Superfoods That Can Increase Your Health And Are Actually Supported By Science
Humans lived in good health for thousands of years without needing pills and supplements to keep them feeling their best. That's why so many people are turning to natural remedies and superfoods to keep their bodies in check. Even science has started to study these superfoods and show just how amazing they can be for you.
Serious issues like high blood pressure, diabetes, clogged arteries, and obesity can all be prevented by adopting healthier habits and diving into these superfoods. Check out the incredible effects of these superfoods and make sure to incorporate them into your meals next week!
Pomegranates
Arguably the first real superfood to make it big in the media, pomegranates have proven themselves over the years. Studies have shown the tasty (and messy) fruit can help prevent everything from strokes to diabetes to Alzheimers.
On top of all of that, it is also bursting with antioxidants that are good for keeping a healthy heart. What's not to love?
Kale
Kale shouldn't just be for hipsters who love to frequent Trader Joe's. We should all be using the leafy green more in our meals because of the nutrients it's packing. Kale is loaded with fiber, antioxidants, and (the good) omega-3 fatty acids.
That means not only is it tasty, but it will help prevent heart disease.
Garlic
Garlic is such a powerful superfood that they actually sell garlic pills. The most impressive effect of garlic is that it helps lower the plaque levels in your arteries so they don't get clogged.
It's easy to incorporate this superfood into your diet: just use it in everything you cook. Let your heart tell you how much garlic to use in a recipe.
Salmon
Salmon is a particularly oily fish, which means it's packed with those extra good omega 3 fatty acids. That means if you can incorporate more salmon into your diet, you'll be able to better prevent blood clots and fight off heart disease.
Science has even gone so far as to say the omega 3's in salmon could help fight dementia.
Turmeric
The spice is commonly found today in curry but it's been used as a medicinal spice for centuries by East Asian and Southern Pacific peoples. The bright orange spice contains a compound called curcumin which helps stop your heart from getting enlarged.
That means some extra dashes of turmeric can help with obesity and heart disease.
Oranges
Not only are oranges refreshing, but they're the perfect superfood to help with your cholesterol. Oranges contain a fiber called pectin that helps absorb extra cholesterol in foods. Less cholesterol means a healthier you!
The super fruit is also packed with potassium that will help neutralize the proteins that could contribute to heart failure.
Chocolate
No, we're not lying, chocolate really CAN be good for you. Sadly, it's once again meant in moderation. Dark chocolate has antioxidants called flavonoids that can help you maintain a lower blood pressure.
Eating an entire Costco-sized bag of M&M's? Bad. Eating a few pieces of dark chocolate? Good! We can live with that.
Blueberries
Science has proven that eating just three servings of blueberries over the course of a week can help reduce your blood pressure. There have even been studies that show the super fruit can reduce some underlying causes of cancer.
Considering it has so many healthy benefits, it would be easy to add a handful of berries to your oatmeal each morning.
Lentils
There's a good reason why lentils tend to be a vegetarian's best friend: they're packed with protein!
You don't have to be on a plant-based diet though to enjoy the benefits of lentils and beans. Toss a few into your salad or whip up some lentil couscous like the superfood super-chef you are.
Sardines
Sardines aren't exactly the tastiest superfood but they're packed with omega 3 fatty acids. These acids will help give you some better cholesterol and stop inflammation in your heart.
This superfood might be a little harder to incorporate into your diet, but hey, that's what creativity is for.
Almonds
Nuts are packed with protein, but almonds, in particular, are also loaded with nutrients that can help with your memory intelligence, and reduce the risk of diabetes.
They say eating a handful of almonds can do all this and more, so hear me out: chocolate-covered almonds. You'll get the best of both worlds!
Avocados
Avocados aren't just for millennials to spread over toast instead of buying houses. Alongside being delicious and the main ingredient in guacamole, avocados are also the perfect healthy fat.
The superfood is packed with monounsaturated fats which are easy for your body to break down and will help you heart grow even stronger.
