23 Superfoods For A Healthy Life

November 11, 2016

‘Superfood’ is a broad term used to identify foods that have research-proven nutritional benefits.

Whether you’re currently suffering from chronic illnesses or want to protect yourself from future health issues, these foods can lower your blood pressure, manage diabetes, improve digestion, help you maintain a healthy weight, improve memory, strengthen your immune system and prevent (even stop the growth of) cancer, to name a few benefits, but you already know you’re supposed to eat your vegetables.

The question is, how?

To help you add these superfoods to your diet, I’ve included tips to incorporate them into your current stable of recipes as well as easy ways to prepare them. You’ll also find must-try recipes from around the web to inspire your culinary journey to a healthier life.

Since many known superfoods are fruits and vegetables, consider adding a daily smoothie, fresh juice or saute to your routine. Veggie superfood salads (and there are some amazing superfood salad dressing recipes in here) and fresh fruit salad can also help you get a daily dose of nutrients, and their benefits.

If you want your diet to support your health, this is what you need to eat and why:

Super Food 1 : Greek Yogurt


The calcium, magnesium, and potassium in Greek yogurt can lower your blood pressure and probiotics improve digestion. It can also help you maintain a healthy weight but there are no regulated guidelines on what can and can’t be called ‘Greek yogurt’ so keep an eye on the ingredients for added sugar.

Add This Superfood To Your Diet:

Use Greek yogurt as a base for dips and substitute these for mayonnaise on sandwiches. You can also add Greek yogurt to your smoothies, substitute it for sour cream, add it to homemade creamy salad dressings or enjoy it as a snack.

Must-Try Recipes:

Looking for something different? Ditch the yogurt cup and use that spoon to stir up some Cookie Dough Greek Yogurt from Family Fresh Meals or Greek Yogurt Cucumber Tzatziki Sauce from Cabot.


Super Food 2 :Quinoa

Quinoa is technically a seed, not a grain, and is a complete source of protein. If that weren’t enough, “About 25 percent of quinoa’s fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat, and about 8 percent comes in the form of alpha-linolenic acid (ALA), the omega-3 fatty acid most commonly found in plants,” according to Melinda Lund, M.S., R.D., a registered dietitian and medical nutrition therapist.

Add This Superfood To Your Diet:

Substitute rice and pasta for quinoa. You can also add it to vegetable sautes and soups or use it to create a crust for casseroles.

Must-Try Recipes:

Cooking With Quinoa: 38 Recipes from Cooking Light includes chicken nuggets, buffalo burgers and a quinoa salad that incorporates apricots and pistachios.


Super Food 3 : Blueberries

According to Medical News Today, blueberries lower blood pressure, manage diabetes, and prevent cancer. In a recent study, blueberry consumption was also linked to brain function. Those who ate blueberries, “demonstrated improved memory and improved access to words and concepts,” according to Robert Krikorian, the lead author of two studies conducted by a team from the University of Cincinnati Academic Health Center in Ohio. Magnetic resonance imaging (MRI) of the test subjects also showed increased brain activity in the group who consumed blueberries.

Add This Superfood To Your Diet:

Add blueberries to your cereal, yogurt and smoothies. Make fresh fruit salads a summer staple and pack to-go cups for lunches and snacks.

Must-Try Recipes:

Greatist has compiled 56 Ways to Eat More Blueberries and includes recipes for a Blueberry Peach Chia Parfait, Blueberry-Lime Salsa and a Red Leaf Salad with Blueberry-Pomegranate Vinaigrette.


Super Food  4 : Kale

Kale packs a nutritional punch. One cup of this leafy green contains 14% of your daily calcium, 659% of your daily vitamin A needs and over 900% of the daily recommended vitamin K. Vitamin A supports vision and skin health, bone growth, and the immune system while vitamin K regulates blood clotting and carries calcium through the body.

Add This Superfood To Your Diet:

Kale can be added to soup, sautes, scrambles, wraps, frittatas and salads. If you’re not a fan of kale, try making kale chips. You can also run these greens through a juicer or blend them into a smoothie.

Must-Try Recipes:

This gallery of 50 Ways to Eat Kale from Self includes Coconut Sriracha Kale Chips and Sweet Potato and Kale Pizza.


Super Food 5 :Chia

These are the same seeds that sparked the cha-cha-cha-cha-chia jingle, but they’re good for more than decorative terra cotta. They provide heart-healthy omega-3 fatty acids, protein, carbohydrates, calcium and antioxidants. According to Health magazine, “Just one tablespoon of chia seeds gives you 5 grams of fiber and 3 grams of protein, as well as magnesium, iron, calcium, potassium, and omega-3s, and has just 60 calories.”

Add This Superfood To Your Diet:

Chia seeds gel when added to liquid, which is what makes chia pudding possible. You can stir them into smoothies or yogurt for added texture. If you find you don’t like the feel of gelatinous chia seeds, sprinkle them onto your snack right before eating.

Must-Try Recipes:

Daily Burn’s 14 Creative Chia Seed Recipes include a Lemon Poppy Chia Seed Loaf and a Chocolate Pistachio Chia Shake.

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