10 Superfoods You Must Include in Your Diet
Superfoods fight germs and diseases to protect your body. If you add these superfoods to your daily diet, you can stay healthy all year round. Here are 10 superfoods, you must incorporate these foods into your daily cooking and make delicious, yet nutritious meals every day.
1. Eggs
Eggs are rich in proteins, minerals and vitamins.
How to have it: Eggs are best eaten during breakfast – boil them, poach them, fry them or scramble them.
2. Garlic
Garlic can lower your cholesterol levels and blood pressure levels. In addition, it helps to increase the count of white blood cells (WBC) in your body which help fight germs.
How to have it: Use it in roasts, stir-fries, and over bread.
3. Broccoli
Broccoli is rich in magnesium and Vitamin C. It stands out for its high level of folate, which is considered to reduce the risk of heart disease, cancer, and stroke.
How to have it: Add it while making pasta, soup, salad, casserole, stir-fries or have it simply as sides.
4. Almonds
Almond has 23 mg of calcium in just one serving. Almonds are full of Vitamin E and are a great source of protein. Those who are vegan must include almonds in their diet for a protein-rich meal.
How to have it: Eat as a snack, use them as a topping for desserts or even savory dishes.
5. Wild salmon
Wild salmon is rich in Omega 3 fats, iodine, potassium, zinc and Vitamin D, which are beneficial for your skin, hair, nails, and bones.
How to have it: Add salmon to soups and sandwiches, grill it, poach it, or pan fry it.
6. Quinoa
Quinoa is not exactly a grain but derived from the seed of a plant similar to spinach. Quinoa contains essential amino acid – lysine, as well as vitamin B6, thiamine, niacin, potassium, riboflavin, copper, zinc, magnesium, folate, and some healthy fats.
How to have it: Have it for breakfast as porridge, or use it as a side dish, or add it in soups and salads.
7. Blueberries
Blueberries are full of nutrients like phytonutrients, Vitamin C, and fiber. Blueberries are known to fight chronic diseases and they are anti-cancerous as well.
How to have it: Have them for breakfast with your cereals, add as a side to your French toast or put them in your baked goodies, just improvise!
8. Flaxseed
Flaxseeds can be consumed as seed, as oil or in a meal. It is rich in copper, phosphorus, vitamin B6, magnesium, folate, fibers and finally Omega 3 fatty acids. It can lower cholesterol level, fight depression and help in the functioning of the brain.
How to have it: You can add flaxseed to your cereals or smoothie, or to your salads, soups or casseroles.
9.Kale
Kale provides more than half of the daily amount of Vitamin C and it is filled with vitamins and minerals.
How to have it: Stir-fries or soups with kale are great. Make it crispy in the oven for a healthy snack.
10. Dark chocolate
Dark chocolate is rich in flavonoids and known to reduce blood pressure.
How to have it: Have it just as it is or with a dessert.
