Eating a wide variety of power foods is the best way to ensure sound health.
We asked five nutrition experts to give a list of their favorite “superfoods,” and the results well, varies—but they’ll also complement. This is because each food provides something different and of great value to your body.
One food might be a rich source of protein or fiber but wind up lacking in vitamins and minerals. Another superfood could be loaded with disease-fighting antioxidants, but be largely absent of protein.
Try eating the following foods selectively daily, and you’ll check just about all of the nutritional boxes.
An Apple a Day Keeps the Doctor Away
Apples are loaded with antioxidants quercetin and catechin, which protect our cells and help reduce the risk of cancer and heart disease.
Research might actually confirm that “an apple a day keeps the doctor away.”
Note: You can get more fiber and nutrients by eating the skin.
The apple and skin are higher in fiber than a lot of other fruits, which can help with weight loss by improving satiety. Apples taste fabulous, are filling, and provide energy in addition to the overwhelming antioxidant health benefits.
Yogurt Improves Gut Bacteria
Eating yogurt is indicated to boost our immune system and provide protection against diseases like cancer.
Yogurt is known for its probiotic or live beneficial bacteria. Yogurt is shown to reduce the growth of harmful bacteria in the digestive tract. It also helps maintain stable ph levels in the body.
Probiotics can help with vaginal yeast infections, inflammatory bowel disease, ulcers, and urinary tract infections.
Yogurt is also a great source of bone-building calcium and protein. Not all yogurts are created equal. Look for labeling “live and active cultures” to ensure it contains probiotics. It is also recommended to consume plain over sugared varieties.
Olive Oil for Heart Health
Olive oil has been linked to lowered insulin levels, blood sugar control. Research has shown a great benefit to those suffering from type 2 diabetes.
Olive oil is considered a healthy dietary fat was shown to reduce the risk of heart disease. The primary fat found in olive oil is monounsaturated fatty acids (MUFAs). MUFAs have been shown to lower total cholesterol and help stabilize blood clotting.
Olive oil is also bursting with antioxidants called phenols linked to prevention of cholesterol buildup in the artery walls. Look for “virgin,” “extra-virgin,” or “cold-pressed” olive oils for best nutritional values.
The advised dosage is a tablespoon daily to reap heart-healthy benefits.
Cinnamon Is a Healing Spice
Studies have connected cinnamon to improved blood sugar in people suffering from diabetes.
Cinnamon is also shown to have antibacterial, anti-parasitic, and anti-fungal properties.
In addition, it’s high in manganese, iron, calcium, and fiber all beneficial to the body.
The health benefits of this super spice continue to be revealed through ongoing studies but it has long been used in traditional medicine.
Oats for Fiber Intake
Oats are also a great source of quality plant protein helping with muscle growth and repair.
Oats are high in soluble fiber and linked to lowering blood pressure and overall cholesterol levels. Oats are a good carbohydrate, and they’re rich in beta-glucan. Beta-glucan is a powerful soluble fiber that helps to slow the digestion of sugar and keep blood sugar levels under control.
Each half-cup serving provides a whopping 10 grams, and many studies have shown eating oatmeal reduces the risk of heart disease.
Power up your day and your body with a bowl of oats—and breakfast aside, it’s an excellent pre- or post-workout meal.
Green Tea Increases Metabolism
Green tea contains a powerhouse of antioxidants. Its antioxidant values are shown to be higher than those measured in fruits and vegetables.
Green tea contains high doses of catechin, an antioxidant shown to help prevent cell damage in the body.
Catechin is indicated to reduce inflammation in the body, which is said to contribute to disease and illness. This powerful antioxidant is shown to reduce high blood pressure and decrease the risk of heart disease.
Green tea has also been proven to help block the formation of plaques linked to Alzheimer’s disease. Other health benefits include increased metabolism for weight loss.
Enjoying high tea just became sweeter—just remember to keep it green.
Broccoli Is the Antioxidant King
Broccoli, a cruciferous carbohydrate is one of the most powerful antioxidants in our dietary toolbox. Broccoli protects our body against cancer and ranks at the top of the superfood list.
Broccoli offers high nutritional value with low caloric cost. It is the most nutrient-dense of the vegetable superfoods.
Research has labeled broccoli the king of cancer prevention. Research has shown sulfur compounds in broccoli signal our genes to boost production of detoxifying enzymes. These enzymes potentially attack cancer-causing compounds.
In addition, broccoli also boosts the immune system, supports cardiovascular health, builds bones, and fights birth defects.