10 Superfoods You Need in Your Diet

Jan 15, 2022 | Be Well

Including superfoods you need in your diet is essential so you can maintain a healthy lifestyle. While there is a wide variety of food to eat, you should be picky when choosing what you consume. When you eat the right kind of, you will see the changes in your skin, hair, and your body in general. 

So, what type of superfoods should you be eating? Here’s what we gathered. 

10 Superfoods You Need in Your Diet Right Now

Adults and growing children must eat a well-balanced diet. Adding superfoods to their diet can lead to a robust immune system and healthy bone growth. That said, here are the superfoods you need in your diet daily. 

1. Eggs

One of the best sources of protein comes from eggs. It has 70 calories and about 6 grams of protein. The yolk alone has lutein and zeaxanthin; both are antioxidants that help keep your eyes healthy. These antioxidants are said to link to the reduced risk for age-related macular degeneration, which is the cause of blindness among people over age 50. On the other hand, lutein is beneficial in protecting your skin from UV damage. 

2. Broccoli

Broccoli may look unfriendly and smells funky, but it is overflowing with Vitamins A, C, and K. It is also rich in folate and has earned its spot as one of the superfoods that you can eat. Besides folate, broccoli is also rich in sulforaphane. It is a type of isothiocyanate and is said to help stimulate the body’s detoxifying enzymes. 

3. Berries

It is a known fact that berries are excellent sources of fiber. As a good source of fiber, berries help in keeping your digestive system healthy and working correctly. It is also helpful for keeping your heart healthy. One of the best berries to take is raspberries. This berry is excellent in aiding your weight loss. Eight grams of berries are rich in ellagic acid, an anti-cancer compound. Berries are also rich in anthocyanins, which keep your memory sharp. Other berries like blueberries and strawberries are rich in Vitamin C, which is good for your skin. 

4. Oats

If you love eating oats for breakfast, keep eating! Oats are superfoods and are a great source of fiber which is good for your waistline and gut. Plus, oats are whole grain, and plain oats don’t have any added sugar. It’s a healthy way to start your day too. 

5. Lean Protein

Protein is essential for healthy growth and development. It is also helpful in maintaining muscle mass. Eating proteins also help in blood sugar levels and avoid the spikes of eating carbohydrates on their own. However, eating the type of protein requirement depends on sex, weight, and age. Eating lean protein as part of the superfoods you need in your diet has proven beneficial to the body [1]. 

6. Sweet Potatoes

Sweet potatoes are known for their bright orange flavor. The color is the result of their alpha and beta carotene. When you eat sweet potatoes, your body converts the alpha and beta carotene into the active form of Vitamin A. This vitamin helps in keeping your bones, eyes, and immune system healthy. These phytochemicals also act as antioxidants which is helpful in sweeping and cleaning free radicals. A medium sweet potato contains Vitamins A, some vitamin C, and B6. It also has potassium, lutein, zeaxanthin, and manganese. 

7. Nuts

When it comes to polyunsaturated fats and magnesium, nuts are excellent sources. They also offer protection against insulin resistance which can later lead to diabetes. Nuts are also rich in antioxidants like ellagic acid, resveratrol. These compounds help in reducing wear and tear in your body from free radicals. It also helps in reducing the risk of developing cancers and provides insoluble fiber. This fiber helps in feeding beneficial gut bacteria so you stay healthy. 

8. Tea

Tea is one of the best drinks that you can take every day. It has been around for hundreds of years, and because of its health benefits, it is considered a staple drink in many Asian countries. Drinking tea helps reduce your risk of developing cancers, Alzheimer’s disease, diabetes, and other illnesses. It is rich in antioxidants called flavonoids which are very helpful in reducing toxins in your body. If you don’t like the strong tea taste, adding or squeezing a slice of lemon, lime, oranges help the flavor. 

9. Yogurt

Consuming yogurt helps keep your gut healthy, thanks to the probiotics or good bacteria. Eating one cup of yogurt gives you nearly half of the recommended daily value of calcium. It also provides zinc, riboflavin, Vitamin B12, phosphorus, and protein. If you want to add yogurt to your diet, choose Greek yogurt, and other plain flavored yogurts are good as they don’t have added sugar like the flavored ones [2]. 

10. Oranges

Among all citrus fruits, the orange is an excellent source of Vitamin C. This vitamin is responsible for white blood cell production and antibodies. These are essential in fighting infections in the body and help in protecting cells from free-radical damage. Vitamin C is also necessary for the production of collagen, which helps the skin firm. Besides Vitamin C, oranges are also rich in fiber and folate. Drinking a large glass of orange juice every day is good for your body. 

Adding Superfoods You Need in Your Diet is a Must

The world we are living in is constantly changing, and the pandemic has made everything challenging. Because of Covid-19, you must take care of yourself every day, starting with your food. 

Eating superfoods on a daily can help your body fight off diseases and keep you healthy. Adding the food mentioned in your diet can promote weight loss, improved energy, and a healthy heart. It can even reduce the signs of aging! So if you want to live longer, healthier, choosing the mentioned superfoods above can help you.