Superfoods Don't Exist

But Try These 8 Healthy Foods

What are superfoods? This term means healthy food options that will have a positive impact on your health.

It's important to keep in mind that not a single food will help you drastically change your health.

You will have to better your eating habits and our lifestyle as a whole.

Even though superfoods don't exist, certain foods have more health benefits than others.

Here are 8 healthy food options you should try.

Legumes are plant foods such as beans, lentils, peas, soybeans and others.

They're considered as superfood because they're rich in fiber, protein, b vitamins, iron, magnesium and zinc.

Legumes are naturally low in fat, which makes them an excellent option for muscle growth, fat loss and weight maintenance.

Dark leafy greens vegetables are foods such as: kale, spinach, arugula, Romain lettuce, collard greens, Swiss chard...

These vegetables are a good source of zinc, vitamin K, vitamin c, iron, magnesium calcium and fiber.

They also contain anti-inflammatory compounds that may inhibit the growth of certain types of cancer.

Kefir and yogurt are both fermented products made from milk.

They're high in protein, calcium, potassium, probiotics and b vitamins.

Research has shown that fermented foods such as kefir and yogurt will have major health benefits for your gut health, which plays a big role in your digestion and brain health.

Even though olive oil is calorie tense, it's a primary component of the Mediterranean diet, and it has many benefits when consumed in moderation.

It is rich in healthy monounsaturated fats, antioxidants and can help reduce inflammation.

Studies show that it may also help lower your risk of heart disease.

Use olive oil has a healthy seasoning or low-temperature cooking oil (try canola oil for high-temperature cooking).

Eggs had a bad reputation due to their high cholesterol content.

However, research has shown that it isn't the cholesterol alone that increases cardiovascular disease risk, but foods that contain trans and saturated fats.

Eggs are high in protein, antioxidants, selenium, vitamin A, B vitamins and zinc.

Don't hesitate to eat eggs regularly.

Garlic is highly nutritious and tasty. It's a good source of fiber, selenium, vitamin B6 and vitamin C.

Active compounds in garlic can help reduce blood pressure.

Studies show that garlic can also help improve cholesterol levels and lower risk of heart disease.

Add one to two gloves of garlic to your meals to make them even more tasty.

Nuts and seeds are high in fiber, protein and micronutrients.

Here are common nuts and seeds: walnuts, almonds, pecans, cashews, hemp seeds, sunflower seeds, pumpkin seeds...

Nuts and seeds are popular due to their antioxidant properties and their omega-3 (ALA) fatty acid content.

They can help you keep your heart healthy and strong.

They're caloric dense food that should be consumed in moderation despite their benefits.

Try to eat a handful of nuts and seeds a day

Fish is rich in protein, healthy fats (omega-3 fatty acids: EPA & DHA) and has various health benefits such as: reducing risk of heart disease, diabetes and inflammations.

Try fish like salmon, tuna steak, sardines, herring, wild trout.

Fish and other seafoods can be high in heavy metals, so try to limit your fish consumption to one to three servings per week.

• Superfoods don't exist
• Certain foods have more health benefits than others
• Legumes are high in protein and fiber, try beans or lentils
• Give yogurt & kefir a try to improve your gut health
• Use olive oil for low-temperature cooking and seasoning
• Try to consume eggs regularly, they're rich in protein and micronutrients
• Add garlic to your lunch and dinner, it's tasty and can help reduce blood pressure
• Try to eat a handful of nuts and seeds regularly
• Add more fish to your diet, they're high in healthy fats

• Katherine D. McManus, MS, RD, LDNKatherine D. McManus, MS, RD, LDN. 10 super foods to boost a healthy diet
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