Beets
The bright purple superfood is definitely an acquired taste, but forcing yourself to add beets into your meals can pay off in the long run. Beets have a unique ability to lower the levels of homocysteine in your blood which can help reduce the risk of heart disease.
To make them even better, they've also been shown to be a great food for strengthening your organs.
Chia Seeds
These tiny seeds aren't for growing "hair" on a tiny statue like back in the '90s. They are an incredible source of fiber, antioxidants, omega 3s, and protein. The only problem is they're so small you need to eat spoonfuls to get the effect.
The easiest way to do that is to add some to your morning smoothy.
Apples
That fun little rhyme that says "an apple a day keeps the doctor away" might actually be right. Apples have all the superfood benefits you want, like being high in antioxidants and vitamins.
They're the ultimate superfood to incorporate more into your diet though because there is such a wide variety of flavors to choose from.
Eggplant
The deep purple food might seem like a difficult superfood to incorporate into your diet, but they are actually incredibly tasty. Slice the eggplant up and grill with spice for a replacement burger.
It will be worth it when you realize you're feeding yourself an extra dose of vitamins, minerals, flavonoids (just like chocolate, remember?) and nasunim.
Broccoli
Remember all those times your mom forced you to finish your broccoli and you fought her tooth and nail not to eat it? Well, now you should be clamoring for broccoli.
The super veggie can help reduce cholesterol and keep your heart healthy. It also contains an anti-inflammatory called sulforaphane that can balance your blood sugar levels.
Carrots
No, eating too many carrots won't turn your skin orange or make your hair extra curly. They will help you fight heart disease thanks to an antioxidant called carotenoids.
The crunchy orange superstars are also bursting with vitamins A, K, and C. That's kind of like getting three for the price of one.
Walnuts
Different kinds of nuts have different health properties, however, walnuts are great for your heart. Just eating a handful a day can help to protect against the inflammation of your hearts arteries and can even lower your cholesterol.
On top of that, walnuts also contain omega-3s, monounsaturated fats, plant sterols, and fiber. Walnuts can also be used to replace unhealthy fats such as those found in a lot of junk food. Eating Walnut Turkish Delights are a delicious way to work walnuts into your diet.
Chicken
This one should be easy to add into your diet and keep it fresh. Chicken is basically a blank canvas that will take on any flavor you want. Chicken is also a lean protein which means it has less saturated fat and cholesterol than other meats like beef or pork.
There's no wonder it's the most popular protein for superfood fanatics.
Chickpeas
These little "peas" are as versatile as it gets. They can be mashed, blended, or seasoned to become your favorite healthy snack: hummus. They're also packed with fiber, potassium, and vitamins C and B-6.
If you're not a fan of hummus, you can toast them and add the chickpeas to a chili or pasta.
Coffee
If you're one of the millions of people worldwide who are addicted to coffee, then we have good news. Science has proven that drinking coffee in moderation is a way to help reduce heart failure and heart disease.
Once again, the key word there is moderation. If you have too many cups of coffee, instead of protecting your heart, it will be beating out of your chest.
Cranberries
Those tiny, bittersweet berries are bursting with juice and antioxidants. By now, you should know that those antioxidants are the best at lowering your risk of heart disease.
But wait, there's more. Cranberries can also help keep you clear on their way out (if you know what I mean) and prevent urinary tract infections.
Grapefruit
The refreshing and sour fruit is an acquired taste, but has incredible all-around health effects. The superfruit is loaded with fiber and potassium, but also with some specific heart-happy things like lycopene and choline.
It's no wonder that eating half a grapefruit in the morning is a staple of the DASH diet.
Green Tea
Who doesn't love cuddling up on the couch with a nice glass of warm, green tea? Well, you'll love it even more when you know how much good it does for you body.
The herbal drink is packed with numerous antioxidants. The best ones will lower your cholesterol and help keep your heart healthy.
Oatmeal
Now there's a superfood that is the perfect base to add to your other superfoods. Oatmeal is high in fiber and has a low GI, which means it the perfect food if you're looking to help with weight loss and diabetes.
