15 Superfoods That Will Boost Your Mind and Make You Feel Great
Eating healthy is a goal many people have, but actually accomplishing it can be a challenge. We’re all busy with work, family, hobbies, and other obligations, which can make our eating habits take the back burner at times. There are countless diets that have made their debut, each one touting itself as the ultimate weight loss solution, cure for a disease, and other (usually empty) claims, which can add to the healthy eating confusion.
Instead of following a strict diet in an attempt to improve your health, consider the more sustainable route of making realistic goals and small changes day-to-day. Incorporating whole foods that pack a lot of nutritional benefits, otherwise called “superfoods,” is one way to make you feel better physically and mentally.
Eating nutrient-rich foods that not only taste great but also benefit your mind and body – who can say no to that?
1. Fish
Fish is an excellent source of protein while being low in saturated fat, which is associated with an increase in “bad” cholesterol levels. Fatty fish like albacore, tuna, sardines, salmon, mackerel, and herring are rich in heart-healthy omega-3 fats, which can help reduce inflammation and promote ideal cholesterol levels. Eating fish may also encourage healthy blood pressure levels in people with mild to high blood pressure.
Besides its positive impact on heart health, eating fish might help you live longer in general. A meta-analysis of 12 studies concluded that fish consumption is associated with decreased mortality.
2. Leafy Greens
Opt for dark green leafy vegetables over romaine and iceberg lettuce – the dark green pigment is associated with a more concentrated vitamin and mineral content. Leafy greens like spinach, kale, swiss chard, and mustard greens are good sources of vitamins A, C, E & K, as well as being a plant source of calcium.
Leafy green vegetables are also a good source of the B vitamin folate, which helps prevent birth defects early in pregnancy. Eating one serving of green leafy vegetables each day can also help slow the cognitive decline that occurs with aging.
3. Nuts
Nuts are an excellent source of plant-based protein, which helps boost satiety and can help fight cravings. Nuts are also naturally rich in fiber, the non-digestible part of plant foods. Fiber helps promote satiety and may also help lower levels of LDL or “bad” cholesterol.
Walnuts are especially high in omega-3 fats, which makes them a good option for those who don’t eat salmon and other fatty fish. To keep these healthy fats from going rancid, try storing your walnuts in the freezer.
4. Whole Grains
Whole grains are those that contain all parts of the grain versus those that have had part of the grain removed. Refined grains, such as those made from white flour, are stripped of their bran and germ, leaving a low-fiber and low-protein grain. On the other hand, foods like whole grain bread, pasta, brown rice, oats, and barley are rich in fiber, protein, and nutrients like B vitamins, iron, potassium, and magnesium.
Not only are whole grains very versatile (here’s looking at you, whole wheat bread), but consumption of whole grains is linked with reduced risk of obesity, risk of cardiovascular disease, improved gut health, and decreased risk of certain cancers such as colon cancer.
5. Yogurt
Rich in nutrients such as calcium and potassium, yogurt is a great protein source for those avoiding meat, such as vegetarians and vegans. The probiotics in yogurt may also help improve digestive and immune health. Many flavored yogurts are packed with added sugars, so be sure to choose plain, unsweetened yogurts to gain the most benefit.
Greek and Icelandic-style yogurts are richer in protein and lower in milk sugar, making them a superb choice. If you have lactose intolerance, fear not; yogurt is naturally lower in lactose, the naturally occurring sugar in milk products.
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6. Legumes
Legumes – like peas, beans, and lentils – are loaded with plant-based protein and are an excellent source of fiber. One cup of legumes provides an impressive eight grams of fiber, which is over a quarter of the recommended daily amount. The fiber content of Legumes makes them a great part of a heart-healthy diet. In fact, legumes can lower both total and LDL “bad” cholesterol.
Legumes are also one of the few plant-based foods rich in iron, a mineral that helps prevent anemia. To improve your body’s absorption of iron, combine iron-rich foods (such as legumes) with vitamin C-rich foods such as bell peppers, dark leafy green vegetables, and tomatoes.
