7 Super Foods to upgrade your daily diet!
According to the National Institute of Diabetes and Digestive and Kidney diseases more than 2 in 3 adults are overweight or obese, increasing their risk of diabetes and other related diseases by more than 50%. This is all a result of our food and meal choices on a daily basis.
To combat this we have put together a list of 7 fruits and vegetables to keep in your pantry to guarantee a healthy body and mind. These naturally grown ingredients are probably one of the few guiltless pleasures we can readily eat today, without the worry of artificial sugars, or other things that most treats are packed with.
Whether frozen or soft, bananas deliver a touch of sweetness and a creamy, dessert-like texture to any time of day. Whether popped into a smoothie or sliced into your morning cereal this readily available fruit is guaranteed to boost your health as well! “Bananas are full of potassium, fiber, and vitamin B6,” says New York-based Tanya Zuckerbrot, M.S., R.D. Vitamin B6 is important for healthy brain function and keeping your immune system strong.
This superfood may be a little foreign to you, but it’s worth getting familiar with. Spirulina is a type of green-blue algae that’s rich in, well, almost everything: protein, omega-3s, B vitamins, zinc, iron, beta-carotene, and the list goes on. Zuckerbrot cautions, “It remains a controversial green because of its toxin-containing microcystins, which can absorb heavy metals from the water it is grown in. However, not to worry so long as you buy your spirulina from a trusted brand.”
These little berries are low in sugar — about 5g per cup — and are full of fiber — about 8g per cup. “They are loaded with potassium, vitamin C, and antioxidants to help ward off cancer,” says Zuckerbrot. Pair this fruit with your choice of protein, and you’ve got yourself an anti-aging, cancer-fighting, and muscle-building snack (or meal) on the go.
Though peanut butter is definitely a diet-friendly choice, almond butter has got it beat this time around. “Almond butter has more iron, vitamin E, and calcium than peanut butter,” says Jim White, R.D. “It’s also rich in monounsaturated fat and has less saturated fat than peanut butter, which is important for people with high cholesterol.” Almond butter also helps keep your hunger pangs at bay due to its high protein and fiber content.
Vegetables, fruit, and supplements usually steal the spotlight when it comes to creating a dynamite shake, but don’t forget about potent spices like cinnamon. Cinnamon is a sweet, versatile spice that goes great in any smoothie. “Studies have shown that cinnamon regulates blood sugar, which makes it a great choice for diabetics or anyone suffering with hypoglycemia. It also reduces LDL cholesterol,” says Zuckerbrot. “If you’re looking for sweetness, add 1-2 teaspoons of cinnamon to get a warm, sweet flavor in your smoothie without adding sugar.”
Sprinkle a small spoonful of chia seeds into your smoothies, cereals or breakfast drinks and, voila, you’ve got a super meal. These tiny seeds pack a major punch when it comes to their nutritional stats. They’re a great source of heart-healthy omega-3s and also pack 10g of fiber per 2 tablespoon serving. Research suggests that consuming chia seeds may help lower cholesterol and blood pressure.
When creating the perfect healthy breakfast, milks like almond, soy, and coconut are great substitutes for dairy. They tend to be a little creamier than regular milk and come with their own list of health benefits, including increased calcium absorption. Of the three, soymilk packs the most protein. Always check the label to make sure there are no added sugars or artificial sweeteners!
National Institute of Diabetes and Digestive and Kidney Diseases. www.niddk.nih.gov
www.Ffactor.com – Fibre for good nutrition and weight loss
www.Jimwhitefitlife.com – Jim White fitness and nutrition studios