5 Foods You Should be Eating More Of
Food shouldn’t just be something that keeps you from going hungry. Food should also provide you with the energy and nutrients you need to improve your health and keep illnesses at bay. If you want to get the best nutrition from your food, your best bet is eating superfoods that are packed with nutrients to help keep your immune system on guard.
While you’re probably already consuming some superfoods such as eggs on a daily basis, there are other foods packed with minerals, vitamins as well as disease-fighting antioxidants and phytochemicals that you should be eating more of. Here’s the top five.
Sardines are rich in omega-3 fatty acids such as DHA and EPA that support cardiovascular health by lowering cholesterol levels. Sardines are also one of the best sources of vitamin B12, which has been linked to keeping homocysteine levels in check. Homocysteine is a non-protein amino acid that can damage artery walls; elevated levels of this substance are associated with blood clots, heart attack and stroke. Sardines are also a great source of vitamin D, which plays an important role in bone health by helping the body increase calcium absorption.
Kale is another nutrient-rich superfood, like its fellow cruciferous greens like cabbage, watercress and broccoli. Its nutrient content covers three areas: anti-cancer nutrients (glucosinolates), anti-inflammatory nutrients and antioxidant nutrients, bringing the benefits of cancer prevention. Studies have found that eating kale reduces the risk of ovarian cancer, prostate cancer and bladder cancer. Kale is also a top source of vitamin A, which promotes skin and eye health.
Oats are a gluten-free whole grain and are an excellent source of fiber, antioxidants vitamins and minerals. Research has shown that oats and oatmeal provide several health benefits, including lowering cholesterol levels, preventing heart failure, reducing the risk of cardiovascular disease, enhancing the body’s immune response to infection. Oatmeal may even play a role in stabilizing blood sugar. A bowl of oatmeal is truly the perfect way to start the day right. To enhance the taste, add more nutrients and make your bowl more visually appealing, add fresh fruit such as bananas and apples.
Packed with calcium, protein and a slew of vitamins and minerals such as potassium and phosphorus, yogurt is another food item you should be getting more of. Some of the health benefits you can get from yogurt are preventing osteoporosis, reducing the risk of high blood pressure as well as relieving some gastrointestinal conditions such as constipation, inflammatory bowel disease and lactose intolerance.
What makes yogurt unique is the good bacteria it contains. These bacteria are live active cultures that help in maintaining the health of the digestive tract. These probiotics include Lactococcus paracasei, Lactobacillus acidophilus and Bifidobacteria bifidus.
Mushrooms are classified as vegetables in the food industry, mushrooms are technically plants belonging to the fungi kingdom. Like vegetables however, mushrooms are chock-full of nutrients that help protect the body against infections and diseases. Mushrooms are rich in vitamins, minerals, proteins, antioxidants, antibiotics and amino acids.
Mushrooms therefore have the nutritional capability to reduce the risk of cancer, control blood sugar levels, promote cardiovascular health, lower blood pressure, boost immunity and contribute to healthy weight management.