Health

3 Great Superfoods to Include in Your Diet

Superfood is a nutrient-rich food considered to be especially beneficial for health and well-being. Super foods do more than just help you meet your vitamin and mineral needs or aid in shedding a few added pounds these foods can help you attain better health, prevent chronic disease, and progress the way you feel on a daily basis.

When pooled with consistent exercise and a balanced diet, adding a few of these 3 super foods into your diet can benefit various aspects of your health.

1. Avocado

Avocados are a nutrient-dense fruit that contain approximately 20 vitamins and minerals. Given its nutritious make-up, there are many avocado benefits. These include:

  • Heart Health – Mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits that provide heart-healthy “good” fats. Avocados contribute good fats to one’s diet, providing 5 g of mono and 1 g polyunsaturated fat per 50 g serving.
  • Digestive Health – Avocado’s beneficial fiber helps encourage healthy digestion. Fiber doesn’t break down into energy as it passes through your digestive tract, but instead absorbs water to soften and loosen your stool. This helps combat constipation.
  • Healthy skin – One of the main avocado skin benefits comes from their high oleic acid content. This monounsaturated fatty acid maintains moisture in the epidermal layer of your skin, helping to make it soft and hydrated. An omega-9 fat, oleic acid is also involved in regenerating damaged skin cells and reducing facial redness and irritation. People who suffer from skin irritation and dryness regularly should try eating more avocado for better skin health.
  • Hair – Vitamin deficiency can cause hair loss or hair to grow slowly. Avocados are high in vitamins B and E, which work at the cellular level to protect and strengthen hair. Vitamin B is essential for hair growth. Vitamin E helps repair damage on the scalp, which may slow or prevent hair growing. Healthy hair grows half an inch every month. Using avocado in a conditioner or as a hair mask are the best ways to promote regular hair growth.
  • Eyes – Avocado is also rich in vitamin E and lutein that makes this fruit a good choice for healthy eyes. Vitamin C and E are antioxidant found in the retina and vitamin E can help to prevent free radicals. As a result, they will work together with lutein to promote your healthy eyes.

 

2. Almonds



Almonds are packed with vitamins, minerals, protein, and fiber, and are associated with a number of health benefits. Just a handful of almonds approximately 1 ounce contain one-eighth of our daily protein needs. Some benefits of consuming almonds are:

  • Almonds help manage weight – Because almonds are lower in carbohydrates and high in protein and fiber, they can help people feel fuller for longer; this has the potential to reduce the number of calories taken in overall. There have been numerous studies on almonds and a variety of nuts that demonstrate their ability to keep people feeling full.
  • Support Healthy Brain Function – Almonds are often considered one of the best brain foods. Almonds nutrition is somewhat unique in that almonds contain riboflavin and L-carnitine, two key nutrients capable of positively
    affecting neurological activity and preventing cognitive decline.
  • Maintain Skin Health – According to Doctor Axe – Food is Medicine, Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging. Research finds that almonds nutrition contains high concentrations of catechin, epicatechin and flavonol antioxidants, including quercetin, kaempferol and isorhamnetin — compounds that fight skin cancer and damage by reversing oxidative stress from a poor diet, pollution and UV light exposure. Almonds’ healthy fats, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.
  • Improve Bone Health – Almonds are a fantastic source of many vitamins and minerals, and phosphorus is definitely counted among them! Phosphorus can have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis.
  • Boost Energy Production – The presence of manganese, copper, and riboflavin in almonds helps in energy production and metabolic rate. If you are on the go, a handful of these dry fruits can get you through the day without filling you up with calories or fat.

 

3. Broccoli

Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable. Broccoli is rich in fiber, calcium, potassium, folate, and phytonutrients. Some benefits of broccoli are:

  • Rich in Antioxidants – Vitamins, minerals, and phytonutrients all contribute to the antioxidant benefits provided by our food. Broccoli is a premiere example of a vegetable providing all three types of antioxidants. In the vitamin category, among all 100 of our WHFoods, broccoli represents our 3rd best source of vitamin C,10th best source of vitamin E, and 16th best source of vitamin A (in the form of carotenoids). It also serves as our top source of chromium, a very good source of manganese, and a good source of selenium and zinc.
  • Good source of folate – Folate is a B-vitamin that is naturally present in many foods. A form of folate, called folic acid, is used in dietary supplements and fortified foods. Our bodies need folate to make DNA and other genetic material. Folate is also needed for the body’s cells to divide.
  • Good source of potassium – Potassium is a mineral and electrolyte that is essential for the function of nerves and heart contraction.

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