Research has proven that adults following a healthy diet can reduce their risk of suffering from lifestyle diseases. Diseases such as diabetes, heart disease, high blood pressure, and even some types of cancer can all be reduced with a healthy diet.
Foods that fall into the superfood category add power-pack nutrients to snacks and meals. Our article features the top superfoods for adults.
If you didn’t already know, berries fall into the superfood group and have a high fiber content. Since they are naturally sweet and contain tons of antioxidants along with nutrients to fight diseases. Since they are naturally sweet, they can be added to yogurt, smoothies, cereals, and even as a snack on its own.
Even when they’re not in season, you can easily grab a bag of frozen berries.
Fish is an excellent source of omega-3 fatty acids and protein. These work to naturally aid with preventing heart diseases. Fish can be bought frozen, fresh, or even in the canned variant.
Fish such as tuna steaks, salmon, herring, trout, mackerel, sardines, and anchovies have the highest omega-3 content.
Dark Leafy Greens
Dark leafy greens also make the superfoods list. They are filled with calcium, vitamin C, vitamin A, and various phytochemicals that positively add to our health. Leafy greens such as kale, spinach, swiss chard, mustard, and collard greens can be added to just about any dish from soups, stews, and salads.
Nuts are also a great superfood since they contain plant-based protein and monounsaturated fats. Both play a very important part of reducing the risk of heart disease in adults. While they can be consumed on their own or with yogurt, you should keep in mind that they are calorically dense. Hence, only small amounts should be consumed at a time.
Another great food that reduces the risk of heart disease is olive oil. Olive oil contains healthy amounts of vitamin E, monounsaturated fatty acids, and polyphenols. Olive oil makes a great substitute for margarine and butter.
Cruciferous veggies such as Brussel sprouts, broccoli, cabbage, collard greens, turnips, cauliflower, and others fight to prevent certain types of cancer. They contain a hearty serving of vitamins, fiber, nitriles, and phytochemicals. Legumes are also among the superfoods and provide a great source for folate, fiber, and plant-based proteins. all of which work to reduce the risk of heart disease.
The last main superfood is whole grains. These provide insoluble and soluble fiber along with minerals, different B vitamins, and phytonutrients. Whole grains have been proven to lower cholesterol and reduce the chances of both diabetes and heart diseases.
If you’re interested in whole grains, you can enjoy a bowl of oatmeal and you can also substitute quinoa, brown rice, bulgur and wheat berries for baked potatoes.
As we conclude, we’ve just looked at the main superfoods that every adult should include in their diet. Superfoods have been proven to reduce the risk of several lifestyle diseases. Next time you go out shopping, be sure to grab some of these foods to go.