A healthy and well-balanced diet can benefit from a kitchen stocked with a variety of super foods rich in disease-fighting nutrients, fiber, and antioxidants. Plus, many of these healthy foods are delicious and low in calories.
Here are six of the easy to find super foods that can be eaten everyday:
Blueberries are rich in antioxidants, which help in a variety of different ways, including slowing the onset of memory loss, age-related blindness, certain cancers, and heart disease. Also, these berries are great for those that experience issues with urinary tract infections. A single daily serving is in the region of 125 ml or 1/2 cup.
Garlic benefits the health with its rich antiviral, antifungal, and antibacterial properties. The major benefits come from the sulfur compounds which help to fight disease and improve the cardiovascular system. Eating 4 or 5 cloves of garlic on a weekly basis is more than enough to reduce the risk of certain cancers, including prostate, stomach, and colorectal.
Olive oil can provide one of the most beneficial fats. A great positive of adding more olive oil to the diet is the ability to lower LDL cholesterol (bad). Plus, the mono-saturated fats in olives help to improve HDL cholesterol (good). In addition, the rich antioxidant content helps to slow the build up of cholesterol on the artery walls. Adding a 1 tbsp of olive oil daily can benefit the health.
Broccoli is appreciated for its ability to contain high sulfur compounds which are helpful for fighting cancer. Compounds like sulforaphane increase the number of detoxifying enzymes in the system to lower the risk of colon, stomach, lung, and breast cancer. A daily service of 1/2 cup of broccoli is enough.
Yogurt is rich in probiotics which is beneficial bacteria that lives in the stomach and helps control harmful bacteria. Eating a fat-free or low-fat yogurt (175 ml) daily can lower the risk of vaginal yeast infections, urinary tract infections, ulcers, and inflammatory bowel disease.
Flaxseed is a great source of fiber and contains 2.4 grams per tablespoon serving. Plus, flaxseed is rich in lignans, which are helpful for slowing the growth of estrogen receptors that can lead to breast or other hormone-related cancers. A further benefit of getting flaxseed in the daily diet is the ability to control conditions like asthma and acne. Adding up to 2 tablespoons of the easy-to-digest ground flaxseed to the diet is enough.