8 Superfoods to Add to Your Diet!

8 Superfoods to Add to Your Diet!

Eating a wide variety of delicious whole foods, including vegetables and fruits, whole grains and legumes, lean protein, and healthy unsaturated fats is key to getting the maximum amount of antioxidant vitamins, minerals, fiber, omega-3s, and other disease-fighting nutrients into your diet. But a few whole foods are true standouts, packing in exceptional amounts of vitamins, minerals, and plant compounds called phytochemicals, which can help lower your risk for numerous health conditions, including cancer and heart disease.

Salmon

Salmon contains high amounts of omega-3 fatty acids, which can help regulate blood pressure, have positive effects on mood, memory, and other brain functions, and benefit your heart health. When consuming salmon, in particular, be sure to buy wild salmon. It may be a little more expensive, but in most cases it's healthier than the farmed salmon, which is often fattened on grains and thus has fewer omega-3s.

Walnuts

Like all nuts, walnuts are a good source of protein, fiber, and healthy fats. But unlike other nuts, walnuts are high in heart-healthy alpha-linolenic acid (ALA), an omega-3 fatty acid, which has antioxidant and anti-inflammatory properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other recommended sources of plant-based omega-3s include flaxseed and chia seed.

Broccoli

Broccoli is packed with folate, riboflavin, potassium, and beta-carotene. Like other cruciferous vegetables including cabbage, Brussels sprouts, kale, bok choy, and horseradish, broccoli is an antioxidant powerhouse that can help lower blood pressure and cholesterol, protect against macular degeneration, and stave off age-related memory loss. Broccoli and many other cruciferous vegetables contain a compound called sulforaphane that may increase the activity of cancer-fighting enzymes in the body.

Sweet Potatoes

Sweet potatoes shouldn't just be a Thanksgiving favorite. That's because they're an outstanding source of carotenoids (including beta-carotene), as well as vitamin C, calcium, and potassium. Sweet potatoes can help reduce LDL ("bad") cholesterol, lower high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections. Other good sources of beta-carotene include carrots and apricots.

Mushrooms

Mushrooms have long been an unsung hero in the realm of superfoods, but they are now becoming recognized as a major player because they're the only fruit or vegetable source of vitamin D. Mushrooms contain ergosterol, a plant sterol that converts to vitamin D when exposed to either real or artificial sunlight. Mushrooms also contain eight essential amino acids, plus niacin, thiamin, riboflavin, and dietary fiber, and they're a superb source of potassium.

Tomatoes

Tomatoes are a great way to make salads, salsas, and pasta sauces healthier. Studies show that eating tomato products, which are high in the carotenoid lycopene, may reduce prostate cancer risk, and the US Food and Drug Administration (FDA) now allows tomatoes and tomato-based products, like tomato sauce, to carry that health claim. Tomatoes also contain the antioxidants vitamin C, lutein, and zeaxanthin.

Blueberries

Blueberries may be small fruits, but they pack big benefits. The fruit contains a number of antioxidant compounds, including vitamin C, pigment-producing anthocyanins, and flavonoids. Studies suggest that blueberries can help protect against cancer thanks to the ellagic acid they contain, as well as high blood pressure, coronary artery disease, and cataracts. And they may play a role in warding off the short-term memory loss associated with aging.

Dark Chocolate

As if you need another reason to enjoy dark chocolate! Studies show that eating dark chocolate in moderation can help lower blood pressure and reduce levels of C-reactive protein (CRP) in the body, a powerful predictor of heart disease and type 2 diabetes. Dark chocolate is packed with antioxidant flavonoids, which can also help protect against certain forms of cancer and diabetes. Be sure to choose brands that contain at least 70 percent cacao and you should adhere to a limit of a 1-ounce serving.