Adding Superfoods To Your Diet
There is no denying that we live in a day and age whereby obesity is a real concern. In the United Kingdom, 52.7 per cent of women and 66.6 per cent of men were found to be obese or overweight. And, to put this into perspective, the UK dos not even feature in the top 25 most obese nations, according to the World Population Review. The UK sits 36th on the list, and the United States its in 12th spot. Other countries that are featured within the top 25 include New Zealand, the United Arab Emirates, Turkey, Samoa, and the Cook Islands.
So, what can we do to beat this obesity crisis? Well, a good place to start is by adding more beneficial foods to your diet. That is what we are going to focus on in this blog post. You may have heard the term ‘superfood’ before. This is used to describe a food that is rich in nutrients and is considered particularly beneficial for health and well-being. There are many superfoods for you to incorporate into your diet, and below we are going to take a look at five of the most beneficial superfoods, which are easy to purchase and add into your daily meals. You will be surprised by how much of a difference it can make to add these foods into your diet.
1. Spinach – There is only one place to begin, and this is with spinach. Spinach is bursting with tasty health benefits, and you can eat as much as you like of it, as it only has 23 calories per 100 grams. It contains a cross section of antioxidants and phytonutrients, such as the carotenoids zeaxanthin and lutein, as well as iron, folate, coenzyme Q10, beta-carotene, and vitamins E, C, and K. It is tough to find vegetables that have more vitamin K than spinach. It is a plant that has remarkable abilities to improve blood quality, increase vitality, and restore energy. Spinach can be incorporated into your diet in a number of ways. It works well with poached eggs for a healthy breakfast while it is also a key ingredient in soups and stir-fries. You can also use it as a filler in the likes of low-fat pies so that you have more vegetables and less meat. A lot of people also use spinach in healthy smoothies.
2. Wild Salmon – Wild salmon is another ingredient that is bursting with flavour and a whole host of excellent health benefits too. The great thing about salmon is that you can enjoy it at any time of the day. Similarly to spinach, it works well with poached eggs for a delicious breakfast. You can also enjoy it for lunch with a nice side salad, or for dinner with lots of healthy veggies. Salmon contains minerals such as zinc, potassium, and iodine, and it is also a great source of protein. Perhaps one of the most significant things about salmon is that it boasts omega-3 fats, which is beneficial for good eyesight, a major component for both nerve and brain tissues, while also being the ultimate anti-ageing nutrient. If that was not enough, wild salmon also contains an abundance of selenium and vitamin D for healthy bones, nails, skin, and hair. If you combine a superfood diet with hyaluronic acid, you have the perfect recipe for glowing skin. Hyaluronic acid is mainly found in the connective tissues and fluids of the body, and it is widely used in the beauty industry to improve skin structure, as well as treating both oily and dry skin.
3. Kale – Next we have kale, which seems to have become one of the most popular superfoods as of late. For a delicious, nutritious snack, you can crisp kale in the oven with a little bit of sea salt and extra virgin olive oil. This is great for keeping those cravings at bay. You can also use kale in a tasty, hearty soup, and it is a great ingredient in stir-fries too. But, what about the health benefits? Kale is filled with fibre and essential minerals and vitamins. One serving of cooked kale will give you more than half of the vitamin C you are recommended daily. This, and the great dose of vitamin A that kale provides, means that kale can slow down premature ageing and is fantastic for your skin. It also brightens the whites of the eyes and is beneficial for your complexion and body due to the nutrient, lutein, which is present in this excellent superfood. If that wasn’t enough, thanks to the high fibre content, kale is also great in aiding digestion.
4. Quinoa – Pronounced keen-wah, Quinoa is ideal if you are looking for something healthy to bulk out meals and make you feel fuller for longer. Similarly to salmon, it can easily be enjoyed at any time of the day. You can team it with soups and salads, or enjoy it as a side dish. For breakfast, simply add some almond milk and you have a tasty, fast, and filling nutritional breakfast. Contrary to popular belief, Quinoa is not strictly a grain, as it comes from a plant seed that is related to spinach. Quinoa has all of the amino acids that your body requires to repair itself and build muscle. This is because it is a complete protein food. Not only is it high in protein, but also it gives a healthy dose of fats and a few carbohydrates, and it also features folate, magnesium, zinc, copper, riboflavin, potassium, niacin, thiamine, vitamin BG, and lysine, which is an important amino acid.
5. Broccoli – Last but not least, we have broccoli. Broccoli is rich in both vitamin C and magnesium. Vitamin C is considered an extremely powerful immunity booster, and it helps to fight viruses and infections too. It also leads to interferon production, which is an antibody that blocks infections and viruses from getting deep into cells. It can improve bone health because there are 92 micrograms of vitamin K in one cup of chopped broccoli. There are so many different ways you can consume broccoli. It makes a delicious side dish, and it also goes well in soup, casseroles, salads, and stir-fries.
So there you have it – five of the best superfoods to incorporate into your diet today. Other superfoods to consider include eggs, sardines, garlic, onions, cauliflower, cranberries, apples, pumpkin, ginger, almonds, watermelon, strawberries, chia, green tea, and blueberries. By incorporating these foods into your diet and getting rid of the bad fast foods, you will make a considerable difference to your health. And, as mentioned, it is not just about losing weight. These foods provide considerable benefits when it comes to other elements of our health, from skincare to bone health.