Are You Starting A Superfood Diet? Include These 7 Super Healthy Foods And 7 Superfoods!
Using fresh, unprocessed food is an integral part of eating healthy and staying healthy. When we are committed to maintaining a healthy lifestyle, we often incorporate new foods into our diets.
To help with your commitment to eating healthy, here are 7 super healthy, nutritional food staples that are sure to shake up your diet in the best way!
1. Homemade Bone Broth: Bone broth has been a staple of the human diet for thousands of years, but it has regained interest due to its powerful health benefits. Bone broth is known to heal and nourish the gut. The broth helps boost a weakened immune system and provides minerals to the body from the breakdown of gelatin and collagen in the bones. It also helps maintain the skin’s elasticity. Inflammation is reduced by the collagen and gelatin.
2. Sprouted Seeds: If you are looking for an inexpensive way to optimize your daily nutritional intake, incorporate sprouted seeds into your salads and with your vegetables. Sprouts contain enzymes in higher concentrations than any found in fruits and vegetables.
3. Fermented Vegetables: In many cultures across the world, fermented foods are considered highly nutritious. Beneficial microorganisms are produced during fermentation that are essential to maintaining the balance of intestinal microbes, which in turn boost immune function. Fermented foods are detox agents that rid the body of toxins. Commonly used fermented vegetables include kimchi and sauerkraut.
4. Avocados: A rich source of healthy fats and fiber, avocados contain nearly 20 essential, health-boosting nutrients, including potassium, vitamin E and folic acid. Avocados are mostly eaten raw, but they can be used as substitutes for butter and oils in recipes.
5. Kale: Kale is one of the most popular dark green, leafy vegetables. It is high in antioxidants and a rich source of vitamin A. Did you know that a one cup serving of kale has almost as much vitamin C as an orange and as much calcium as a cup of milk? It is rich vitamin B, calcium, lutein, indole-3-carbinol, iron and chlorophyll.
6. Organic Coconut Oil: Coconut oil is rich in lauric acid that can destroy viruses that cause influenza and measles. It is easy on the digestive system and avoids causing a spike in the insulin in your bloodstream. It is ideal for cooking and baking as it is stable enough to resist mild heat-induced damage. Apart from cooking, coconut oil is used in beauty treatments and for healthy hair.
7. Fresh Herbs: You probably add herbs while cooking to impart flavor to your food, but did you know that they are also chock full of nutrients? Parsley is rich in many vitamins, including C, B 12, K and A. It helps keep your immune system strong and tone your body. It also supports kidney function. Mint is another popular herb of which spearmint and peppermint are commonly used. Mint is an antioxidant and contains key minerals and vitamins essential for good health, including iron, potassium, vitamin A and fiber. These are only two of the many herbs that are commonly used.
Seven Superfoods You Probably Haven’t Heard Of
If you are already on a diet that is rich in superfoods, it is likely that you have heard of most of these 7 superfoods. However, if you haven’t heard of these uncommon superfoods, here is a brief overview.
1. Limequat: You have often seen those tiny oranges known as kumquats, which find their way into salads, juices and desserts. You probably guessed that limequats are a hybrid cross between lime and kumquat. Limequats are a rich source of fiber and vitamin C. The limequat rind is edible and imparts a citrusy flavor to dishes.
2. Pomelo: Another citrus fruit, pomelos are larger than oranges and look like grapefruits. Pomelos are sweeter than grapefruits. They can be used like other citrus fruits in salads, fresh juices, relishes and marinades.
3. Hubbard Squash: A winter vegetable, hubbard squash is packed with vitamins A, C, E and K. Other nutrients in hubbard squash are folic acid, iron, potassium, manganese, magnesium, phosphorus and zeaxanthin.
4. Celeriac Root: Celeriac root is celery root. It can be eaten raw or cooked. In salads, raw celeriac provides a crunch and, if cooked and mashed, can be a substitute for mashed potatoes. It is rich in potassium, magnesium, vitamins B6, C and K.
5. Teff: Native to North Africa, teff is a tiny cereal grass grain and is used extensively in Ethiopian cooking. Teff is rich in calcium, manganese, iron, fiber, protein, zinc, vitamin B and all essential amino acids. Teff is used in stews, pilafs and baked goods.
6. Fenugreek: Fenugreek seeds and leaves are valued for their medicinal properties, including treatment of digestive problems. Fenugreek seeds are a component of the many spices that constitute curry powder. Fenugreek leaves, raw or dried, are used extensively in Indian curries. Fenugreek seeds are rich in iron, potassium, calcium, fiber and choline. Sprouted fenugreek seeds have additional benefits of sprouted seeds.
7. Purslane: The herb is lemon flavored and used mainly in Greek and Mexican cooking. It is rich in plant-based omega-3 fats, vitamins C, E and pectin. The young shoots are crunchy and add a variation to salads and sandwiches.
Healthcare Professional and Certified Health Coach
at Shantha Kalia
Shantha Kalia is a healthcare professional in New York City.After completing her Masters in Public Health, she has worked in different capacities in health care for over 15 years.
Shantha is a medical writer and contributes articles to several websites on various medical and health-related topics. She is a certified health coach and graduate of the Institute for Integrative Nutrition. Her interests include cooking, health and wellness and nutrition.
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