10 Superfoods that are Healthy and Delicious to Consume Everyday

Superfoods are a subject of a lot of publicity, however they are actually among the most healthy food items you can consume every day. There isn't any real quantitative definition of superfoods, here at Eating Well we see them as multi-tasking foods that are loaded with nutrients that fight disease and are provided in a flavorful form . Think of antioxidant-rich blueberries as an example..

However, some super-healthy food items are priced a bit too high or difficult to locate to incorporate into our daily diets , like goji berries or something which you'd probably only consume occasionally (sardines for instance, we're looking at you). We're all about trying new foods, and variety is crucial to healthy eating, but we wanted to identify superfoods that could be easy to incorporate into your daily diet. It isn't important how nutritious an item is if you're taking it out of your diet.

The most healthy diets and foods focused on the real, whole food including plenty of fruits and vegetables and whole grains, as well as healthy fats and proteins, and less sodium and sugar. Although there are plenty of other foods that are good for you that don't appear on this list, such as beets, bananas, and lentils--it's the best place to start in the event that you're trying to add more nutritious foods into your diet.

Here are a list of easy-to eat, simple-to find, everyday superfoods that make eating a healthy diet easy and tasty.

1. Berries

Every berry is a great source of fiber, which is a nutrient most Americans do not get enough of. Fiber is essential to keep your digestive system in good shape and in good working order, it makes you feel fuller and also beneficial for the heart. The berries of every kind are beneficial to the body, so be sure to mix them up. In winter, when the berries aren't available, pick frozen fruits (without sweetness enhancers) and mix them into smoothies, oatmeal, or chilled in yogurt. These berries (one of the top breakfast items to lose weight) contain the highest amount of fiber, with 8 grams per cup. They also contain the chemical ellagic acid that is thought to have with anti-cancer benefits. Blueberries contain only a fraction of the amount of fiber (4 grams) however, it is loaded with anthocyanins, antioxidants which can help to keep your memory sharp as you get older. The cup you drink of strawberries provides the equivalent of 3g of fiber however, it's more than a whole day's recommended amount of vitamin C, a skin-firming vitamin.

2. Eggs

An excellent source of vegan protein and eggs can help your food retain its energy. Eggs contain around 700 calories, and contains 6 grams of protein. Egg yolks also contain two antioxidants, namely zeaxanthin and lutein. These ensure healthy eyes. Research published in the journal PLOS One linked lutein and Zeaxanthin to a lower risk of age-related macular deterioration, which is which is the leading cause of blindness among people aged 65. Lutein can also protect the skin against UV damage.

3. Sweet Potatoes

Sweet potatoes are spectacularly orange because of their beta and alpha carotene. They convert the body's compounds to the active vitamin A form, which is essential to keep your bones, eyes and your immune system in good health. The phytochemicals act as antioxidants, clearing free radicals that cause disease. A small sweet potato (about 1/2 cup) can provide more than four times the daily dose of vitamin A. In addition, it contains some vitamin B6, vitamin C manganese, manganese, lutein as well as the zeaxanthin.

4. Broccoli

This superfood green is loaded with vitamin A, C and K (which assists in maintaining bone health) and folate. Another reason broccoli is often the top place in "superfoods" lists that it contains an adequate amount of sulforaphane. It's a form of isothiocyanate thought to prevent cancer through its ability to boost your body's cleansing enzymes.

5. Oats

Oats are a staple breakfast and are a superfood. Consuming more oats is an easy way to increase your intake of fiber and makes the perfect breakfast. Oats are also an all-grain grain, and plain oatmeal doesn't contain any added sugar. If you're looking for a superfood meal or snack begin with plain oats and then transform them into items like blueberry oatmeal cakes, homemade granola that you can enjoy with yogurt and fruit, or energy-packed snacks made from peanut butter.

6. Spinach

Dark leafy greens do a body good. Spinach is packed with essential nutrients, including vitamins C, A and K, as well as iron, fiber, calcium as well as magnesium, potassium along with vitamin E. Studies have shown the consumption of more vegetables such as spinach helps you shed weight, lower your risk of developing diabetes and keep your brain healthy and fight cancer.

7. Tea

Studies have shown that the consumption of tea regularly it can reduce the risk of developing Alzheimer's disease as well as diabetes, and certain cancers. Additionally, you will have healthier gums and teeth with stronger bones. Tea is high in the class of antioxidants known as flavonoids. No matter what kind of tea you pick to drink, you can increase the potency of flavonoids when you drink it freshly in the form of a tea that has been brewed. If you'd like to store an iced tea batch in the fridge make sure to add a few drops of lemon juice. The vitamin C and citric acid in the citrus, lime or lemon aid in the preservation of flavonoids.

8. Nuts

What's wrong with nuts? They're loaded with polyunsaturated fats as well as magnesium, which are two essential elements for healthy heart function. These nutrients can also provide protection against insulin resistance which could lead to diabetes. Antioxidant substances that are found in nuts, such as the ellagic acid and resveratrol will reduce wear and tear that the body's tissues from free radicals.This reduces inflammation, which could reduce the risk of cancer. In addition, nuts supply insoluble fiber, which research suggest can help keep you fit by providing healthy gut microbes. Spread nuts on toast, take nuts to have snacks or create your own easy trail mix.

9. Oranges

Oranges are a fruit that is under-appreciated. They are a amazing meals supply for nutrition C. 1 large piece of orange (or one cup OJ) provides a full day's worth of. Vitamin C is essential in the production of white blood cells as well as antibodies that fight infections. It's also an effective antioxidant that can shield cells from damage caused by free radicals and plays an important role in the production of collagen that strengthens skin. Oranges also are wealthy in folate and fiber.

10. Yogurt

Yogurt is packed with probiotics also known as "good bacteria" that aid in keeping our digestive tracts healthy. It's also high in calcium. A cup of yogurt can provide about half of the daily dose of calcium. It also provides potassium, phosphorus, zinc, riboflavin and zinc as well as vitamin B12, and protein. Try Greek yogurt for an additional boost in protein and, if you can, go for plain. Yogurts with flavors tend to contain plenty of sugar added to them, which increase calories and lack nutrition.