12 Superfoods You Should Have in Your Kitchen
There is an enormous variety of foods out there. However, the foods mentioned below are what you should consciously include in your kitchen. They are superfoods, which are foods that are so nutrient-rich that they have great nutritional and overall well-being benefits.
Greek Yoghurt
This is a thicker, creamier version of regular yoghurt and it is full of protein and probiotics. Probiotics are microorganisms that provide health benefits when consumed. Greek yoghurt is very satisfying by filling the belly. It improves digestion as well as the immune system. It can be a great healthy substitute for cream cheese and mayonnaise.
Chia
Chia seeds are highly nutritious. They contain good amounts of magnesium, iron, calcium and potassium. One ounce of chia seeds contain 15 times more magnesium, three times more iron than spinach, six times more calcium than milk, and two times more potassium than bananas. They also have the most essential fatty acids as well as high amounts of antioxidants.
Quinoa
These are tiny, grain-like seeds with a flavor that’s sure to make you want to eat some almonds, as it contains a mild nutty flavor. Quinoa is one of the only seeds that provides all nine essential amino acids our bodies can’t produce on their own. With a high protein content, this is sure to be an excellent dinner substitute to red meat.
Almonds
If you have an inkling to eat some almonds after you eat quinoa, by all means go for it. Almonds are a superfood that are the most nutritionally dense nuts. They offer the highest concentration of nutrients per calorie per ounce. A one ounce serving of almonds provides 191 calories, with 3.4 grams of fiber, and a good amount of potassium, calcium, vitamin E, magnesium, and iron.
Pistachios
Another form of nuts, these have high amounts of protein and fiber. For those who have cholesterol issues, you should much on at least a small serving of an ounce of pistachios. They are naturally cholesterol-free. In addition, they contain as much potassium as one banana.
Oatmeal
Oatmeal is high in fiber, antioxidants, and a bunch of other nutrients. Enjoy it in the mornings for a balanced meal so that it can lower your cholesterol levels, aid in digestion and improve your metabolism.
Green Tea
Green tea has been around for a looong time. It’s been used as a natural remedy from cancer to heart disease. Green tea contains high amounts of antioxidants, which help fight free radicals from damaging your body and help prevent aging.
Broccoli
This dark, leafy green vegetable is packed with vitamins, minerals, compounds that help fight diseases, fiber which is essential for any diet, and calcium and magnesium to fortify your bones. Broccoli also contains high levels of vitamin C and folate, both of which can reduce the risk of heart disease, certain cancer and stroke.
Spinach
Spinach is great for vision and bone health. It provides many great antioxidants, anti-inflammatories, and vitamins. One cup of spinach provides up to 12 percent of the recommended daily value of calcium and vitamin K to help prevent bone loss. In addition, the flavonoids present in spinach help reduce the risk of certain types of cancer.
Beans
Beans are high in protein and low in cholesterol. They come in varieties of shapes, colors and sizes and provide health benefits to any dish. They also contain good amounts of fiber, folate, and magnesium. They are great for your heart, controlling sugar, controlling obesity and scientific research has shown it may even help prevent some cancers!
Watermelon
Watermelon is low in sugar but has an extremely high water content for those great summer days. Equally high are vitamins A and C, which help lower blood pressure and reduce the risk of cardiovascular diseases. In addition, watermelon has beta-carotene for good eye health, and potassium and lycopene for bone health.
Eggs
Eggs are no doubt, a really good source of protein. They are also packed with nutrients and omega-3 fatty acids, which are essential for normal body functions and heart health.
