While no one food can bestow all the requirements a healthy human body requires, there are several foods that seem to outwork many others when it comes to delivering the goods.
Here is a list of our favorites!
Dark and leafy
Greens like kale, collards, chard and spinach are powerhouses when it comes to nutrients like folate, iron, calcium, magnesium, vitamin C and fiber, and can help reduce risk of heart disease and type 2 diabetes.
Berries
These tiny guys deliver incredible amounts of vitamins, mineral, fiber and antioxidants that are associated with reduced risk of heart disease and other inflammatory conditions. There’s even research showing they may be effective treatment for some digestive and immune disorders when used along with traditional medications.
Green Tea
With less caffeine than coffee, green tea can still give you a bit of that kick while also delivering loads of antioxidants and polyphenols. Green Tea contains a catechin named EGCG which has been shown to protect against heart disease, diabetes and cancer and can even promote weight loss in some people.
Legumes
Lentils, peas, peanuts, alfalfa and soy all fall under legumes and are loaded with B vitamins, minerals, protein and fiber. Research has shown they may help in type 2 diabetes management and help control blood pressure and cholesterol.
Garlic
Garlic is a great source of manganese, vitamin C, B6, selenium and fiber. It has been used for medicinal purposes for centuries and may be an effective way to reduce cholesterol and blood pressure in addition to supporting immune function.
Olive oil
With high levels of monounsaturated fatty acids and antioxidants like vitamins K and E, olive oil can help reduce inflammation and protect against things like heart disease and diabetes.
Turmeric
This bright yellow spice contains curcumin which is a strong antioxidant and anti-inflammatory and may help in treatment and prevention of cancer, heart disease and diabetes and also in wound healing and pain reduction. It’s best absorbed when paired with black pepper.
Salmon
Packed with omega-3 fatty acids, B vitamins, potassium and selenium, salmon can help lower your risk of heart disease and diabetes and can play a key role in maintaining a healthy weight.
Avocado
Like olive oil, avocados contain high levels of monounsaturated fatty acids, reducing inflammation.
Sweet potato
Loaded with fiber, potassium and vitamins A and C, these root veggies are a great source of carotenoids, which may reduce cancer risk. And even though the word “sweet” is right there, they don’t really increase blood sugar much and may actually help control blood sugar for those with type 2 diabetes.
We all know a balanced diet is key to a healthy life but maybe take some time to add some of these hardworking, not to mention delicious, “super” foods to your diet to help lower your risk of chronic inflammation and disease.
About Revan Health
Revan Health provides welcoming, respectful family medicine for all from infants to geriatrics. We understand the pain and frustration that comes with not feeling heard by your family care provider. We believe access to respectful care is key to improving medicine adherence and overall life satisfaction for our patients. Like us on Facebook (link) or visit us at revanhealth.com.
Sources:
https://www.healthline.com/nutrition/true-superfoods
https://www.healthline.com/nutrition/how-to-eat-healthy-guide