While no single food can provide all the nutrients required for a healthy, balanced diet, there are certain foods which offer numerous health benefits and may help to prevent chronic diseases.
Research has shown that a healthy diet can reduce the risk of developing diseases such as high blood pressure, heart disease, diabetes, and certain cancers. As such, here are 8 superfoods to include in your diet.
High in antioxidants and disease-fighting nutrients, berries are also high in fibre and offer a natural sweetness when added to any dish.
Berries are not in season all year round, so we suggest purchasing them frozen and adding them to your yoghurt, smoothie, and cereal or simply eating them as an on the go snack.
There are plenty of dark, leafy green varieties to choose from and they are all an excellent source of vitamin A, vitamin C, calcium, fibre, and several phytochemicals.
Leafy greens such as spinach, kale, Swiss chard, and collard greens can be eaten raw in salads or sautéed in olive oil.
As a good source of plant protein and monounsaturated fats, which have been shown to reduce the risk of heart disease, it’s a good idea to include hazelnuts, pecans, almonds, and walnuts in your diet. Tasty and versatile, nuts can be added to salads, cereals, or eaten on the go.
Olive oil – which is almost as versatile as gambling online NZ – should be included in every diet to promote health as it is an excellent source of polyphenols, monounsaturated fatty acids, and vitamin E which have all been proven to reduce the risk of heart disease.
Perfect for cooking, olive oil can also be drizzled over salads or cooked vegetables.
Whole grains contain several B vitamins, minerals, and phytonutrients and are also an excellent source of both soluble and insoluble fibre.
Shown to lower cholesterol and protect against heart disease and diabetes, whole grains will also keep you fuller for longer. Try a bowl of oatmeal for breakfast and substitute rice for bulgur or quinoa.
Cruciferous vegetables are an excellent source of fibre, vitamins, and phytochemicals such as indoles, nitriles, and thiocyanates which have been proven to prevent certain types of cancer.
With a wide range to choose from including Brussel sprouts, broccoli, cauliflower, cabbage, kale, kohlrabi, turnips, and collard greens, cruciferous vegetables can easily be included in every meal.
An excellent source of fibre, plant-based proteins, and folate, legumes is a broad category of foods which include kidney, black, red, soybeans, peas, and garbanzo beans.
Studies have shown that legumes can help reduce the risk of heart disease and are excellent additions to salads and soups.
Fish is an excellent source of protein and omega-3 fatty acids which help to prevent heart disease.
Focus on fish which has the highest omega-3 content such as herring, trout, sardines, anchovies, salmon, tuna steaks, and mackerel and it can be purchased fresh, frozen, or canned.