Oatmeal is one of the easiest ways to add a superfood into your diet.
Quinoa
Quinoa is almost as hip with millennials as kale and avocados, and it's for a good reason. Quinoa contains more than double the fiber that other grains have, and is also packed with minerals and all nine (yes, NINE) essential amino acids.
Try swapping quinoa for rice in one of your usual rice-based dishes.
Spinach
The leafy green won't exactly give you superpowers like Popeye, but it will make your body feel super powerful. Just half a cup of these greens (uncooked) will give you FIVE times the daily dose of vitamin K.
All that vitamin K means you get stronger bones, less blood clots, and a lower risk of heart disease.
Olive Oil
This one might sound shocking, but again, it's all about moderation. Extra-virgin olive oil is a monounsaturated fat, which means it's better than something like butter for cooking with. It will help balance your blood sugar and reduce harmful cholesterol.
The Mediterranean diet is one of the healthiest in the world and they love olive oil, so it must be true.
Asparagus
Yes, it makes your pee smell bad but it's totally worth it. The lean green vegetable is high in vitamins A, C, E, and K as well as loads of minerals.
Thats means cooking some asparagus as a side dish can help promote regularity and digestive health, as well as reduce your risk for diabetes.
Dates
Many people are aware that dates are best known for improving the digestive system, but they have another benefit: they can also protect your heart.
In 2009, Israeli researchers discovered that eating dates removes fat without influencing blood glucose levels. Unlike other dried fruits, you won't get a blood sugar spike from eating dates daily.
Liver
Of all of the organ meats, liver has been scientifically proven that the liver is the most nutrient-dense. If you still can't get past the fact you're eating liver, just think of all the health benefits!
It contains a lot of folic acid, copper, iron, zinc, and chromium, all of which increase the blood's hemoglobin levels and therefore promote a healthy heart.
Grapes
Red grapes contain resveratrol, which is the reason why red wine (in moderation) have some heart-healthy advantages over other alcohols.
However, health experts recommend that you don't start drinking wine for this reason, as drinking alcohol has adverse health effects. One way to avoid drinking wine is to just eat red grapes instead.
Raspberries
Raspberries are full of polyphenols, a type of antioxidant that helps fix the damage that causes free radicals in your body. They also contain fiber and vitamin C, two things that have been associated with lowering the risk of a stroke.
They're sweet, tasty, and very easy to eat. All kinds of berries are good for your heart and are a good source of protein.
Tomatoes
Tomatoes are full of lycopene, which is a natural plant pigment that has antioxidant properties. These antioxidants can help prevent heart disease by preventing oxidative damage and inflammation.
Luckily, tomatoes are cheap, accessible, and common in plenty of meals. So, they really shouldn't be too hard to add to any diet.
Cherries
Whether they're sweet cherries, sour cherries, dried cherries, or even cherry juice, all are good for your health. They are all full of an antioxidant known as anthocyanins which can help protect blood vessels.
A pro tip is that you don't like eating cherries raw and dealing with the pit, you can use dried cherries.
Flaxseed
Regarded by some as one of the most powerful plant foods on the planet, flaxseed has been proven to reduce the risk of heart disease, cancer, stroke, and even diabetes. It is full of omega-3s, fiber, and lignans.
Lignans contain both plant estrogen and antioxidants, with flaxseed having 75 to 800 times more lignans other than other plants. For the best results, grind flaxseed and add to just about anything.
Swiss Chard
Rich in potassium and magnesium, Swiss chart is easily recognizable by its sizable dark green leaves and colorful stalk. It has lots of heart-healthy fiber, vitamin A, and lutein and zeaxanthin, which are antioxidants.
Another cool thing about Swiss chard is that there are so many different ways to prepare it. Even though it may look like an intimidating vegetable, it's not hard to cook and is delicious.
Bell Peppers
Colorful, tasty, and good for your heart, bell peppers are loaded with helpful antioxidants that help prevent cancer, diabetes, Alzheimer's, and can slow the development of cardiovascular diseases. Peppers also contain potassium, an essential mineral that may improve heart health.
