14 Superfoods that keep the mind and body healthy
04/21/2020 / By Joanne Washburn / Comments
14 Superfoods that keep the mind and body healthy

A balanced diet that contains a variety of nutrient-dense foods can improve overall health and well-being. Good nutrition also fortifies the immune system against viral and bacterial infections that affect physical and cognitive functions.

Here are 14 incredibly nutritious superfoods that you can eat to maintain optimal health.

Avocados

Avocados are excellent sources of heart-healthy omega-3 fatty acids. Polyunsaturated fats like omega-3 fatty acids can prevent inflammation of the arteries and blood vessels that impair proper circulation. Avocados also promote brain health and improve cognitive functions like memory and concentration.

Beans

Black beans, kidney beans, chickpeas and lima beans contain high-quality proteins that support metabolism and muscle development. Beans also have anti-hyperlipidemic activities that prevent cholesterol plaque that leads to cardiovascular disease.

Berries

Berries contain the highest concentration of antioxidants among fruits. In particular, an antioxidant known as anthocyanin has anti-inflammatory, antibacterial and antiviral properties. Most varieties of berries also support brain health and guard against degenerative cognitive conditions like dementia and Alzheimer’s disease.

Green veggies

Cruciferous vegetables and leafy greens like kale, broccoli, spinach and cauliflower have high concentrations of sulforaphane, a sulfur-rich compound that has anti-cancer properties. Regular consumption of these green vegetables can also prevent neurological disorders.

Dark chocolate

The antioxidants in dark chocolate can regulate blood pressure, eliminate low-density lipoproteins (LDL) or “bad” cholesterol and improve glucose levels. Dark chocolate can also keep the mind sharp and prevent mood swings.

Eggs

Eggs are incredibly nutritious sources of high-quality protein. Besides its role in metabolism, protein also plays a part in brain development. Eggs are also natural sources of selenium, an immune-boosting antioxidant.

Fatty fish

Fatty fishes like salmon, mackerel and sardines are chock-full of omega-3 fatty acids that support cardiovascular health. Additionally, omega-3 fatty acids can treat chronic inflammation.

Nuts and seeds

Most varieties of nuts and seeds are extremely nutritious sources of protein and omega-3 fatty acids that reduce LDL. Nuts and seeds also have high amounts of vitamin E, an antioxidant that prevents premature aging.

Citrus fruits

Citrus fruits like oranges, lemons and clementines are excellent sources of vitamin C. As an antioxidant, vitamin C strengthens the immune system against infections and chronic diseases.

Quinoa

Regular consumption of whole grains like quinoa can promote digestion and regular bowel movement. Its high dietary fiber content also inhibits the absorption of excess glucose and cholesterol, which lowers the risk of metabolic disorders like fatty liver disease and Type 2 diabetes.

Sweet potatoes

Like most whole grain foods, sweet potatoes are a great source of dietary fiber that maintains optimal gut health. Sweet potatoes also have high concentrations of vitamin A that prevent vision loss caused by macular degeneration.

Green tea

Green tea contains antioxidants known as catechins that prevent cellular damage caused by free radicals. In particular, a type of catechin known as epigallocatechin-3-gallate (EGCG) can lower the risk of Alzheimer’s disease and cancer. EGCG also strengthens bones and teeth and prevents muscle atrophy.

Tomatoes

Brightly colored fruits and vegetables like tomatoes contain antioxidants known as carotenoids. Lycopene, a type of carotenoid primarily found in tomatoes, is especially potent against heart disease and prostate cancer. Lycopene can also prevent skin damage caused by the sun’s ultraviolet rays.

Plain yogurt

Fermented foods like yogurt have gut-healthy bacteria that promote digestion. Yogurt is also naturally rich in calcium, an essential component of bones and teeth.

Most fruits and vegetables are considered superfoods due to high amounts of immune-boosting antioxidants and nutrients that contribute to overall health. Regular consumption of superfoods can protect against viral and bacterial infections, as well as chronic diseases and cancer.

Sources:

Medium.com

Healthline.com

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