Do you want a longer life for your family? What you eat defines the longevity of your life. Incorporating super foods into your family diet plan will be of great health benefits. One superfood can make a telling difference in a poor diet and go a long way in warding off the chronic diseases.
Superfoods provide greater health benefits than other foods. The following is a list of 7 nutrient-packed foods you can add to your diet so as get the best out of your menu.
Berries are tiny fruits but are filled with vital antioxidants and phytochemicals that help fight free radicals and cancer cells in the body. Different types of berries are beneficial but the goji and acai berries outshine the others.
Acai berries are packed with plenty of antioxidants, omega-3, and amino acids. Omega-3 is vital and helps fight ailments like diabetes, depression and heart diseases. Acai berry is also rich in monosaturated fats which supply omega-6 and omega-9. This helps the lower the levels of bad cholesterol (LDL) in the body. Other benefits of acai berry include; promote younger-looking skin, promote sleep, improve digestion, boosts energy levels, and in the case of leukemia cancer it helps initiate a self-destruct response.
Goji berries are known to be one of the healthiest foods in the world. This small red fruit originated from the Himalayas and has been used for over 2000 years for medicine in china. These berries have a good combination of dietary fiber, protein, carbohydrates, and fats, which helps them provide tremendous health benefits when eaten raw.
Have you been using mayo and cheese in your sandwich? Here are some reasons to make you turn your attention to avocado.
Avocado contains mono-unsaturated fats which are helpful in limiting the levels of triglycerides and bad cholesterol in the body. The fat found in avocado is also known to increase the levels of HDL (good cholesterol) in the body.
You can substitute avocado for butter in your baking recipes, 1 tablespoon of mashed avocado can replace the same quantity of butter. The results will be magnificent!
One of the best choice for the main course the wild-caught salmon because it is rich in proteins. Salmon supplies many omega-3 fatty acids that cannot be found in many other foods. It is also rich in B vitamins and low in saturated fats and calories.
By eating salmon you will be getting a number of health benefits which include; reduce cholesterol and blood pressure, promote emotional balance, improve memory, control the level of triglycerides, and prevent the growth of plaque in the blood vessels. The high content of omega-3 fatty acids in salmon is known to fight diseases like strokes, heart diseases, and Alzheimer’s disease.
4. Sweet potatoes
Sweet potatoes are a rich source of an antioxidant called carotenoid, this is the reason for their rich orange color. When you serve your family with baked sweet potato fries you will be supplying a serious dose of proteins, fiber, calcium, potassium, vitamin A & C, and carotenoids.
5. Raw nuts
There are different types of nuts and each is packed with special nutrients. Nuts are also a good source of plant-based protein, healthy fats, and dietary fiber. However, raw nuts are a great addition to your diet only when consumed in moderation.
Raw cashews, almonds, walnuts, etc. are also rich in omega-3 fatty acids, minerals (calcium, iron, and magnesium), and vitamins. When used as a replacement for red meat, nuts lower the risk of diabetes and heart disease. Focus on eating unsalted raw nuts to reduce sodium intake.
This is a super vegetable that outshines all the other cruciferous veggies in the number of nutrients it supplies. Broccoli is a good source of dietary fiber, magnesium, omega-3 fatty acids, vitamin B1 and B6, zinc, iron, niacin, protein, calcium, and selenium.
Broccoli is known for its many health benefits, which include; improve detoxification, cancer prevention, digestive support, prevents heart diseases, and reduce the risk of diabetes. It is highly recommended to consume broccoli regularly because its great health benefits it also tastes great.
These are small seeds that originated from South America. Quinoa serves as the best substitute for pasta because it adds more nutrients and dietary fiber to the diet. It’s also high in protein, gluten-free, flavorful and it is easily digested in the body.
This food is highly recommended for the type two diabetics because it supplies protein without raising the blood sugar levels. If you serve quinoa to your family you will be lowering the risk of heart diseases amongst other ailments.
There are innumerable benefits of serving your family with these foods. The foods will supply vital nutrients that will keep your body health and avert the dangers that come with poor dietary habits.
Next time you make your family diet plan, ensure you fit some of these foods in it. Most of them are readily available and it’s easy to incorporate them into your diets. They will make all your family members grow health which will translate to a happy family.
About the author: Kanisha is a renowned blog writer and founder of the FortunateKitchen blog. This blog specializes on food related topics, from ways of making exquisite dishes to food preparation basics. As a self-taught chef, kanisha is driven by passion and curiosity for food blogging. She is on course with her mission to educate readers, besides playing roles as a mom.