Red bell peppers are full of lycopene, which is not found in green peppers. Lycopene has been shown to reduce free-radical damage, lower "bad" LDL cholesterol levels, and increase "good" HDL cholesterol.
Bananas
Bananas are certainly one of the most convenient health foods out there, and they're a really good source of vitamins C and B6. But bananas earned their spot as a powerhouse food because they're loaded with potassium – 320-400 mg, or about 10% of your daily potassium needs.
Potassium is important for heart health because it helps to regulate blood pressure and fluid balance, which can reduce the risk of cardiac arrest.
Edamame
Edamame has loads of health benefits. They're soybeans, and soy protein has the ability to lower your cholesterol levels.
One cup of these little green beans also packs the punch of eight grams of heart-healthy fiber. In order to get that amount from wheat bread you would need to eat around four slices, and that's pretty unhealthy at that point!
Black Beans
Black beans are great for your heart because they are packed with beneficial nutrients. Some of them, including folate, antioxidants, and magnesium are especially beneficial because they can help to lower blood pressure, which is key when it comes to heart health.
Furthermore, the fiber that they contain helps to keep cholesterol and blood sugar levels regulated. The other great thing about this type of bean is that they're tasty and are a key ingredient in plenty of dishes.
Tofu
Another food item that's packed with soy protein is tofu. It's also full of healthy minerals, fibers, and polyunsaturated fats. This is a go-to for many vegetarians who need protein, but it's a great option for anyone! Luckily, there are also countless ways to prepare it, and it absorbs flavors incredibly well.
Sometimes you can even fool someone to eating tofu without them knowing. There are a lot of great tofu soup recipes out there, with one of the most popular being miso soup.
Barley
Barley is an excellent substitution for rice. It's a whole grain and the fiber inside can lower cholesterol levels, as well as lower blood sugar levels. The trick with barley is knowing the difference between hulled or whole grain barley and pearl barley.
Whole grain barley is the healthiest and while pearl barley isn't bad for you, most of the heart-healthy fiber has been removed. Barley goes great in soups and stews as well!
Tuna
Much like salmon, tuna is another fish that has no shortage of omega-3s, specifically Albacore or white tuna, which has more than other varieties of the fish. One great and easy recipe is to grill a steak of tuna with some lemon and dill -- you will not be disappointed.
However, if you are going to buy canned tuna (there's nothing wrong with that) just make sure that the tuna is packed in water and not oil. Too much oil is never good for your heart.
Pistachios
It might take a little time to get them open, and they tend to be expensive, but studies indicate that it's a good idea to snack on pistachios. For starters, they're a terrific source of protein, fiber, and antioxidants.
Additionally, research has shown that these tree nuts may help to lower blood pressure and bring down levels of "bad" cholesterol in the blood, lowering cardiovascular risk. When eaten in moderation, pistachios make a great snack.
Cayenne Pepper
Many people use cayenne pepper as a spice, but you can also take it in capsule form. Health Care Imaging reports that cayenne pepper is "used for conditions of the heart and blood vessels — including to improve poor circulation, reverse excessive blood clotting, lower high cholesterol and prevent heart disease."
Capsaicin is the active ingredient in cayenne peppers that gives them their medicinal properties. It's been known to have pain-relieving properties as well. The more capsaicin in a pepper, the hotter the taste.
Blackberries
Other types of berries might be more popular, but don't overlook blackberries! They have some of the highest levels of antioxidants and fiber of all the berries. They also contain vitamin C, iron, calcium, and vitamin A.
These tiny, tasty fruits are low in calories, but their vitamins can help heart health by reducing oxidative stress and lowering blood pressure and cholesterol. Try sprinkling some on your cereal in the morning.
Papaya
Papaya is yet another food that can help protect your heart. That's because it's high in lycopene and Vitamin C, both of which can help prevent heart disease. Additionally, the antioxidants in papaya can increase the effects of HDL cholesterol, the "good" type.
And there's more! According to Healthline, "studies note that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism and liver disease."
