Your mom was right: Eat your superfoods
Your mom was right when she told you to eat your fruits and veggies. And she was really right when she insisted you eat lots of what we’re now calling “superfoods.” These health-boosting powerhouses are naturally super in all ways: they’re rich in good stuff like vitamins, minerals, and overall nutrients. They help fight disease, provide energy, and they even assist in weight loss in the process.
So what are the best superfoods? Here are 10 which you should definitely include in your everyday diet:
Packed with fiber, folate, potassium, vitamin E, and magnesium, avocados are a nutritional gem. They may be high in fat, but it’s the healthy kind. Throw some in a salad to make it more filling, or start your day by mashing it on toast. If you're having some friends over, up your dip game with Chiquita's banana guacamole with baked tortillas to add a sweet twist to classic guacamole. Or if you just want a quick and healthy snack to keep you going until dinner, eat with a spoon right out of the skin!
With their high levels of fiber and potassium, plus significant amounts of vitamins C and B6, bananas are high up on the superfood list. Nutritious and delicious, they help lower blood pressure and can protect against hypertension, among other things. You can add them to your daily routine in loads of healthy ways, and they're easily incorporated into all three meals of the day: with yogurt for breakfast, in a light tropical salad for lunch, and cooked with meat and vegetables for dinner.
The monosaturated fat in olive oil is good for the heart and it is high in vitamin E and K. It's also incredible versatile in your kitchen: fry your veggies with it, drizzle it on some whole grain bread, and add it to salad dressings.
Chock full of protein and probiotics, Greek yogurt helps maintain gut health and the calcium is great for your bones. Add your favorites — chia seeds, sliced bananas, blueberries, and almonds — to a serving and you’ve got yourself a healthy way to start the day or an afternoon pick-me-up.
Get the benefits of nuts with just a handful every day. They're rich in heart-healthy unsaturated fats and are very filling — perfect for when you want a crunchy, tasty treat. Nuts, including almonds, walnuts, Brazil, and pistachios, help reduce “bad” LDL cholesterol levels while keeping healthy levels of “good” HDL cholesterol.
Not only will beans keep you feeling full longer with their protein, they deliver a combination of B vitamins, calcium, potassium, and folate. All of this can help lower cholesterol, reduce blood pressure, and even slow down skin aging! Up your daily protein intake by adding lentils, black beans, or soybeans to a rice-based dish and you'll be reaping the benefits without even realizing!
Rich in beta-carotene, sweet potatoes are also packed with vitamin C to keep your immune system strong. Bake them into fries, roast them, or mash them with some super ripe sweet plantains for some added punch.
This superstar is packed with vitamins C, A and K, and it may even help reduce your risk of cancer. Health experts recommend steaming broccoli to retain the most green goodness.
If you squeeze in more of this green stuff, you’ll get more of the same vitamins as broccoli, plus lots of fiber, iron, calcium, magnesium, and vitamin E. Whew! Add these leafy greens to your salads, sauté them, even add a bunch to your smoothies for a hidden dose of power. Popeye and your mom were on the same wavelength pushing good-for-you spinach.
So remember to listen the next time your mother suggests something. She is full of good advice!