Food has a massive impact on the quality of everyone's life. Whether that’ll have a positive or negative impact will depend on the food quality. In other words, superfoods stand out more than others due to their health advantages.

A healthy and diverse diet can reduce health risks such as diabetes, chronic illness, high blood pressure, heart disease, and certain cancers.

The foods we consume impact not only our physical well-being but our mental health as well. According to the American Psychological Association, multiple studies conducted on individuals worldwide suggested that poor diet habits could result in a range of psychological problems, such as depression, anxiety, and ADHD (Attention-deficit/hyperactivity disorder).

In contrast, the consumption of a healthy and well-balanced diet reduced the chances of said mental problems from occurring. For the sake of our mental and physical well-being, it’s evident that a proper and diverse intake of nutrients every day needs to be a top priority. But how can we be sure that our diet comprises the right amount of different food chains? Incorporating superfoods into our daily diet is an excellent solution.

What Is a Superfood?

In other words, they’re the champions of the food world, heavily saturated in life-giving elements such as vitamins, antioxidants, enzymes, healthy fats, and minerals.

While there’s an excellent variety of superfoods to consider for one’s daily diet, here are the five best superfoods you should add.

5 Superfoods to Boost a Healthy Diet

1. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cabbage, kale, bok choy, cauliflower, arugula, brussels sprouts, radishes, collards, and watercress. Full of fiber, folate, vitamin K, vitamin A, vitamin C, and phytonutrients, this group of superfoods can do wonders for your well-being.

They’re best known for their ability to reduce inflammation and prevent various types of cancer. It’s no wonder why cruciferous vegetables are considered a top dog in the superfood category.

How To Include Cruciferous Vegetables In Your Diet:

You can’t go wrong sauteing or roasting your cruciferous vegetables with a little bit of drizzled olive oil and sprinkled with salt and pepper. Some cruciferous vegetables, like cabbage, kale, arugula, and broccoli, make great additions to just about any salad.

2. Berries

Despite their sweet and candy-like flavor, berries are one of the favorite superfoods because of their low-calorie count and unbeatable health benefits. Saturated with fiber, antioxidants, flavonoids, and vitamin C, incorporating berries into your daily diet can improve your heart health while reducing blood pressure and cholesterol levels.

While all berries are delicious and nutritious, some of our favorites would be goji berries, blueberries, strawberries, raspberries, cranberries, and grapes.

How To Include Berries In Your Diet:

Since berries are so naturally sweet and delicious, they can be enjoyed independently, as long as they’re in season. When they’re not in season, frozen berries provide the same nutritional value as fresh ones and can be blended into yummy smoothies!

3. Avocados

Most might be surprised to hear that avocados are a fruit, not a vegetable! They're also climacteric, meaning that while they grow to full size while still attached to the tree, they ripen once removed. But even more than these exciting facts, avocados make our superfood list because of the immense nutritional value they provide.

Folic acid, magnesium, Omega 3, potassium, and iron are some nutrients you can expect upon consuming an avocado. You can also expect vitamins A, C, D, E, and K. This combination of vitamins and nutrients contribute to healthy skin, hair, eyes, gums, teeth, bones, and muscles. Avocados also help reduce cholesterol, inflammation, and heart disease, boosting the immune system and giving us a natural energy supply.

How To Include Avocados In Your Diet:

There are so many ways to include avocados in your daily diet, the simplest way being with a spoon and a little salt and pepper! But if you're not crazy about avocado, you can add it to your salads, sandwiches, or eggs. Avocados can also be mashed up and used as a spread substitute for mayonnaise or an oil substitute for drizzling over veggies. Additionally, guacamole and chips are always a good choice.

4. Nuts

Nuts make a delicious midday snack and have a wide range of health advantages." for clarity.

According to the Mayo Clinic, regular consumption of nuts can reduce the chances of heart disease, decrease blood clots, lower high blood pressure, improve artery health, and lower cholesterol levels. Nuts can boast incredible health benefits because they contain unsaturated fats, fiber, plant sterols, L-arginine, and omega-3 fatty acids. It’s usually a good idea to steer clear of those nuts that are seasoned or salted, as the added ingredients can negate the health benefits provided by these superfoods.

How To Include In Nuts Your Diet:

Nuts are a great between-meal snack as they’re quick and easy to consume on the go. But nuts can also be thrown into various salads or used as a topping for yogurt. You can even blend nuts into a powder and add it to your morning smoothie.

5. Wild Caught Fish

Wild caught fish is a phenomenal protein option as it’s high in quality protein count but low in fat. Fish is also dense in calcium, iron, zinc, iodine, potassium, vitamin D, and vitamin B2. According to the Washington State Department of Health, our bodies don’t naturally produce omega-3 fatty acids, a key nutrient that prevents inflammation, lowers blood pressure, aids in fetal development, and decreases the risk of depression, ADHD, dementia, diabetes, and Alzheimer's disease.

The only way we can get this important nutrient is by consuming it. Luckily fish, especially salmon, is high in omega-3 fatty acids. Of course, if you are vegan or vegetarian, you can substitute fish for Tofu and consume an omega-3 fatty acids supplement.

How To Include In Fish Your Diet:

Including fish in your diet is a lot easier than it sounds. Many tuna brands come conveniently packaged, allowing for an easy snack or meal during the busy work week. Salmon and shrimp can be prepared quickly and added to your salads or with one of the thousands of recipes online - shrimp tacos and Dijon mustard salmon are some must-tries! And, of course, you can always go right by starting off your day with a bagel, cream cheese, and some delicious lox.

Final Remarks

All of the superfoods mentioned above share the ability to enhance your physical and mental health. To gain the health advantages of superfoods, include a variety of them in your diet daily. Now, head to your market and stock up on these body-nourishing foods!

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