Food is life. It fuels our bodies giving us the energy we need to survive and thrive.
Of course some foods are far better than others for helping to balance our health and leave us feeling fit and energized. But let’s be honest, with all the choices out there picking the right foods can be tough.
Some days it can feel like a guessing game that you’re likely to lose.
Fuel your health with these seven superfoods
But I’ve got good news. You can forget the guesswork, because I’ve made it easy for you. I’ve compiled a list of the top 7 foods you should be eating every day.
It turns out Popeye was on the right track. Spinach truly is a superfood you should be eating every day.
Spinach is a free-radical-fighting powerhouse filled with cancer fighting antioxidants. In fact carotenoid—just one of the antioxidants found in spinach—could help protect you against breast cancer, according to Johns Hopkins University researchers.
But antioxidants aren’t all spinach brings to the table.
This delicious green veggie delivers up a healthy serving of five other important nutrients in every bite.
- Folate: A building block of cells and DNA
- Vitamin K: Essential for healthy bone growth and efficient wound healing
- Manganese: Helps fight osteoporosis and ease PMS symptoms
- Vitamin A: Required for normal cell growth
- Magnesium: Major player in blood sugar balance and nerve function
But skip the canned variety Popeye’s seems to be so fond of, and reach for fresh or frozen organic spinach instead. Try to fit some spinach into your diet every day.
Fresh lightly steamed spinach with a dash of olive oil, salt and pepper is delicious. But there are a ton of other ways you can slip some spinach into your daily meals. For example if you’re fixing eggs for breakfast why not stir in a few fresh spinach leaves? Spinach goes great in salads, on sandwiches and in soups. If you’re making burgers or meatloaf you can mix spinach right into your patties or loaf, and spinach makes a terrific addition to stir fries.
When people make a list of the best good-for-you fruits and vegetables tomatoes seldom make the cut, and that’s a real shame. The truth is there are a whole lot of nutrients packed into this little red fruit.
Tomatoes are loaded with…
- Lycopene: Helps reduce risk of stroke, heart disease and certain cancers
- Vitamin C: Supports healthy skin, blood flow, a healthy immune system
- Vitamin K: Supports healthy blood clotting and bone health
- Folate: Building block of cells, supports heart health, may reduce cancer risk
- Potassium: Helps reduce heart disease, stroke and high blood pressure risk
- Thiamin: Critical for energy metabolism
- Niacin: Supports healthy cholesterol and lowers heart risks
- Vitamin B6: Essential for neurotransmitter and hormone synthesis
- Magnesium: Supports a healthy heartbeat and immune system
- Phosphorus: Key to bone and teeth health, helps the body repair cells
- Copper: Helps form red blood cells, supports blood vessels and nerves
All of these multi-tasking nutrients also help protect against cardiovascular disease and cancer.
In a Finnish study 1,212 Finnish folks with high serum concentrations of lycopene (from tomatoes) had a decreased risk of stroke, according to a study published in the journal Neurology.
Like spinach, tomatoes are a highly versatile food that can be added to lots of dishes. Tomatoes are great stirred into eggs, baked into a meatloaf, topping a salad or simply served fresh with a dash of sea salt and pepper.
3. Black beans:
Black beans more than earn their spot on the superfood list. Jam packed with protein and fiber, black beans support everything from heart to colon health.
Black beans serve up a good shot of…
Black beans boost digestion, reduce inflammation, support heart health, and help balance blood sugars and lower insulin levels protecting you against diabetes.
Many folks have only ever eaten black beans in Mexican dishes such as tacos or rice, and they are great served that way. But black beans make a great addition to an omelet (add some salsa for a southwest style omelet) too.
Black bean burgers which are a terrific way to boost your protein levels. Simply mash the beans, mix in some whole grain breadcrumbs, spices and an egg form into patties and grill or broil. Serve just like a burger.
Toss them on a personal pizza with some tomatoes, avocado, hot peppers and chicken for a Tex-Mex kick. Or, believe it or not, black beans can replace some of the flour in desserts such as brownies for a healthier version of your favorite treat. If you’re feeling adventurous here’s a recipe you can try.
|Gooey Delicious Black Bean Brownies|
|Once you try this delicious healthier version of brownies you’ll never go back. Let folks eat one before you reveal your black bean secret!
• Preheat oven to 350 degrees F.
• Combine all ingredients except chips into a food processor and blend until COMPLETELY smooth.
• Stir in the chocolate chips.
• Pour mix into an 8×8 greased pan.
• Cook 15 to 18 minutes until a toothpick pushed into the center comes out clean.
• Allow to cool for at least 10 minutes before cutting.
• If you find they’re a bit too soft you can refrigerate them overnight to firm them up. Next time try increasing the amount of oats by 1/4 cup for a firmer brownie.
Walnuts are another protein-packed food you should be eating more of.
