Healthy Foods You Need To Add To Your Diet

Staying healthy is a challenge, and often for many of us it’s hard to stay motivated when our lives become stressful and strained. 2021 is a great chance to start off fresh and this means making some permanent changes to your diet. 

Today we want to take a look at some of the superfoods you should be adding to your diet every day. A superfood is one that is packed with nutrients the body needs – and implementing these into your diet can make a massive impact on your health and well-being. 

Chia seeds 

If you have never had chia seeds, now is the time to buy a small chia seed shaker to add to your pantry. Chia seeds are full of protein and have a larger amount of protein than a beef steak per gram. Adding a tablespoon of chia seeds to your breakfast in the morning, sprinkled over salads, in smoothies; will give you a boost of energy and fire power for the day ahead. 

Grapefruit 

Grapefruit is a large citrus fruit that is closely related to both oranges and lemons. This food is one that is full of vitamin C for healthy skin and other compounds that make it a perfect breakfast food for the day ahead. Grapefruit has the ability to boost our metabolism and can actually help us lose weight – and eating this first thing in the morning just before your breakfast is a brilliant way to boost your metabolism and set the body up for the day. 

Berries

Berries have many health benefits such as helping maintain bright skin, aid in digestion, and even help whiten your teeth before you go to a dentist near me. Berries come in many forms and these are the most popular choices: 

• Blueberries 
• Açai berries 
• Cranberries 
• Goji berries 
• Raspberries
• Cherries 

One of the biggest health benefits of berries is the reduction of the risk of heart disease. This is due to the high levels of flavonoids found inside them. Berries also contain a high volume of antioxidants and these have an important role in the body fighting free radicals and stopping the signs of aging. Blueberries are high fibre and this can be incredibly good for digestion. 

Soybeans 

Soybeans, otherwise known as edamame, are small beans inside a pod that can be a great addition to poke bowls and stir fries. Soybeans are full of a compound known as isoflavones and this is a type of photochemical found in plants. This phytochemical helps to lower cholesterol in the body and reduce the risk of heart disease. Soybeans can also be helpful for older people as they are found to have neuroprotective qualities. This means they can fight against memory loss in old age. Isoflavones can also help reduce bone loss and make bones stronger – keeping the body healthy and strong during times of stress such as menopause. 

Tea

There is nothing better than a nice cuppa at the end of a stressful day. Tea is a drink that is enjoyed all over the world in many different forms such as black, green, and white. Tea is rich in colour and this is an indication of the high volume of antioxidants it contains. Tea is great for the body in several different ways such as helping to promote hydration of the cells, boosting metabolism, and reducing stress. Green tea in particular is known as a superfood because it is high in many minerals that give it anti-cancer properties as well as anti-inflammatory properties. Tea offers caffeine that can boost our metabolism as well as help to increase cognitive function and give us energy in the mornings. Tea can even be helpful in reducing inflammation around the joints during aging to reduce arthritis symptoms. 

Spirulina 

Spirulina is often found in powder form and can be added to juices and smoothies to give a strong blue colour. This is an algae living in the sea that can provide many benefits to the body. One of these is great for those who suffer from allergies as taking this every day can reduce the symptoms of allergic rhinitis and help to quell those annoying feelings in the sinuses. 

Garlic 

Many of us love garlic, and when a recipe calls for 2 cloves of garlic many of us add many more due to the taste. The good news is that garlic is very healthy for us, and has very few calories. Garlic is able to reduce the risk of lung cancer, improve our metabolism, and has antibiotic properties which is why a lot of people eat it when they are feeling under the weather. 

Leafy greens

We hear a lot of people talk about eating leafy greens – but what defines a leafy green compared to other green vegetables? Leafy greens include vegetables such as: 

• Kale 
• Chard
• Beet greens
• Collard greens
• Lettuce
• Spinach

Leafy greens are a food that should be added to pretty much every dinner plate each day as a side dish – and these foods are a powerhouse of vitamins and minerals that benefit the body. Leafy greens contain the vitamins A, B, C, E, and K. They also are full to the brim with calcium for strong bones; magnesium for many of our body’s chemical reactions; and iron for our blood. 

Getting enough leafy greens in your diet every single day is crucial for your health and you should try to fill half a plate with them at least. Kale as well as other leafy greens are helpful in the digestion of foods and they also are high in water which promotes stool regularity. They are essential for a happy digestive system and a happy body. 

Dark chocolate

Chocolate is a superfood? Yes it is. It is important to remember that when we refer to chocolate as a superfood we are only talking about high percent dark chocolate. Dark chocolate is rich in flavonoids and these act as antioxidants in the body. Flavonoids are also able to reduce the risk of heart disease as well as certain types of cancer. This sweet treat is something that you should add to your diet in controlled amounts to boost your immune system and promote a healthy body. You can also use cacao powder supplements which offer the same benefits in powder form and can be added to smoothies and pancakes. 

Grapes 

For some reason grapes are not often talked about in healthy eating lists however these small nuggets of flavour are able to provide the body with a whole host of health benefits. Red grapes in particular are very good for the body and contain a compound called quercetin that is a type of flavonoid. It also contains resveratrol  which is known to help the heart stay healthy and strong. As well as helping the heart stay strong, resveratrol is also useful for the brain and can protect against nerve issues like neuropathy as well as retinopathy. By eating red grapes or drinking red wine after a meal, you will bring some great benefits to the body and help keep you ticking over and functioning strong. So yes, ref wine is healthy in small quantities. 

Turmeric 

Most of us think of turmeric as a yellow powder that is added to rice to make it look more exciting on our plates – but this slide root is much more powerful than you think. Turmeric has several health benefits and the biggest one is its anti-inflammatory properties. Turmeric is able to reduce the symptoms of arthritis in humans and other animals and also helps to reduce swelling in other parts of the body to reduce bloating and speed up healing. Sprinkling a small amount of turmeric onto grilled chicken or adding to a salad dressing is a helpful way to use this food. 

Eat some of these healthy foods this year to help you stay healthy and strong. Once you start eating these superfoods you’ll soon notice a difference in your health and you’ll be happier too.