healtheo360 Wellness Blog

10 Everyday Superfoods For Better Health [Infographic]

Posted on Jul 11, 2013 9:51:47 AM by healtheo360

Eating well is important for both your health and your waistline, but it can often be difficult to make the time to prepare healthy meals – or to even know exactly what to eat!  To help with this, we’ve come up with a list of the top 10 everyday superfoods that will help nourish your whole body.  Simply eating the foods from this list help with creating a happier and healthier you!

The foods that we think are super are: avocados, blueberries, broccoli, green tea, oats, fatty fish, soy, spinach, walnuts, and yogurt.  Continue reading to find out all the great things these 10 foods can do for you.

10 Everyday Superfoods We Love!

10 everyday super foods

Avocados

Avocados are high in vitamins A, B, C, E, and K, fiber, potassium and folic acid, which can help maintain a healthy heart, control blood pressure, and prevent birth defects. They a great source of healthy polyunsaturated and monounsaturated fat that reduce your risk of heart disease and help in weight-loss. Eating avocados also helps promote brain health and lower blood pressure.

Blueberries

Blueberries are packed with antioxidants, which can help prevent aging and reduce the risk of certain cancers. They are used for preventing cataracts and glaucoma, as well as treatment of ulcers, urinary tract infections (UTIs), multiple sclerosis (MS), and chronic fatigue syndrome (CFS). Blueberries are also used for improving circulation and as a laxative.

Broccoli

Broccoli is full of antioxidants, vitamins A and C, folic acid, calcium and fiber. It has cholesterol-lowering properties and can promote strong bones (especially for those who do not consume dairy). It can also help to reduce the risk of cataracts, heart disease and several cancers.

Green Tea

Green tea has an abundance of health benefits. Regular consumption of green tea can increase your metabolism, help lower cholesterol, and prevent diabetes and stroke. Due to the increased antioxidant and anti-inflammatory activities of green tea, studies have also found an association between consuming green tea and a reduced risk for skin, breast, lung, colon and bladder cancer.

Oats

Oats can help control blood pressure and lower cholesterol.  The soluble fiber in oats can reduce your low-density lipoprotein (LDL), the "bad," cholesterol by reducing the absorption of cholesterol into your bloodstream. Five to ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. Additionally, oats are highly beneficial to those on a gluten-free diet as they can help boost one’s nutrition profile.  Consumption of oats helps to increase the intake of vitamin B1, magnesium, zinc, and antioxidants.

Fatty Fish

Eating fatty fish is a great idea for both those who are heart healthy and those who have already suffered a heart attack. The high levels of omega-3 fatty acids can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks omega-3 fatty acids decreases the threat of sudden death by reducing risk of arrhythmia.

Soy

Soy has been found to be an excellent source of protein, polyunsaturated fats and omega-3 fatty acid. Eating soy will reduce the risk of cardiovascular disease, osteoporosis, as well as breast cancer and prostate cancer. It also helps to reduce the symptoms of menopause and arthritis.

Spinach

Spinach is high in vitamins A, C, E, K and antioxidants. The anti-inflammatory properties of spinach can help fight off osteoporosis while also reducing heart disease, lowering blood pressure, prevents cataracts and age-related macular degeneration as well as arthritis. Spinach also has high levels of flavonoids, which help slow cell division in certain types of cancers.

Nuts

Nuts are a dense powerhouse of health benefits. Walnuts, almonds and other nuts are rich in omega-3 fatty acids and unsaturated fats, which can reduce bad cholesterol levels and reduce the risk of heart attack. The high levels of vitamin E and L-arginine can help to keep blood vessels healthy, reduce the risk of depression, Alzheimer’s disease, breast cancer and type 2 diabetes.

Yogurt

Yogurt is rich in many beneficial vitamins and nutrients, such as calcium, B vitamins, potassium and magnesium. Additionally, the live cultures of probiotics in yogurt are good bacteria that help your body’s natural bacteria fight off illness and protect the immune system. Yogurt also aids the digestive system, of which the pancreas is an important part.

 

Best Superfoods For Your Body

Brain: Soy, Walnuts, Avocado

Eyes: Blueberries, Salmon

Skin: Blueberries, Green Tea

Heart: Spinach, Green Tea, Salmon, Soy, Avocado

Lung (respiration): Salmon, Broccoli

Liver (lower cholesterol): Broccoli, Oats, Walnuts

Pancreas (digestion & endocrine): Green Tea, Yogurt

Intestines (digestion): Blueberries, Broccoli, Yogurt

Abdomen (weight-loss):  Blueberries, Soy, Oats

Joints: Spinach, Soy

Join online support groups to share your recipes and receive tips on healthy eating. 

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