Inside those protective hard shells are a bunch of nutrients that help prevent heart disease and cancer including…
- Omega-3 fatty acids
Best of all? Walnuts taste terrific!
Obviously walnuts make a great snack food. A small handful in the afternoon can stave off hunger pangs and keep you from binging on junk food before dinner. Try tossing a few into those black bean brownies I told you how to make earlier. Ot sprinkle some crushed up walnuts on top of casseroles and stir them into stir fries for a nutty flavorful crunch.
Frankly, it’s remarkable how many antioxidants are packed into a tiny little blueberry. These delicious fruits help protect your body against aging free radicals guarding you against Alzheimer’s, heart disease and cancer.
With every serving of blueberries you also get…
- Vitamin C
- Vitamin B6
Blueberries have been found to decrease arterial stiffness lowering risk of heart disease. They’ve also been shown to support your immune system by bumping up natural killer cell counts, which can help halt viruses and tumor cells. And research shows these mighty little berries may help fight elevated blood sugars and reduce insulin resistance.
Blueberries make a great snack or side dish for lunches. They’re terrific tossed on oatmeal (see #5 below) and they make a delicious sweet surprise in salads.
Whole steel cut oats are terrific for regulating blood sugar levels and supporting your heart health. They’re loaded with the soluble fiber beta-glucan which helps even out glucose levels while making you feel fuller longer.
In a study oats were shown to decrease LDL or so-called “bad” cholesterol, while not negatively effecting HDL levels.
The most obvious way to eat oats is as a delicious hot breakfast, toss in some walnuts (#3) or blueberries (#4) for even more superfood punch.
Oats also made a great substitute for bread crumbs in meatballs, meat loafs, and burgers. Or mix some oats with a bit of butter and coconut or raw sugar and bake at 350 degrees for 10 minutes to make a crunchy and delicious topping for plain yogurt.
If you’re not already eating avocados regularly boy are you missing out. These creamy, smooth green fruits are absolutely delicious!
Heart-friendly avocados are teeming with healthy fats and are a terrific source of a number of other important nutrients including…
- Vitamin C
- Vitamin K
- Vitamin E
- Vitamin B6
Some folks mistakenly avoid avocados because of their fat content, but the truth is research shows avocados can significantly reduce so-called “bad” triglycerides, which means they’re actually great for your heart.
One of the best ways to eat an avocado is simply to remove the peel and pit and sprinkle with sea salt. But this versatile fruit is also delicious in omelets and salads.
Some folks refer to eggs as “nature’s most perfect food,” and I’m not going to argue with them. I eat them almost every day.
Another high-protein food, a single egg delivers…
- 28 grams of top-notch protein
- 19 different amino acids
- Omega-3 fatty acids
- ALL of the B vitamins
Your body uses the protein in eggs to help build and repair your cells, muscles and organs.
Like avocados eggs suffer from a misunderstanding about their effects on health. Some folks still believe that eggs are harmful for your heart and raising cholesterol level to dangerously high levels. Numerous studies have found this isn’t the case, and a 2016 study published in the Journal of American Clinical Nutrition concluded that eggs aren’t associated with heart disease, even in susceptible people.
A plant based diet that includes good quality eggs as a protein source is a very healthy diet indeed.
Eggs are not just a breakfast food! They are so versatile you can easily find ways to enjoy them at every meal. Sunny side up in the morning, a hardboiled egg at lunch and cracked into a stir fry or soup for dinner.
- Kindness, caring, compassion
- Open-minded about alternative medicine
- Friendly (dare we even say…cool?)
Well, you’ve come to the right place. HealthierTalk is proud to introduce you to Dr. Joshua Levitt… a man who actually checks all the boxes, and more.
Dr. Joshua Levitt is a naturopathic physician who is widely known for his expertise in treating both common and complex medical problems. In practice, Dr. Levitt draws on his broad knowledge of the science of both conventional and natural medicine and the art of combing the two into a “best of both worlds” treatment strategy. He has over 15 years of direct clinical experience using a unique blend of nutritional therapy, herbal medicine, and physical medicine to treat a wide range of diseases and conditions. His patients and his readers praise him for the ability to educate, motivate, and inspire them with stories and advice that helps them help themselves. In addition to his work as an author, Dr. Levitt owns and runs a private practice in Connecticut, where he is also a clinical preceptor for the Yale School of Medicine.
Dr. Levitt’s unique perspective was informed by an education that includes a degree in physiology from UCLA, a doctorate in naturopathic medicine from the prestigious Bastyr University, formal residency training in integrative medicine in Seattle, and experience with thousands of patients.
Dr. Levitt is also the author and creator of several popular books, and many articles and videos, which all demonstrate his passion and commitment to bringing information and products to you that can help you achieve your health and wellness goals. You can see more from Dr. Levitt at UpWellness.com.
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