The World Health Organization announced that cancer is still among the leading causes of mortality, owing to the 8 million cancer deaths documented in 2012. Apparently, a large portion of these deaths are associated with improper diet and lifestyle routines, which include not getting the right nutrients from fruits, vegetables and other healthy foods. Second to cancer is heart disease, and following that are hypertension and hypercholesterolemia, with unhealthy diet being a contributing factor for all.
It is because of this that many people have been looking for ways to keep themselves healthy and disease-free. We have gathered some of the top super foods here, those that are loaded with nutrients and are known to help promote wellness and combat against disease.
Super Foods You Should Start Eating Today
Berries. Blueberries are at the top of the list for the most amounts of antioxidants. Cranberries, strawberries, blackberries, and raspberries come second. Anthocyanin, the pigment from the color of these berries, helps repel the bad cells inside the body that may lead to chronic illnesses. Cranberries, specifically, also help cure urinary tract infections. You can eat berries while watching television or you can top them on your yogurt and smoothies.
Fish rich in fat. Not all fish are rich in fat. Most of them can be derived from tuna and salmon, which are known to help decrease the incidence of heart disease. According to the American Heart Association, it is preferable to consume two servings of these kinds of fish at least twice a week to reduce the risk of cardiovascular disease. Broiling or grilling the fish is recommended.
Milk. It’s loaded with vitamins, protein and most of all calcium, an important element for bone formation and prevention of osteoporosis. If dairy is not your type, you can get your daily dose of calcium from leafy greens like kale, collards and broccoli, or calcium-fortified drinks. Some studies also showed that three servings of dairy help promote weight loss. Eat low-fat dairy afternoon snacks or a yummy breakfast smoothie.
Green leafy vegetables. This group of super foods is one of the best disease-fighting foods, which include kale, spinach, and lettuces. They’re filled with vitamins, beta-carotene, vitamin C, magnesium, phytochemicals, and antioxidants. These leafy greens effectively reduce the incidence of type 2 diabetes.
Tomatoes. Rich in flavor and taste, tomatoes are loaded with lycopene – an awesome cancer-fighting antioxidant. They provide the body with vitamins A and C, potassium and lots of phytochemicals. You can eat tomatoes raw when you add them in salad or cooked and added to your favorite meals.
Sweet Potatoes. Think sweet and colored, not the white ones. A lot of people don’t know that sweet potatoes are not only delicious but also oozing with antioxidants, folate, calcium, vitamins, iron, and potassium, among others. It promotes digestion and is also a great staple for individuals with cancer or heart disease. Boil or roast your sweet potatoes and add a little butter for flavor, and you’re all set for breakfast or dinner.
Whole grains. Popular for their capacity to reduce blood cholesterol levels, whole grains are rich in soluble fiber, such as in oats and corn flakes. They make a heavy breakfast and are great for those who need to lose weight or maintain a healthy diet to prevent the progression of diseases. Elements in whole grains that also help effectively perform these actions are folic acid, vitamin B and folic acid. Get a sufficient dose of oats, brown rice, or whole wheat bread daily.