As you’ve already noticed, food has both the power to make you ill and the power to nourish your health and well-being. So it’s only natural that a healthy lifestyle has to revolve around the diet – you cannot expect to feel good and look even better if you stuff yourself with junk food. Eating food has more to it than pure survival.
Consuming fresh, quality whole foods will not only optimize the normal functioning of your body, but will also help you maintain a healthy weight, high levels of energy and a sharp mind.
Let’s see which food choices can greatly improve your health together with plenty of other amazing benefits, such as reducing the negative effects of aging!
1. Oily fish
Besides being a great source of high quality protein, selenium and vitamins D and B, oily fish such as salmon and tuna are loaded with omega-3 fatty acids which protect the heart and help keep the skin firm and elastic. They also provide a variety of anti-inflammatory benefits that can fight off cancer, age-related vision loss and dementia.
2.Whole Eggs
Eggs have always been considered a superfood because of their unbeaten nutritional richness. One whole egg will provide you with a full package of vital amino acids and many essential minerals and vitamins, including vitamin D. And don’t worry about the yolk – it’s not only safe, but also recommended to eat it.
The egg yolk contains high amounts of HDL or the “good cholesterol”, which helps reverse all the negative effects of the bad one you consume from overly processed fatty foods. Making whole eggs a staple of your diet will help protect your heart health, eye vision and cognitive functioning.
3. Leafy Greens
Leafy greens like spinach, kale and turnip and collard greens are famous for being an excellent source of lutein and zeaxanthin, antioxidants that prevent macular degeneration and decrease the risk of developing non-Hodgkin’s lymphoma.
On top of that, they pack a decent amount of beta carotene, vitamin C, vitamin K and sulforaphane, all of which are top-notch cancer-fighters.
Dark leafy greens will also enhance your immune system, improve your skin health and even protect your DNA, so make sure you eat them regularly in all their fresh or cooked variants.
4. Broccoli
Another incredibly potent green vegetable, broccoli offers a high amount of vitamins K, C, B1, B6, E, A, as well as chromium, folate, manganese, phosphorus and choline.
Also, it’s very rich in dietary fiber. All of this makes broccoli extremely beneficial for the optimal functioning of the heart and brain, nourishing your skin and cleansing the body from toxins and waste.
Actually, it’s rather unique in it’s ability to aid detoxification and prevent inflammation, oxidative stress and cancer, so you should include it in your meals at least a few times a week.
5. Avocado
This awesome fruit is high in monounsaturated fatty acids that support heart health and enhance the metabolism, making it a great aid for healthy weight loss.
Avocados also offer plenty of vitamin K, folate, vitamin C, potassium, vitamins B5 and B6 and vitamin E. In addition, the oleic acid found in avocados has been linked to reduced inflammation and cancer prevention.
Studies have shown that people who regularly consume avocados are generally healthier, have higher amounts of “good” cholesterol and can easily maintain a healthy weight.
6. Garlic
Sure it has a strong smell that will stick in your mouth for a few unpleasant hours, but that’s not a good enough reason to avoid this superfood.
The garlic bulb is an excellent source of vitamin B6, manganese, selenium, vitamin C, phosphorous, calcium, potassium, iron and even copper.
It strengthens the immune system and has powerful anti-inflammatory and antibacterial properties, which is the reason for its traditional use as a prevention from the common cold and flu during the winter months.
Many studies have even shown that consuming garlic can be highly beneficial for your cardiovascular system because it regulates the blood pressure and controls the cholesterol levels in the bloodstream – a result of its ability to relax and enlarge the blood vessels.
But the most precious nutrient found in garlic is called allicin and is known to be an extremely efficient antioxidant that destroys free radicals faster than any other similar compound.
So forgive the stink and increase your consumption of fresh garlic to harness all of these incredible benefits that protect your overall health and prevent the development of many chronic diseases.
7. Blueberries
Blueberries have become very popular in the fitness world because they’re high in nutrients and low in calories. A serving of 150 grams of blueberries contains 4 grams of fiber, 24% of the RDA of vitamin C, 36% of the RDA of vitamin K and 25% of the RDA of manganese.
Also, they have the highest concentration of antioxidants among all berries and most commonly consumed veggies and fruits, which gives them a great power to prevent the negative effects of aging.
Antioxidants are important because they protect our bodies from the damage done by free radicals, unstable molecules that contribute to aging and chronic diseases.
In addition, studies have shown that anthocyaninsthat, a nutrient found in high doses in these berries, helps improve memory and even slow down the development of Alzheimer’s disease. Blueberries can be consumed as a snack on their own or as a tasty addition to your regular bowl of cereal or oatmeal.
8. Watermelon
Packing a decent amount of antioxidants, watermelon is a lot more than a sweet summer treat. One of the antioxidants found in abundance in watermelon is citrulline, which helps the body flush all toxins and cellular waste out of the system and powerfully boosts the immune system.
This juicy fruit also contains significant levels of vitamins A, B6 and C, lycopene (which has been linked with a decreased risk of prostate cancer in several studies) and even some potassium. And if you want an extra nutritional boost, try chewing the seeds as well – they’re rich in vitamin E and zinc.
The watermelon is one of the most potent body-healing fruits out there, and can be used in many different and creative ways, although eating it raw is the best way to use all of its nutritional goodness.
9. Wine
Wine beats all other types of alcohol when it comes to health-enhancing properties. Studies have shown that consuming it in moderate amounts can protect you against various cardiovascular diseases, diabetes and memory loss. Red wine contains resveratrol, a compound that has been found to slow down the process of cellular aging and inhibit the growth of oral cancer cells.
In addition, drinking wine will boost the levels of the “good” cholesterol (HDL) and help prevent the “bad” cholesterol (LDL) from damaging your blood vessels. But don’t forget, moderation is the key!
10. Green Tea
As you already know, green tea is one of the healthiest drinks on this planet. It has powerful antioxidant and anti-inflammatory effects on the body such as diminishing the negative effects of aging, boosting brain function, preventing skin cancer and supporting weight loss. And it’s all about the catechins – antioxidants found in green tea that prevent cell damage.
Among other things, they have been shown to improve blood flow, lower the levels of cholesterol and even keep blood sugar stable in people with diabetes.
So buy a good quality brand of green tea and boost your healthy meals with this miraculous drink – not only that it brings many health benefits on its own but it will further increase the positive properties of all the superfoods mentioned above.
Great tips….we are what we eat!