7. Okra
This uniquely textured vegetable has properties that might help fight high blood sugar and diabetes, according to some animal studies. It’s also a good source of vitamins A and C, as well as antioxidants that help fight cell damage. Okra is also a good source of magnesium, a nutrient gaining more popularity for its potential to help reduce symptoms of mild anxiety.
8. Cereal
Some cereal grains like oats and other whole grain options are a fantastic source of fiber, as well as B vitamins which help turn the food you eat into usable energy. Not all cereals are created equally, and the majority of processed cereals contain added sugars. Stick with plain oats or unsweetened cold cereals like Grape Nuts to gain the whole grain benefits without all the unnecessary sugar.
Want to get creative? You can use cereal grains just as you would a more traditional breakfast grain like oats! Other cereal grains like rice, millet, and barley can also make for good breakfast options.
9. Bananas
One of the most budget-friendly fruits available, bananas can help promote healthy blood pressure levels and reduce muscle cramping due to their impressive potassium content. Enjoy bananas as a pre or post-workout snack to stay comfortable and energized.
If you’re too impatient to wait for your bananas to ripen, there’s good news! Green bananas contain a high amount of resistant starch, which may reduce the risk of obesity, diabetes, and colon cancer.
10. Berries
When you hear the term “superfood,” you most likely will think of berries, which have definitely earned their spot in the superfood lineup. Berries not only pack a punch fiber-wise, but they contain phytochemicals (nutrients that give fruits and veggies their rich color) which have many health benefits, including improved oral health. Raspberries take the gold when it comes to fiber content, with one cup providing over a third of the daily recommended amount.
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11. Green tea
Things that are green generally tend to be healthy, and green tea is no exception. Green tea contains catechins, a type of plant-based chemical that has anti-cancer, cardioprotective, and anti-inflammatory properties. Green tea is naturally low in caffeine, making it a good choice for those sensitive to caffeine or who want to enjoy tea later in the day without disrupting their sleep.
12. Seaweed
Another green thing for the win; though to be completely accurate, seaweed can also come in other colors such as red, brown, and black. Seaweed is loaded with fiber and is also rich in iron, which helps red blood cells carry oxygen throughout your body, helping you feel energized.
Wondering how to incorporate seaweed into your diet? Consider using a sheet of dried seaweed (nori) in place of bread or tortillas, or add it to soups and smoothies.
13. Ginger
Not only can ginger help ease an uneasy stomach, but it might even protect your brain against Alzheimer’s disease, a type of dementia, according to some animal studies. Ginger has anti-inflammatory properties which means it can fight inflammatory conditions such as gastritis and hepatitis, as well as reduce muscle pain associated with physical activity.
14. Avocado
Avocado toast anyone? A creamy, fiber-packed alternative to cheese on sandwiches, salads, and more, avocados provide heart-healthy fats, which can help make you feel more satiated after eating than low-fat meals.
Avocados are also a great source of vitamin C, which has shown some promise in improving blood sugar levels and cholesterol levels in people with type 2 diabetes. They are also rich in potassium, a mineral important for heart health as well as muscle function.
15. Figs
Figs are low in calories but rich in nutrients. Figs are rich in antioxidants which can help protect against cancer. Be sure to eat the skin of the fig, which contains a higher concentration of these antioxidants compared to the pulp of the fruit.
According to some animal studies, figs might even help protect your liver, an important organ that helps regulate levels of chemicals in the body as well as breaking down harmful substances.
Superfood FAQs
The word “superfood” is a term for foods and beverages that contain a high concentration of health-promoting vitamins, minerals, and other compounds found to be beneficial to your health. While there is no official standard for what constitutes a “superfood,” most whole foods that are nutrient-dense can be considered superfoods.
Superfoods have impressive nutrition statistics which can help reduce the risk of certain diseases and improve energy levels. While superfoods aren’t a cure-all for any specific health condition, eating a variety of nutrient-rich foods on a consistent basis (along with other healthy lifestyle habits) may help reduce your risk of certain diseases.
Include a variety of superfoods in your daily diet to obtain their unique benefits – the more, the better! You’re more likely to gain the benefits of superfoods when you eat them consistently as part of a sustainable lifestyle versus sporadically or part of a restrictive diet.