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Whether the superfood label is on a kale wrap or a bowl of yogurt, there’s no doubt that these foods have become more mainstream and widely available. While they may have extra nutrients that other food lacks, a healthy diet should be diverse and balanced, not based on one or two foods. The healthiest people eat a rainbow of colors from fruits and vegetables, whole grains, lean protein and low-fat dairy. Having a well-nourished body does more than maintain a trim waistline; it can also help you fend off the debilitating effects of depression and other mood disorders. The U.S. Centers for Disease Control and Prevention estimates that half of adults will experience a mental illness in their lifetime, and a diet rich in nourishing foods can help them recover.
The following 10 superfoods can help you nourish your body in a variety of ways, from keeping your skin looking young and vibrant to supporting brain function. These flat ovular seeds are high in fiber and omega three, as well as essential minerals and antioxidants. They can be added to a smoothie or eaten on their own as a snack. The nutrient-dense fruit has been touted for its heart-health benefits, but avocados have much more to offer than just good fats and vitamins K & A. The green powerhouse contains a compound called capsaicin that can increase metabolism, and it’s rich in vitamin C to support immune system function. The low-calorie leafy vegetable is packed with antioxidants, vitamins and minerals, including the eye-healthy lutein and the hunger-satisfying thylakoids.
It is also an excellent source of folate, which is important for pregnancy and to form new blood cells. Despite getting a bad rap for their cholesterol content, eggs are actually an excellent source of protein and choline, which helps regulate the nervous system. They are also rich in omega 3 fatty acids, which are necessary for brain and eye development. This fatty fish is a superfood for the mind, too. It’s a great source of omega 3, which can help reduce inflammation and promote cardiovascular health, and it also offers vitamin B3, selenium, potassium and other essential minerals.
During winter, fresh juicy citrus fruits like oranges and tangerines are a great way to get the vitamin C we need to boost immunity. They are also loaded with lycopene, which can protect against UV damage and keep the skin healthy. The popular fermented food is high in protein and calcium, making it an ideal breakfast option. It can be dressed up with berries, seeds or tahini to make it taste more exciting, or eaten as a dessert. Yoghurt is also great for bowel health, as it has probiotics to aid digestion and keep the gut healthy. If you’re lactose intolerant, kimchi, sauerkraut or pickles are other good options to try.
