For years, people associated the word “diet” with “restriction.” Restrictive diets can be challenging to maintain for many people, but what if you tried adding certain foods to your diet, rather than subtracting? There are some foods that can make a world of difference in any diet.
Once you know what fuels your body best, you can make better decisions, implement healthy swaps and design a custom menu that delights your taste buds while enhancing your well-being. What should you eat? Here are ten of the best superfoods to add to your diet.
1. Turmeric With Black Pepper
Are you in the mood for curry? Turmeric contains curcumin, a potent anti-inflammatory with proven power to lower systemic inflammation, as evidenced by certain markers doctors can measure in your blood.
However, you need black pepper to get the most out of this herb, as the piperine it contains increases your body’s ability to use curcumin by 2,000%. What if you aren’t a fan of Indian cuisine? Guess what? Adding a bit of both spices to your morning coffee or tea gets you the benefits while adding a light hint of chai to your favorite cuppa.
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2. Ginger
Ginger is another Eastern herb widely praised in Ayurvedic medicine. Ayurvedic practitioners use it as part of their trikatu formula, which also contains black and Indian long pepper. This remedy is frequently used to treat upper respiratory infections and has even demonstrated effectiveness as a possible COVID remedy. You can also add this spice to your morning tea or bake a batch of snaps.
3. Apples
Do you sometimes struggle with “the go?” If so, apples are a superfood you need in your life for two reasons. Why?
Dehydration can result in constipation. Apples consist of 86% water, keeping you more hydrated when you forget to sip. You also need fiber to draw that water into your stool, protecting your comfort, and apples are rich in pectin, a type that your healthy gut bacteria love.
4. Pecans
Pecans contain more antioxidants per serving than any other nut. What are antioxidants and why do you need them? These superfoods bind to free radicals, molecules missing an electron that seek to scavenge what they lack from your body’s cells. When this process occurs, so does disease. Antioxidants whisk free radicals out of your body before they cause harm.
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5. Flaxseeds
Flaxseeds contain oodles of fiber, but that’s not their only perk. They’re also a rich source of lignans, which may help you balance your hormones. They’re critical for forming estrogen, a hormone both sexes have, although women have more than men.
6. Olive Oil
You have probably heard that olive oil is great for your heart. A recent TikTok trend even advocates drinking a shot of it per day. What makes it so magical? It’s rich in monounsaturated fats — the healthy kind your body needs — as well as antioxidants and polyphenols like linolenic acid that nurture your ticker.
7. Apple Cider Vinegar
Type 2 diabetes threatens millions of Americans, often without their knowledge. It occurs when your body no longer maintains sufficient sensitivity to insulin, a hormone that manages your blood sugar. Studies indicate that apple cider vinegar mitigates insulin resistance, helping your body keep your endocrine system in balance.
8. Yogurt
The healthy bacteria in your intestines form a collective — your microbiome. They do everything from helping you digest to producing serotonin, a neurotransmitter you need to feel calm and happy. While everyone is born with a microbiome, you lose some of these beneficial critters over time. However, you’ll find them in fermented foods like yogurt, which can replenish what you’ve lost.
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9. Deep, Leafy Greens
Deep, leafy greens are antioxidant powerhouses. They’re also rich in multiple nutrients you need for health, such as B vitamins for converting food into energy and supporting healthy blood, brain and heart function.
Additionally, they contain chlorophyll, the substance that makes them green. Some people supplement with chlorophyll to prevent cancer, protect their cognitive function and stave off unwanted pounds.
10. Berries
Finally, berries are rich in anthocyanins, a group of antioxidants known for improving heart and brain health. Some, like acai and goji, often bear superfood labels, but anything from blueberries to raspberries gets you a dose of the good stuff. They’re also easy to add to your diet by adding them to yogurt parfaits or sprinkling the dried fruits over salads.
Add These Superfoods to Boost Your Diet for Optimal Health
Dieting need not mean depriving yourself. It includes adding more of the good stuff. Increase your intake of these ten superfoods and mindfully observe their effects on your health and well-being.