate to your diet today!

Including superfoods in your diet can help you achieve optimal health. These 10 superfoods are easy to incorporate into any meal and can provide numerous health benefits. From berries to beans, adding these foods to your diet can help improve heart health, boost immunity, and prevent chronic diseases. Remember to always eat a well-balanced diet filled with nutritious foods to maintain overall wellness.

Sources

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NowPatient has taken all reasonable steps to ensure that all material is factually accurate, complete, and current. However, the knowledge and experience of a qualified healthcare professional should always be sought after instead of using the information in this page. Before taking any drug, you should always speak to your doctor or another qualified healthcare provider.

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