10 Best Superfoods to Eat to Be Your Healthiest 

No single item, not even a superfood, can provide all of the nutrition, health benefits, and energy we require to survive. The US Dietary Guidelines for 2015-2020 advocate for healthy eating patterns that “combine healthy choices from across all food groups — while paying attention to calorie restrictions.” 

Studies have demonstrated healthy eating habits minimize the risk of high blood pressure, heart disease, diabetes, and certain malignancies. Dietary patterns that are primarily plant-based, such as the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, have shown considerable health advantages and a reduction in chronic disease.  

However, there are a few dishes that deserve special recognition. These “superfoods” provide essential nutrients that can power your meals and snacks while enhancing a balanced eating pattern. 

1. Soybean oil yield 

Soybean oil is a vegetable derived from soybean seeds (Glycine max). It is one of the most popular cooking oils and the second most popular vegetable oil. The soybean oil yield is recommended for parenteral feeding as a source of calories and essential fatty acids. 

Plant sterols, which are generated from soybean oil, decrease total cholesterol and “bad” LDL cholesterol. Significantly, Osteoarthritis is treated with specially prepared soybean oil.  

To repel mosquitoes and other insects, some individuals apply soybean oil directly to their skin. 

2. Beans 

Beans are high in iron and fiber, and they can help lower your cholesterol, lower your risk of heart disease, lower your chance of cancer, and keep your body running for extended periods. According to studies, folks who eat beans regularly weigh 7 pounds less and have a smaller waist than their bean-free counterparts. 

3. Eggs 

Eggs, a source of high-quality vegetarian protein, may offer your meal greater staying power. One egg has around 70 calories and 6 grams of protein. Furthermore, egg yolks include lutein and zeaxanthin, two antioxidants that aid eye health.  

Indeed, growing evidence connects lutein and zeaxanthin to a lower risk of age-related macular degeneration, the primary cause of blindness in persons over 50. Furthermore, lutein may assist in protecting your skin from UV damage. Who knew an egg could be so nutritious? 

4. Berries 

It doesn’t matter what sort of berry you eat; they’re all high in fiber, phytochemicals, and antioxidants that, when consumed consistently, help maintain your mind and body in good shape. Blueberries can aid boost memory and slow the progression of Alzheimer’s and dementia. A cup of strawberries also contains a full day’s worth of vitamin C, which has skin-firming qualities. 

5. Nuts and seeds 

The first reason to consume a handful of nuts daily is to live longer. Walnuts are high in omega-3 fatty acids, supporting heart health, lowering bad cholesterol, and improving mood. Flaxseed, high in omega-3 fatty acids and considered one of the most effective plant foods, can reduce your risk of cancer, heart disease, stroke, and diabetes. 

6. Oranges 

Orange is a good source of vitamin C. Besides; vitamin C is also essential for producing white blood cells and antibodies that fight infections; it is also a powerful antioxidant that protects cells from free radical damage and produces skin-firming collagen.  

7. Sweet Potatoes 

Sweet potatoes get their bright orange color from alpha and beta carotene. The body transforms these chemicals into active vitamin A, which aids in the health of your eyes, bones, and immune system.  

These phytochemicals also act as antioxidants, scavenging disease-causing free radicals. One medium sweet potato, or about 1/2 cup, contains nearly four times the daily dose of vitamin A and some vitamin C and B6, potassium, manganese, lutein, and zeaxanthin. 

8. Oats 

Eating more oats is a simple method to increase your fiber consumption. Fiber is healthy for our stomachs and waistlines and keeps us full. Furthermore, oats are whole grains, and plain oats have no added sugar. Start with simple oats and make them into healthy dinners and snacks such as homemade granola to eat with fruit and yogurt, blueberry oat cakes, or DIY energy bites with peanut butter for a superfood supper or snack. 

9. Mushrooms 

Mushrooms have long been identified as a superfood and are still utilized in traditional Chinese medicine to cleanse the body and promote lifespan. Mushrooms have long been studied for their antibacterial, antioxidant, and anti-inflammatory effects, and mycotherapy is utilized as a supplemental treatment for breast cancer.  

While clinical research is scarce, lab and animal research on the use of mushrooms to help prevent and treat breast cancer has given promising results, according to a study published in the journal Oncotarget in May 2018.  

10. Tea 

According to studies, drinking tea regularly may lower your chances of Alzheimer’s, diabetes, and some cancers, as well as having better teeth and gums and stronger bones (Tea may also help with weight loss). How? Tea is high in flavonoids, a type of antioxidant. 

Whatever type of tea you choose, consume it freshly brewed to optimize the effectiveness of its flavonoids. If you wish to keep a batch of cold tea in the fridge, add a little lemon juice—the citric acid and vitamin C in the lemon, lime, or orange juice help retain the flavonoids. 

Bottomline  

Whether you want to revamp your diet or change your meals, incorporating some of these foods into your routine is essential. Many foods listed above are delicious and high in vitamins and antioxidants. Also, some of these may even help you lose weight. Don’t be afraid to try something new if you don’t regularly challenge your palette.