Types and benefits of superfoods

Berries: Berries are high in fiber, naturally sweet, and rich in antioxidants and disease-fighting nutrients. They can help reduce the risk of high blood pressure, heart disease, and certain cancers. You can add them to yogurt, cereals, and smoothies, or eat them plain for a snack ¹.

Fish: Fish is a good source of protein and omega-3 fatty acids, which help prevent heart disease. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines. You can buy fresh, frozen, or canned fish ¹.

Leafy greens: Dark, leafy greens are a good source of vitamin A, vitamin C, calcium, and several phytochemicals that have a positive effect on your health. They also add fiber to your diet. You can try varieties such as spinach, Swiss chard, kale, collard greens, or mustard greens. You can throw them into salads or sauté them in a little olive oil. You can also add greens to soups and stews ¹.

Nuts: Nuts are a good source of plant protein and contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. You can add a handful of nuts to oatmeal or yogurt or have them as a snack. But remember they are calorically dense, so limit to a small handful. You can try various types of nut butters such as peanut (technically a legume), almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads ¹.

Olive oil: Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease. You can use olive oil as a salad dressing or for cooking ¹.

Eggs: Eggs are a good source of protein and contain essential amino acids. They also contain choline, which is important for brain health. You can eat eggs boiled, fried, or scrambled ².

Sweet potatoes: Sweet potatoes are a good source of fiber, vitamins A and C, and potassium. They can help regulate blood sugar levels and reduce inflammation. You can bake, roast, or mash sweet potatoes ³.

Quinoa: Quinoa is a good source of protein, fiber, and several vitamins and minerals. It is also gluten-free. You can use quinoa as a substitute for rice or pasta ⁴.

Green tea: Green tea is a good source of antioxidants and has been shown to reduce the risk of heart disease and certain cancers. You can drink green tea hot or cold .

Dark chocolate: Dark chocolate is high in antioxidants and has been shown to reduce the risk of heart disease. You can eat dark chocolate as a snack or use it in baking .