22 Superfoods You Need To Include In Your Diet

"You are what you eat" is not just an expression; there is truth tied to the statement. This century is rife with individuals battling ailments that may be controlled, or that could have been completely avoided in the first place by simply maintaining a healthy diet. All is not lost, however, as you can give your body a health boost with these superfoods. Some are well known, and others not, but they all share similarities; they can help your body fight disease, improve energy levels, and even help you lose weight. Add them to your diet today, and begin to reap the vast health benefits.

1. Cacao or Cocoa Powder

Flavonoids, which are associated with lowering blood pressure and improving blood flow to the brain and heart, are present in cacao powder. The best part is the meagre calories and almost zero fat in each tablespoon. Ensure the powder is raw or non-alkalized, as processed cacao has up to 90% of the antioxidants stripped away.

2. Chia Seeds

If you want a plant-based source of omega-3 fatty acids, chia seeds would make an ideal substitute for animal sources such as fish. They are also laden with fibre and calcium.

3. Prunes

Prunes (dried plums) are packed with plant chemicals called polyphenols. These chemicals have been shown to boost bone density by stimulating bone-building in your body by the osteoblasts.

4. Walnuts

A serving of about 7 walnuts (or 14 halves) can deliver a staggering double daily-dose of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that has been associated with improved memory and coordination.

5. Apples

The risk of lung cancer may be reduced significantly by the antioxidant, quercetin, which is found abundantly in apples.

6. Salmon

Salmon is an extremely rich source of omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which keep your heart healthy and performing at its optimum. Just 3 oz. (85 g) can deliver your daily dose of omega-3.

Recipe - Salmon And Brown Rice Pasta With Kale Pesto

7. Avocados

Besides making you feel satiated (because they’re loaded with fibre), the heart-healthy monounsaturated fatty acids in avocados also help your body absorb other nutrients. It also has more potassium than bananas, which most people have a deficiency of, among many other benefits.

Recipe - Avocado-Banana Smoothie

8. Spinach

Spinach is a rich source of vitamin K, a group of fat-soluble vitamins that the body needs to aid the blood clotting process and build strong bones.

9. Cauliflower

Cauliflower is packed with glucosinolates which boast a variety of health benefits, including the ability to decrease the risk of cancer when consumed at least once per week.

10. Brown Rice

Magnesium is a vital mineral for chemical processes in the body (approximately more than 300 chemical reactions), including converting food to energy and building bones, and it is found abundantly in brown rice.

11. Strawberries

Strawberries are loaded with phytochemicals called ellagitannins, which may stop the growth of cervical and colon cancers.

12. Lentils

If you do not want to get your protein from meat, lentils make for a great meat-free source. They also contain the B vitamin, folatic acid, which protects unborn babies from neural tube defects during pregnancy.

13. Kiwifruit

Kiwifruit, or Kiwi as it’s popularly known, has a high vitamin C content (about 10% above the daily requirement), which researchers have found to reduce wheezing caused by asthma.

14. Bran Flakes

Including bran flakes in your diet can help you burn belly fat, while keeping your heart in optimal shape by cutting down inflammation. They are also a great way to meet daily fibre intake requirements.

15. Sardines

Besides being one of the top sources of omega-3 fatty acids, just a 3 oz. (85 g) serving of sardines can deliver more than 100% of the vitamin D that your body requires each day.

16. Black Beans

These legumes are loaded with fibre, protein and flavonoids – antioxidants which help the arteries relax and maintain flexibility.

17. Sunflower Seeds

Your meet half your daily vitamin E requirements from just half a cup of sunflower seeds, which consequently keeps your heart healthy and fights infection.

18. Bananas

These delicious fruits are as healthy as they come; they contain very little calories and almost no fat, yet are loaded with several nutrients that are good for you, including potassium, vitamins, and fibre – including resistant starch, which may help those trying to lose weight.

19. Sweet Potatoes

Sweet potatoes are extremely nutritious in comparison to regular potatoes. They are a very rich source of vitamin A – which is good for your vision and immune system, and are also loaded with potassium, fibre, and other nutrients.

20. Grapes

Grapes are a leading source of resveratrol, a fat-soluble chemical compound that has been shown to be responsible for the cardiovascular benefits that are associated with drinking red wine.

21. Soy Milk

An alternative (and good news) for those who don’t consume dairy products, soy milk is very rich in calcium and vitamin D, which it has just as much of as cow’s milk.

22. Oranges

Just one orange can supply your body with more than 100% of the daily vitamin C that your body requires, not to mention them also being a good source of calcium and folate.

While there are many other nutrient-rich foods, adding these 22 superfoods to your diet should get you started towards giving yourself a health boost.