9. Beans for proteins

9. Beans for proteins

Beans are an excellent source of solube fiber and good carbohydrate to eat daily. Soluble fiber helps the heart by soaking up cholesterol before having a chance to stick to the artery wall. The cholesterol is then eliminated through normal body functions.

They contain the highest plant protein rating but must be combined with a grain such as brown rice to create a “complete” protein.

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10 Superfoods to Eat Daily for Optimal Health

verywellfit.com

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6. Yogurt for probiotics

Yogurt is known for its probiotic beneficial bacteria. Yogurt is shown to reduce the growth of harmful bacteria in the digestive tract.

Yogurt is also a great source of bone building calcium. Look for the phrase “live and active cultures” on labels to ensure it contains probiotics. It is also recommended to consume plain over sugared varieties. 

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7. Brocolli

Broccoli, a cruciferous veggie, contains one of the most powerful antioxidants in our dietary toolbox. Broccoli protects our body against cancer and ranks at the top of the superfood list.

Broccoli offers high nutritional value with low calorie.t is the most nutrient-dense of these vegetable "superfoods."

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1. Blueberries

In a study of common fruits and vegetables, blueberries contained more antioxidants than over 40 of their competitors. Blueberries are also high in water, providing hydration to the skin and cells of the body.Eating half a cup of blueberries satisfies one fruit serving per day.

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8. Olive oil

Olive oil is also bursting with antioxidants called phenols linked to prevention of cholesterol buildup in the artery walls. Look for “virgin,” “extra-virgin,” or “cold-pressed” olive oils for best nutritional values.

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10. Cinnamon for healing

Cinnamon is one of the spices that heals our body from infections, diseases and colds. It is naturally sweet and also boosts metabolism. It also tastes great with any drinks, smoothies or teas.

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5. Flaxseeds

Flaxseeds are not only a good source of fiber but also loaded with alpha-linolenic acid. Alpha-linolenic acid is an essential fatty acid shown to reduce inflammation in the body.

Flaxseeds also contain lignans, a type of plant compound known as polyphenols. These precursors contribute to reduced rates of certain hormone-related cancers. 

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3. An apple a day keeps the doctor away.

Research might actually confirm that “an apple a day keeps the doctor away.”  

Apples are loaded with antioxidants and catechin, which protect our cells and help reduce the risk of cancer and heart disease.You can get more fiber and nutrients by eating the skin.

The apple and skin are higher in fiber than a lot of other fruits, which can help with weight loss by improving satiety.

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2. Oats

Oats are high in soluble fiber and linked to lowering blood pressure and overall cholesterol levels. Oats are a good carbohydrates. It helps to slow the digestion of sugar. Oats are also a great source of plant protein helping with muscle growth and repair.

 Power up your day and your body with a bowl of oats—and breakfast aside, it's an excellent pre- or post-workout meal.   

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4. Green tea for metabolism

Green tea contains a powerhouse of antioxidants. Its antioxidant values are shown to be higher than those measured in fruits and vegetables.Green tea also prevents cell damage.

This powerful antioxidant is shown to reduce high blood pressure and decrease the risk of heart disease.Other health benefits include increased metabolism for weight loss. Enjoying high tea just became sweeter—just remember to keep it green. 

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1. Eggs

Eggs are undeniably healthy and delicious.

Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.

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The 12 Healthiest Foods to Eat for Breakfast

healthline.com

What are superfoods?

Superfoods are foods that have a very high nutritional density. This means that they provide a substantial amount of nutrients and very few calories.

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Superfoods: Health benefits, uses, and risks

medicalnewstoday.com

Superfoods: A Primer

Any food is generally promoted to a ‘superfood’ status when it has a generous amount of desirable nutrients, disease-killing abilities, and has other health benefits apart from the nutritional value.

The Merriam-Webster Dictionary defines a superfood as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fibre, or fatty acids) considered beneficial to a person’s health.”

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Superfoods or Superhype?

hsph.harvard.edu