10 Superfoods You Should Add to Your Daily Diet
About 75% of Americans say they eat healthy, though there’s evidence to the contrary. In fact, more than 80% of Americans fail to eat the recommended amount of fruits and vegetables. Meanwhile, many overeat refined grains and sugar.
Nearly 40% of adults in the US are obese, too.
If you’re looking for ways to improve your vegan diet, consider adding these 10 superfoods. Adding these foods to your diet can help you get essential vitamins and minerals. You can give your overall diet a boost and live a healthier life.
Get happy and healthy. Keep reading to discover our superfoods list today!
1. Dark, Leafy Greens
Dark green leafy vegetables (DGLVs) are some of the best superfoods you can add to your diet. These veggies are stock full of:
- Folate
- Vitamin C
- Fiber
- Magnesium
- Iron
- Calcium
- Zinc
Eating more DGLVs might even reduce your risk of chronic illnesses. For example, it could reduce your risk of cardiovascular disease. It might reduce your risk of type 2 diabetes, too.
These foods contain high amounts of carotenoids. Carotenoids have anti-inflammatory properties. They might help protect you from certain types of cancer.
If you want to add a mix of leafy vegetables to your diet, consider trying:
- Spinach
- Turnip greens
- Swish chard
- Kale
- Collard greens
You can cook these vegetables as a delicious side or eat them raw for an amazing salad. Many DGLVs have a slightly bitter taste. Try mixing them into a stir fry or curry for a more intense flavor.
2. Green Tea
Pour yourself a soothing cup of green tea the next time you need a caffeine boost.
Green tea is rich in antioxidants. One of these antioxidants includes catechin epigallocatechin gallate (EGCG). This compound could protect you from cancer, diabetes, and heart disease.
It also contains polyphenolic compounds, which have strong anti-inflammatory benefits. In fact, green tea is often used to help accomplish weight loss goals, too.
3. Berries
As you make updates to your vegan diet, make sure to eat plenty of berries. Berries are rich in antioxidants. Antioxidants could reduce your risk of cancer, heart disease, and inflammatory conditions.
Antioxidants are also used to ease digestive and immunity-related symptoms.
As an added bonus, berries are rich in vitamins, minerals, and fiber, too!
A few examples include:
- Cranberries
- Blackberries
- Raspberries
- Strawberries
- Blueberries
Try a few different berries to see which ones you enjoy most! You can add them alongside your DGLVs for a salad or blend them into a smoothie.
4. Nuts and Seeds
If you need more protein and fiber in your diet, consider making your own trail mix. Nuts and seeds both contain anti-inflammatory and antioxidant properties. Their antioxidant properties could protect your body from oxidative stress.
Add a mix of different nuts and seeds to your superfoods list, including:
- Almonds
- Pecans
- Pistachios
- Brazil nuts
- Peanuts
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flax seeds
- Hemp seeds
In fact, nuts and seeds might protect you from developing heart disease, too.
5. Seaweed
Searching for a snack? Try seaweed! Seaweed contains iodine, fiber, and vitamin K.
Ocean vegetables like seaweed contain unique bioactive compounds. These compounds might reduce your risk of heart disease, obesity, and diabetes.
6. Garlic, Turmeric, and Ginger
Add a little more flavor to your dishes with garlic, turmeric, and ginger. These three superfoods can all give your health a major boost.
For example, garlic is rich in vitamin B6, vitamin C, fiber, selenium, and manganese. It could benefit your immune function and reduce your blood pressure.
Ginger is rich in antioxidants. It can help ease pain and nausea associated with inflammatory conditions, too. It might help reduce the risk of dementia, certain cancers, adn heart disease as well.
You can mix ginger in with a superfood powder for a delicious morning smoothie.
Turmeric contains curcumin, which is a potent antioxidant. It offers anti-inflammatory effects that could prevent diabetes, cancer, and heart disease. Curcumin is also beneficial for wound healing and pain reduction.
Adding these three ingredients to your favorite beverages and drinks can give your meals an added flair.
7. Olive Oil
Instead of cooking with butter, try relying more on olive oil. Olive oil has high levels of polyphenolic compounds and monounsaturated fatty acids.
Olive oil might ease your inflammation levels. It could reduce your risk of diabetes and heart disease, too.
You can use olive oil in your own homemade dressings. It also contains vitamins E and K, which can protect your body from oxidative stress.
8. Legumes
Do you want to add a little more fiber to your diet? Consider legumes. Legumes include:
- Beans
- Lentils
- Peas
- Alfalfa
- Peanuts
These superfoods are loaded with nutrients. They could help reduce your risk of high blood pressure and cholesterol, too. In fact, they might help with type 2 diabetes management as well.
Eating legumes could curb your hunger, too. They might help improve feelings of fullness.
These legumes are full of protein, fiber, B vitamins, and minerals.
9. Avocado
If you want to spruce up your next salad, consider adding superfoods like avocado into the mix. Avocados are a fruit (though most people treat them as a veggie). They’re high in vitamins, minerals, healthy fats, and fiber.
Like olive oil, avocado is also rich in monounsaturated fats. It also contains oleic acid, which could reduce inflammation.
Consuming more avocados might reduce your risk of diabetes, metabolic syndrome, heart disease, and some cancers.
Consider blending avocado in with green superfood powder for a nutritious breakfast.
10. Sweet Potato
If you’re still searching for sources of fiber, try baking a delicious sweet potato! Sweet potatoes also contain vitamins A, C, and potassium. This root vegetable is a great replacement for fries.
Consuming more sweet potatoes provides your body with carotenoids. This antioxidant might reduce your risk of certain cancers.
Antioxidants won’t increase your blood sugar levels, either. In fact, they could improve your blood sugar control if you have type 2 diabetes.
Feeling Super: 10 Superfoods for a Happy, Healthy Diet
You don’t have to follow a bland diet to eat healthier this year. Instead, consider adding these 10 superfoods into the mix. These superfoods could give your body the boost it needs!
Searching for more ways to improve your diet with superfoods? We can help.
Check out our green and red superfood powers today. Explore our shop to get started.
