Superfoods have gained widespread attention, with various lists online featuring different foods. As someone who prioritizes their family’s health and nutrition, I’ve researched and curated a list of 15 top superfoods that you and your loved ones can benefit from. These superfoods are a must-have on your next grocery list. When considering which superfoods are right for you, consider four key factors; looking for foods that are low in calories, high in fiber, rich in Omega-3 fatty acids, and packed with essential vitamins and minerals. By incorporating these nutrient-dense superfoods into your diet, you can ensure that you and your family get the optimal nutrition that you need.
1. Ginger
Ginger is a wonderful spice that has been used for thousands of years in traditional medicine. Ginger’s anti-inflammatory compounds are being studied to alleviate pain and benefit brain function and cholesterol. It can also help to reduce symptoms of colds and flu, soothe indigestion and nausea, and even help ease arthritis pain.
2. Sweet Potatoes
These orange tubers are high in Vitamin A, which helps develop healthy vision and eyes. They’re delicious roasted, mashed, baked, or covered in marshmallows and brown sugar. But the latter will spike your calorie intake.
3. Yogurt
Look for fermented foods like yogurt with active culture feature living probiotics that keep digestive tracts working under optimal conditions. Yogurt even has more calcium per serving than milk!
4. Seeds
One tablespoon of chia seeds, flaxseed, and hemp has as much fiber as a bowl of oatmeal. Chia seeds are a good source of iron, which many women don’t get enough of. Try it on top of hot cereals, in smoothies, and on salads. Flaxseed is bursting with Omega-3 fatty acids needed to improve brain function. Buy it ground and sprinkle it over hot cereal or add 1/4 cup to your favorite baked-good recipe.
5. Blueberries
It’s no secret that berries are good for you. A fruit plate with various colors provides essential vitamins and minerals, and fiber to keep your colon healthy. Raspberries, blackberries, blueberries, and elderberries are also great.
6. Oranges
Oranges are one of the best sources of Vitamin C, and it doesn’t hurt that kids love them. They are also high in fiber and folate.
7. Nuts
Nuts are loaded with healthy fats, and we all need this kind of fat in the morning for lots of energy to start our days, but they’re also high in calories. So, only eat eight to ten almonds daily if you count calories. Other nuts, such as walnuts and cashews, are even higher in calories. Pine nuts are also a great source of magnesium, iron, antioxidants, zinc, and protein, but they are one of the most expensive nuts to buy.
8. Tomatoes
A tomato a day can keep cancer away. They’re best cooked and paired with olive oil in pasta sauce or other kid-friendly dishes.
9. Salmon
Salmon makes much better fish sticks than the frozen box of mystery fish. It has the protein your family needs to grow and lots of Omega-3 fatty acids to promote the development of healthy brains and strong hearts.
10. Avocados
Avocados are full of that “good fat” you always hear about. Our daily diet needs monosaturated fat, and a little avocado in your daily diet provides more than enough. Make guacamole and serve it alongside your nightly protein source.
11. Cocoa
A cup of hot cocoa that’s made of at least 70 percent pure cocoa promotes oral health and helps to protect delicate skin from sun damage over time. You can also sprinkle cocoa powder on fruit, snacks, and desserts for a healthy punch of flavor.
12. Basil
Basil packs a major nutritional punch. It has vitamins A, C, and K, iron, potassium, and calcium. Plus, basil can be grown at home in your garden or on a sunny window seal. Toss it on pasta sauces, pizza, and other yummy family favorites.
13. Cinnamon
This tasty spice regulates blood sugar, which will keep your energy from crashing after breakfast in the middle of the afternoon. Sprinkle on breakfast foods, smoothies, and anywhere else you’d like.
14. Oatmeal
This superfood has science behind it. Studies revealed that kids who start their day with oatmeal concentrate better in school all day. That’s because oatmeal breaks down slowly to give continual bursts of energy over a long period of time. Adults can benefit from this too. Buy steel-cut oatmeal when you can. Steel-cut oats take longer to digest, helping you to stay full longer.
15. Leafy Greens
Leafy greens such as broccoli, spinach, kale, and mustard greens are a powerhouse of vitamins A, C, E, and K. They’re also full of fiber, which helps keep you feeling full longer so you don’t overeat later on. There are many reasons to eat leafy greens. Not only are they delicious and nutritious, but they also come in various flavors and textures, so you can keep your meals interesting!
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