13 Healthiest Superfoods to Eat Every Day
13 Healthiest Superfoods to Eat Every Day
You’ve heard the term “superfood” floating around for years now. Scientific research has made certain foods trending for their seemingly miraculous health benefits. But do you know why they really are “super” and how to incorporate them into your diet?
Superfoods are nutrient-dense. We all know that eating a healthy diet is so crucial to your health. So, we put together a list of all the superfoods we're incorporating into our meals! Keep reading to learn about some superfoods you may know and some that may be new to you. Learn how to serve them up to eat or drink and be on your way to making your body "super"! By simply incorporating one from every category, you'll be on track to a happier, healthier you!
Seeds are an everyday superfood that delivers plenty of healthy fats and omega-3 fatty acids. You’ll also find that seeds have an abundance of soluble fiber, which is ideal for maintaining a healthy gut.
Seeds are some of the best foods to eat every day as they’re convenient to add to your existing meals. Add ground seeds to smoothies, top smoothie bowls with seeds for some crunch, make delicious energy bites, and even replace some flours with seed meal.
1. Chia Seeds
Chia seeds are deceptively small, but they pack plenty of protein, antioxidants, B vitamins, and omega-3 fatty acids in every spoonful. Like other seeds, chia has a lot of fiber—its carbohydrate content is almost exclusively fibrous.
New research suggests chia seeds can help people lose weight, too. Research has found that consuming more protein and fiber correlates with weight loss. And with such a low amount of carbs, you can’t go wrong with adding chia seeds to your snacks, meals, and smoothies.
Flaxseed is one of the things you should eat every day because it has plenty of B vitamins, protein, and fiber. You can add ground or whole flax to your smoothies, bowls, and baked goods. As an alternative, flax oil offers options for those wanting the health benefits of flax but in a less filling form.
For those looking to lower cholesterol, flaxseed can create a convenient and versatile egg-like substitute. Plus, cutting eggs out of your diet may help regulate cholesterol levels over time.
3. Hemp Seeds
Hemp seeds are a food you should eat every day because they’re full of vitamin E and healthy fats such as omega-3s. Hemp is also heart-healthy and anti-inflammatory, which is beneficial for your skin, joints, and other internal systems. You can eat hemp seeds on their own or ground up in smoothies, baked goods, or as a topping.
Super Fruits & Veggies
Fruits and veggies are clearly healthy foods to eat every day, but most of us don’t get enough each day. Many fruits and vegetables are superfoods, containing essential vitamins and providing many health benefits. By incorporating more veggies and fruit into your diet, along with other healthy eating habits, you can reduce your risk of heart disease, lower blood pressure, and lose weight. Healthy food doesn’t have to be boring either—nearly every piece of produce is a good source of vitamins. Here are the best foods to eat every day from the produce department.
It may not be a favorite of beginning eaters, but grownups know broccoli is a healthy and disease-fighting veggie. Broccoli contains high levels of vitamin C plus folate, a B-vitamin your body requires for cell division processes.
Eating foods like broccoli, whether in a stir fry, in salads, or steamed plain, can help reduce cancer risk, too. And as always, the fiber content is healthy for your gut and your system overall.
5. Dark Leafy Greens
Dark leafy greens are some of the healthiest foods to eat daily because they contain tons of vitamins. Greens like kale, spinach, Bok choy, chard, and chlorella offer vitamin K, vitamin C, and calcium. These leafy vegetables also have phytochemicals, which can help prevent breast cancer and other types of cancer.
6. Sweet Potatoes
Potatoes often have a reputation as being low in nutritional content, but sweet potatoes are the opposite. This colorful potato is one of the foods you should eat every day as part of a balanced diet as they offer many health benefits.
According to experts, nutrients in sweet potatoes include beta-carotene, carotenoids, and niacin. All of these components help reduce high blood pressure. That’s one reason to start enjoying fresh sweet potatoes daily (avoid canned, as they contain extra sugar).
While it’s no secret avocados are delicious, you may not know they’re one of the healthiest foods to eat every day. Avocados have high potassium content—more than a banana—per serving plus vitamin C, vitamin K, B vitamins, and lutein. The fruit is versatile too; you can blend avocados into many recipes, slice them for sandwiches or salads, or eat them by themselves as a rich snack.
Blueberries are an incredible source of antioxidants, but they are also low in calories while packing plenty of nutrients per serving. These blue beauties may even help lower blood pressure and protect against chronic diseases thanks to ample anthocyanins and flavonoids. You can easily integrate the berries (fresh or frozen) into smoothies or snack on a sweet handful.
You might not think of roots when you think of healthy foods to eat every day, but roots are low in calories with lots of antioxidants. You’ll also find many essential vitamins and minerals in these healthy everyday foods, such as phytochemicals which can protect against cell damage. Here are two super roots to add to your daily diet.
9. Beet Root
Beet root is high in beta-carotene and other carotenoids, which are antioxidants. For optimal health, you should consume carotenoids regularly, and beet root delivers plenty. Beet root powder is simple to add to smoothies and baked goods and offers a rich coloring along with myriad nutritional benefits. You’ll also get a healthy dose of vitamin C, magnesium, and iron from beetroot.
Maca is a traditional superfood which has been around for thousands of years. Today, it’s easy to find maca powder to add to smoothies and other healthy meals. Studies suggest maca has beneficial compounds, including nutrients which are anticarcinogenic. Animal studies propose reproductive health benefits, too, though more research is needed to confirm the link.
Plenty of us swear by coffee daily to keep up our energy and start our day off right. But tea is often a healthier alternative to coffee, offering antioxidants and nutritional benefits in every cup. Tea has a reputation for fighting free radicals, too, making the argument for tea vs. coffee a skewed one. Here are three teas packed with nutritional support.
11. Green Tea
Green tea has many beneficial effects, including high levels of polyphenols, which can help protect against degenerative diseases, lower blood pressure, and keep your heart healthy. Studies link green tea with the prevention of cancers ranging from lung to kidney to breast cancer plus a reduction in coronary heart disease. As a regular part of your diet, green tea may also help clear up your complexion!
A natural and nutrient-rich superfood, matcha tea is one of the healthiest beverages to drink daily. The benefits of matcha green tea range from a moderate caffeine content (which delivers energy without making you jittery) to catechins, highly potent antioxidants which are more abundant in matcha green tea than any other variety.
Matcha is ideal for lowering cholesterol, helping you lose weight more efficiently, boosting your endurance, and clearing up your skin. It also fortifies your immune system, helping you resist illness thanks to plenty of vitamin C, iron, calcium, and vitamin A.
13. Peppermint Tea
A caffeine-free alternative to other teas, peppermint tea has its own host of health benefits. Natural tea blends like our Teami Focus, Teami Profit, and Teami Boost use peppermint for its soothing and mental care properties.
And if you’re hoping to remove caffeine from your diet for whatever reason, peppermint tea is an excellent replacement for green teas. Plus, peppermint can help relieve bloating and even relax you at the end of a long day.
The Best Foods You Should Eat Every Day
With healthy seeds, roots, teas and many other healthy foods to eat every day, you can support your body’s natural balance.
Adding these 13 superfoods to your diet is an easy (and delicious) way to boost your immune health, reduce your risk of illness and disease, and delight your palate!
And with Teami products, you can seamlessly integrate many of these superfoods into your diet. We also share recipes and tips on health and wellness to help you live an even happier, healthier life. Just look around and see what Teami has to offer for your unique and healthy lifestyle.
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