Top 5 Superfoods to be eaten everyday
These are the foods you should be eating everyday – and they’re probably already in your kitchen.
We’ve all heard about superfoods, but what are they and how do we get them, even on a budget?
Rather than reinventing the wheel with the latest fad diet, try adding more of these delicious – and affordable – healthy ingredients that will keep your body at its best. Here are 5 of our favourites…
Nicknamed the “brain berry”, blueberries are packed with antioxidants and can help fend of cancer, diabetes, and memory changes associated with age. Rich in fibre, and vitamins A and C, you can reap the benefits of this sweet snack with a serving size as small as a cup.
How to have it – Sprinkled over plain yogurt, oatmeal or granola, added to your morning pancakes or as part of a smoothie.
Not all leaves are created equal, and for such a simple ingredient spinach packs a lot of punch. A one cup serving is a rich source of omega-3s, folic acid, and lutein, which can help build muscle, reduce the risk of heart disease, stroke and osteoporosis – and even help your sex drive.
How to have it – As a base for a salad, a topping on your pizza or as part of your morning smoothie.
Don’t let this unassuming ingredient fool you – though small in size, a serving of walnuts has more heart-healthy omega 3s than salmon, more anti-inflammatory polyphenols than red wine and has half the amount of protein as a serving of chicken. Other nuts combine only one or two of these features, but with walnuts you can get all three benefits in one go. The best part? Just one serving – approximately 7 nuts – is all it takes.
How to have it – Sprinkled on salads, added to your morning oatmeal, ground with olive oil as a marinade or alone as a post-workout recovery snack.
Bright red, yellow and orange vegetables like sweet potato, yellow peppers and carrots are chalk full of a powerful antioxidant called carotenoids. Low in calories and delicious raw or cooked, squeezing in a ½ cup of carrots to your daily diet can help reduce the risk of cancer as well as fight against asthma, rheumatoid arthritis and other inflammatory conditions.
How to have it – Shredded in salad, sliced with hummus as a snack, cooked and glazed to serve with dinner.
Lentils have long been noted as a healthy choice and none are better than the black bean. Filled with anthocyanins – an antioxidant compound that helps boost brain power and heart health – black beans contain no saturated fat, are low in calories, and serve up a whopping 8 grams of protein and 7.5 grams of fibre in a ½ cup serving.
How to have it – Add it to your chilli, make a breakfast burrito or create a healthy dip by blending beans, olive oil and garlic.
What are your favourite ways to eat these healthy foods?
Have you got a health question?
We've teamed up with AXA PPP healthcare to bring you articles, information and tips from their clinical teams on a wide range of health topics. And if you have a health related question of your own - about your or your family's health, medication or upcoming procedures, for example - you can also access their, "Ask the Expert" service. Available around the clock, 365 days a year this free resource allows you to ask the team of friendly and experienced nurses, midwives and pharmacists about any health concerns you may have - whenever you need them, 24 hours a day, every day. Please get in touch now.
Click below to submit your question online.
Rachel - Silversurfers Assistant Editor
Latest posts by Rachel - Silversurfers Assistant Editor (see all)
- Chinese New Year meals you can make at home - January 24, 2020
- Tomato Shakshuka - January 24, 2020
- Make your own candles with these online resources - January 21, 2020
- 2020 is the Year of the Rat - January 20, 2020
- What’s the best way to stay fit and active as you age? - January 17, 2020
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!