1. Berries
Blueberries especially are packed with antioxidants. They prevent all kinds of disease and are known for creating age-defying skin. They have high amounts of vitamin C, E and B, and a ton of minerals. Strawberries and pomegranate also rate high. Buy frozen blueberries and mix into oatmeal or mix with low fat / zero fat yogurt. Berries go well with almost everything.
My favourite? Strawberry milkshake with fresh strawberries.
2. Beans, Peas and Pulses
Low in fat, high in protein and fiber, beans, peas and pulses are incredibly healthy, versatile and make a great entree on their own or as part of your favourite pasta dish, soup or new culinary experiment. Black beans go great with burritos, chickpeas are nice spiced, and almost any bean tastes great made into a heated or cold salad with some tomato and corn.
Broccoli is particularly notable for being nutrient dense, containing vitamin C, beta-carotene, calcium, folate and vitamin K. Frozen greens are just as nutritious as their fresh counterparts. Frozen spinach is really convenient if you like spinach. No picking through the stems and spoiled pieces, just heat and cook!
4. Nuts and Seeds
Use nuts and seeds in your cooking, for snacks and even healthy baking of oatmeal cookies. Many people are wary of nuts and seeds because of the high fat content (which to be fair, is Omega-3 fat so you want that anyway), but in moderate doses, they are full of fiber, protein, Omega-3's, vitamins and minerals. Raw almonds and walnuts are proven to reduce the risk of heart disease, prevent cancer, diabetes and they give you great hair and nails! The best seeds are sunflower and pumpkin when it comes to the nutritional value.
5. Oats
Oats! The breakfast of champions! Filled with protein, fiber, Vitamin E, thiamine, copper, magnesium, potassium, zinc and many others, oats have amazing health benefits: Reduced risk of coronary heart disease, lower cholesterol, and they keep you full for a very long time! I personally like my oatmeal as a cookie with granola mixed in, but that is just me. Homemade Oatmeal Granola Bars!
BONUS SUPERFOODS!
You weren't expecting just five were you?
Although all tea have antioxidants, green tea is less processed and has more flavonoids (the antioxidants). Green tea has been reported to assist weight loss by increasing the metabolic rate. Green tea has also been shown to reduce gum disease, prevent kidney stones, and reduce the risk of stroke and cancer.
7. Tofu and Soy
Packed with protein, minerals, vitamins and omega-3 fatty acid. It's known to prevent cancer, osteoporosis, cardiovascular disease, and ease menopausal symptoms. It also makes a great dairy alternative if you are lactose intolerant.
Very high in beta-carotene. These antioxidants boost cell communication and strengthen the immune system. They protect the eyes from degeneration, and ward off cancer and heart disease. They also contain a ton of useful vitamins and minerals your body needs anyway!
9. Yogurt
Plain, no fruity stuff, and with live bacteria. Just don't leave it in the sun or a hot place for a long period or it will go bad. Yogurt heals the digestive tract, lowers cholesterol, boosts the immune system, clears skin and fights osteoporosis and arthritis. It's high in vitamin B6 and B12, in addition to calcium, magnesium, zinc and potassium.
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