Let me share these foods with you to eat during any meal. I try to integrate them in my meal plan all the time and not only because they are good for you- they are so delicious!
Generally, i always loved these foods and in my family’s house we used to eat them all the time. But it is important to remember yourself of these foods and their positive effects on your health. They have various disease-fighting nutrients, like for example antioxidant-packed blueberries. Whenever you make yourself familiar with the effects and realize that you should eat them everyday, you will automatically keep track of consuming them more frequently.
I won’t share any of those superfoods you probably heard of in some magazine (like goji berries) which are crazy expensive. Let me just list you some simple, affordable superfoods that are easy to incorporate into a diet. Of course there are way more healthy food choices besides these 10 superfoods, but for now i think 10 is enough.
Challenge yourself and try to incorporate everyday one new food item from the list below!
1 -Eggs
My all-time favorite food, since it is a high quality vegetarian protein source (6 grams of protein per egg). Especially egg yolks are high in antioxidants which are good for your eyes (lutein and zeaxanthin) as well as for your skin. Eggs are rich in Vitamins, such as Vitamin D, B12, K and Biotin as well as minerals such as iron and selenium.
2-APPLES
An apple a day keeps the doctor away– true true true. You load your body especially with Vitamin C and improve your heart health due to fiber and polyphenols!
There are so many kinds of apples with different tastes, which makes eating them never boring! ( i used to work with an apple farm who selled all kinds of apples on the weekly farmer’s market) You can easily integrate them for breakfast in your porridge, in a smoothie, as a snack in the afternoon, for baking, and so on.
3- AVOCADO
4- SWEET POTATOES
Sweet potatoes contain alpha and beta carotene which support your body with the convertion into vitamin A. Vitamin A is commonly known for supporting eye, bone and immune health. Furthermore, sweet potatoes are rich in Vitamin C and D as well as B vitamins. So just remember- GO FOR IT!
To make sweet potatoes even sweeter you can toss sweet potatoes with honey or maple syrup, some butter and lemon juice and roast them afterwards in the oven.
5- Spinach
When we think of healthy, we tend to think of the color green but the truth is to incorporate all colors, there are more important health foods than only green-colored foods like spinach and salad.
Although, spinach is commonly known for its high amount of iron. Truth is, there are a loooot of healthy foods richer in iron! BUT: spinach do a body good, is known for helping with weight loss and reduces risk of diabetes. Spinach has important nutrients like Vitamin C as well as some fiber.
6- NUTS
EAT YOUR NUTS. Many people try to avoid them because of their high amount of fat and higher amount of calories. BUT this does not mean anything- eating nuts gives your body HEALTHY polyunsaturated fats and magnesium (important for athletes and their muscle function as well as for women and their menstrual cycle). These nutrients are known for protection against insulin resistance.
Healthy fats have a positive impact on your beauty, your natural skin care. Polyunsaturated fats produce the skin’s natural oil barrier and help you look younger. Especially women can profit of nuts in one more thing: supporting a healthy menstrual cycle.
7- Bananas
When i used to swim up to 15 kilometers per day, my coaches always made sure we eat enough bananas. Bananas are not only a perfect snack and give your body energy due to its healthy carbs, they are also rich in MAGNESIUM.
Magnesium is important for regulating muscle and nerve function, blood sugar levels, blood pressure and boosts exercise performance!
Furthermore, they are high in fiber and help your body burn fat. Your body needs healthy carbs that help curbing appetite. Bananas vary in their calorie density according to their grade of ripeness. But don’t worry about bananas and their calories: Trust me, they are good for you.
8- Kefir
Kefir is a fermented milk drink that tastes similar to drinkable yogurt and is FULL of calcium and probiotics. Calcium is very important for your bone health and probiotics support your digestive health. It can be mixed with other milk and yogurt (in smoothies) and can therefore be easily integrated in your breakfast dishes every day!
Probiotics help break down lactose and it might be easier for you to digest kefir. Further alternatives can serve as a substitute for those with dairy sensitivities: nut milk (almond, cashew, coconut).
9- Whole grain oats
It is easy to eat your oats everyday since they can serve as the perfect breakfast meal (porridge, overnight oats, smoothies with oats, cereal with oats, oat bars and so on). Oats are rich in fiber, which is good for your gut. They can help reduce cravings and appetite since they make us feel full and satisfied. To me, eating oats became an everyday habit!
10- BROCCOLI
The reason why i want to add broccoli to this list for you, is that it contains folate and is a delicious, easily-prepared side dish for you. Folate, also known as Vitamin B-9, is important in red blood cell formation. Support a healthy blood cell function and cell growth function by eating broccoli more frequently. Vitamin B9 is needed to make DNA and to divide your cells.
Bellevie🌿 