A handy list of 5 Superfoods To Eat Right Now
Are you managing life with chronic pain? The CDC estimates this is the case for over 20% of Americans. Nutrition can play a big role in your pain experience. So, we have compiled a list of 5 superfoods to eat right now. Adjusting your diet to include more nutritious foods is a great way to reduce inflammation. This can also elevate your mood and significantly reduce your pain.
What is a superfood anyway? Simply put, superfoods are packed full of nutrition and vitamins. Here is a list of a few of the most potent superfoods with proven health benefits:
5 Superfoods to eat right now
- Dark Leafy Greens. In particular, kale is one of the most nutrient-dense foods on the planet. Why? For more info on Kale, read this article from Healthline. For starters, kale is loaded with many vitamins and antioxidants. It is also low in calories and includes a lot of fiber. Fiber is good because it makes you feel full. A single cup of kale has more Vitamin C than an orange! Kale also includes substances that are beneficial to managing cholesterol, when eaten regularly. Steamed kale is particularly effective. Spinach and Swiss Chard are also good leafy greens to work into your regular diet. All are rich in vitamins A, C, E, and K, and many B vitamins. A serving of kale produces immediate health benefits: a significant energy boost as well as cleansing toxins from your body.
- Red and blue berries. Berries are high in fiber, low in calories and naturally sweet. They are another great staple food to add to your diet. Berries are tasty and offer immediate, proven health benefits. Rich in vitamins and antioxidants, many berries help women in particular lower their risk for heart disease when eaten on a regular basis. Three servings of berries per week is what you need to reap the benefits. Read this article from Treehugger on the many benefits of adding berries to your diet.
- Avocados. Avocados are full of healthy nutrients, protein and a bevy of beneficial vitamins and minerals. A single 3.5 ounce serving includes 160 calories, 2 grams of protein, a net 2 grams of carbohydrates, high in fiber and low in saturated fat. Enjoy a fantastic plant-based meal or snack with an avocado. Try avocado toast with a whole-grain bread or yummy guacamole with blue corn chips, another whole grain food. Avocados are growing in popularity, even showing up in smoothies and desserts! Read this article from Healthline to learn even more about avocados.
- Broccoli and Cauliflower. These veggie gems are low in calories, chock-full of vitamins, minerals and antioxidants. Broccoli includes cancer-fighting compounds, can help manage blood sugar for people with Type 2 Diabetes and it can help improve bone health because it is an anti-inflammatory food. It also includes calcium, collagen and Vitamin K. Other cruciferous vegetables like brussel sprouts, turnips, cabbage, broccolini, and arugula have similar properties. For more information and a full nutrient profile for broccoli, read this article from Medical News Today.
- Chia Seeds. These miniature seeds pack a powerful nutrition punch! Chia seeds help fight chronic diseases such as obesity, heart disease and diabetes when they are eaten on a regular basis. An ounce of these tiny seeds nets significant amounts of calcium, phosphorus, Omega-3’s, fiber and potassium. These are all essential nutrients that most of us do not consume enough of. Vegan tip: chia seeds can be used in vegan baking as a substitute for eggs! They are also good in puddings and smoothies. For more information on this tiny but powerful superfood, including tips and recipes, read this post from Medical News Today.
Don’t forget about nuts, especially almonds, that are also considered superfoods. And there are a few other superfoods to consider. Check out this interesting compilation of superfoods readily available in each state in the US, thanks to eachnight.com
The foods we selected for our “5 superfoods to eat right now” list are some of the most common available. In fact, they are among the most powerful and potent foods to incorporate into your daily diet.
Try New Recipes To Mix Things Up
If you aren’t a fan of some of these foods, think of alternative ways to eat them, like in a smoothie, or mixed in with other foods. Keep in mind, fresh and organic is always best. Check to see if your town has a local farmer’s market (many are on the weekend). Visiting the farmer’s market is a fabulous way to get outdoors, see your neighbors and also see and experience the beautiful bounty that comes with the different seasons of the year.
Don’t have access to a farmer’s market? Do not despair. Most grocery stores now carry fresh and organic foods. If you can’t get fresh, the next best alternative is frozen, as fruits and vegetables are typically picked and frozen at their peak of ripeness.
Tell us in the comments, what is your favorite superfood, and how do you incorporate it into your daily diet? We’d love to hear from you!
WARNING: Check with your treating physician before significantly modifying your diet, especially if you have an existing health condition.
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