While taking health supplements does help to maintain good health, commercially sold vitamins and minerals can be very costly. A better and cheaper alternative is to include lots of superfoods in the daily diet to achieve optimal natural health.
Check out the nutritional benefits of the following superfoods.
Avocados
Despite their high caloric and fat contents, avocados are rich in monounsaturated fatty acids that help reduce bad LDL cholesterol while raising good HDL cholesterol levels. They have also been found to help control diabetes. They contain dietary fiber, potassium, magnesium, folate and can help in the absorption of nutrients from other foods.
Berries
Most berries are naturally sweet and provide lots of vitamin C and dietary fiber. A cup of strawberries has more than 100mg of vitamin C and only 53 calories while also providing calcium, magnesium and potassium and folate. A cup of blueberries has less amounts of vitamin C than strawberries but it is packed with antioxidants, including anthocyanins and polyphenols. Other berries that should be added to the diet are raspberries, gooseberries and currants.
Broccoli
Broccoli is a superfood containing lots of vitamins A, B1, B2, B3, B5, B6 and C. It is loaded with calcium, iron, magnesium, phosphorus, potassium and zinc too. But broccoli’s real potent nutritional value lies in substances known as isothiocyanates, which are powerful anti-carcinogens that prevent and fight cancer.
Carrots
Carrots are rich in beta carotene, which is converted into vitamin A in the body, and vitamin K. They also contain plenty of potassium and manganese. The nutritional value of carrots makes them good for eye disorders, skin care, nervous disorders and indigestion.
Kiwis
Kiwis are primarily known for their extremely high content of vitamin C. One kiwi has up to 120% of the Recommended Daily Allowance for vitamin C. Kiwis also contain vitamin E, folate, copper, magnesium, potassium and dietary fiber. Even the skin, which is edible, has plenty of flavanoid antioxidants.
Oats
Touted as the king of dietary fiber and known for its cholesterol-lowering powers, oats also contain protein, potassium, minerals and antioxidants. They can also help stabilize blood glucose in the body. So those with heart disease and diabetes should include oats in their daily diet.
Soy
Soy-based foods such as tofu and soy milk are not only excellent sources of protein, they are also rich in phyto-estrogens, which can help reduce the risk of breast cancer and alleviate discomforts associated with menopause.
Spinach
Popeye is right. Spinach, which is loaded with calcium, folic acid, vitamin K and iron, is a superfood. It also has high amounts of carotenoids and antioxidants such as coenzyme Q. Because of its near zero caloric content, spinach can be eaten in large quantities. Other dark green leafy vegetables with similar nutritional value are kale, Swiss chard and turnip greens.
Tomatoes
Lycopene, the red pigment in tomatoes, is a very potent antioxidant. Tomatoes also have coumaric acid and chlorogenic acid, which help prevent lung disease. Because of their low caloric content, tomatoes are ideal for weight loss. Unlike most greens and fruits, tomatoes are actually better eaten cooked than raw as cooking increases the effect of lycopene.
Walnuts
Although walnuts are high in calorie, they are also a great source of omega-3 fatty acids, known for their cancer-fighting capabilities. Other nutrients found in walnuts are antioxidants and plant sterols that can help reduce blood cholesterol levels.
Granted, the list of superfoods above is not conclusive. There are scores of others with other essential nutrients. However, including avocados, berries, broccoli, carrots, kiwis, oats, soy, spinach, tomatoes and walnuts in the daily diet will certainly help promote natural optimal health.
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