Including superfoods in a well-rounded diet gives you a nutritional advantage, potentially enhancing your overall health and well-being. Superfoods such as berries, salmon, and dark chocolate can boost brain health and protect the heart.
What is a superfood?
Superfoods are grains, fruits, vegetables, and other nutrient-dense foods with important minerals and vitamins. Every superfood offers its benefits, but most are associated with immune health, heart health, reduced inflammation, cancer prevention, and improved mental health.
Here are the nine superfoods you should consider adding to your everyday diet as soon as possible:
1.
Berries can help with depression - consuming berries offers a wide range of benefits for physical and mental health, such as improving heart health and relieving anxiety.
Some of the most popular berries include raspberries, blueberries, strawberries, blackberries, and huckleberries.
2.
Nuts are beneficial to your heart - regularly consuming nuts can reduce inflammation, improve artery health, decrease the risk of high blood pressure, decrease unhealthy cholesterol levels, and lower the risk of blood clots.
Nuts contain protein, B vitamins, vitamin E, and minerals, including iron, potassium, selenium, magnesium, zinc, and copper.
3.
Cruciferous vegetables such as broccoli, cabbage, and cauliflower are known for being nutrient-dense and containing anti-cancer properties. They are also high in fiber and vitamin C.
4.
Olive oil is anti-inflammatory - extra-virgin olive oil can reduce inflammation and lower the risk of heart disease. A half-tablespoon of olive oil daily lowers premature death rates from heart disease, Alzheimer's disease, respiratory disease, and other causes.
5.
Consuming salmon is good for your brain - frequently consuming fatty, oily fish like salmon can boost mental health, improve sleep, and lower the risk of heart disease. Salmon is an excellent source of protein, selenium, phosphorus, B vitamins, and omega-3 fatty acids.
6.
Dark, leafy greens like spinach and kale may improve bone health - they are packed with vitamins and minerals such as calcium, fiber, iron, magnesium, and B vitamins.
7.
Dark chocolate may improve brain function - Dark chocolate is rich in nutrients, including iron, magnesium, zinc, copper, and phosphorus. In your body, these minerals are used to support factors such as immunity (zinc), can help keep your bones and teeth healthy (phosphorus), and contribute to better sleep quality (magnesium).
8.
Legumes keep your blood pressure in check. Beans, lentils, and peas are all part of the legume family. Legumes are an excellent source of fiber, protein, and iron.
9.
Avocados can help reduce inflammation. They are a nutrient-dense fruit that may help reduce inflammation and lower the risk of chronic diseases.
Fruit fiber, found in avocado, may lower the risk of several chronic diseases such as stroke, diabetes, obesity, hypertension, and some gastrointestinal diseases.
Credit Margaret Darby, 9 superfoods with physical and mental health benefits to incorporate in your 2024 diet
https://www.deseret.com/2024/1/2/24022450/superfoods-physical-mental-health-benefits
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