10 Everyday Superfoods

10 Everyday Superfoods

10 Everyday Superfoods You Can Easily Fit Into Your Lifestyle

We love that “superfoods” are multi-taskers—foods brimming with various disease-fighting nutrients, usually without providing too many calories, and delivered in a delicious form (think: blueberries). So, here are 10 easy-to-eat, easy-to-find, everyday “super” foods to keep eating healthy simple.

1. Berries

All berries are great sources of fiber—a nutrient that most Americans don’t get enough of and one that is important for a healthy digestive system. Fiber may help to promote weight loss. Raspberries boast the most at 8 grams per cup—and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. 

How much? 1/2 cup (125 mL) of blueberries equals one fruit and vegetable serving per day.

Tip: Sprinkle blueberries on your pancakes at the last minute-cooking the berries destroys valuable vitamin C.

2. Garlic

Garlic has antibacterial, antifungal and antiviral properties. Most of its disease-fighting potential comes from its sulfur compounds, which act as antioxidants, providing many of its cardiovascular benefits. Just six or more cloves of garlic a week can slash your risk of colorectal, stomach and prostate cancer in half compared to eating one clove a week or less.

How much? Incorporate at least one garlic clove into your diet every day.

Tip: Chop or crush your garlic, then let it stand for 10 minutes to fully release its healing potential.

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3. Olive Oil

Press an olive and you get one of the healthiest fats in the world. The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its mono-saturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.

How much? Include up to 1 tablespoon (15 mL) of olive oil in your diet every day.

Tip: Look for “virgin,” “extra virgin” or “cold-pressed” oils, which are extracted by pressing alone. Solvents and heat used to produce “light or “extra-light” oils destroy antioxidants.

4. Broccoli

Consider broccoli your number one cancer fighter, thanks to its sulfur compounds, such as sulforaphane, which you can smell as broccoli cooks. These compounds signal our genes to boost production of enzymes that detoxify potentially cancer-causing compounds. Eat more broccoli and you could slash your risk of everything from breast and lung cancer to stomach and colon cancer.

How much? 125 mL (1/2 cup) of cooked broccoli is one fruit and vegetable serving.

Tip: Steam broccoli for 3 to 4 minutes until it’s crisp-tender to free up more of its sulforaphane.

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5. Yogurt

Yogurt is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, know as probiotics, that keep down the growth of harmful bacteria in your gut. Eating more yogurt could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.

How much? ¾ of a cup (175 mL) of low-fat or fat-free yogurt with live cultures is one serving of milk/dairy products.

Tip: When coating chicken, pork or fish with bread crumbs, replace the eggs used to moisten the meat with plain yogurt.

6. Oats

Oats’ cholesterol- and blood pressure-lowering powers come from beta-glucan, a type of soluble fibre. One cup (250 mL) a day of cooked oat bran, 1 ½ cups (375 mL) of cooked oatmeal or thee packets of instant oatmeal provide enough beta-glucan to lower blood cholesterol by about five percent and heart attack risk by about 10 percent.

How much? Aim for 10 grams of soluble fibre each day. Cooked oats contain 2 to 3 grams per serving.

Tip: Buy the type of oatmeal you’ll eat. It doesn’t matter if it’s steel-cut or instant.

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7. Flaxseeds

A tablespoon of ground flaxseed sprinkled over cereal or yogurt provides an easy 2.3 grams of fiber, often more than what’s in the cereal itself. But flaxseed is most revered for its lingans. These act like estrogen in the body, blocking estrogen receptors on cells and contributing to reduced rates of certain hormone-related cancers, such as breast cancer. Their anti-inflammatory power may also help keep conditions from acne to asthma at bay.

How much? Sneak 1 to 2 tablespoons (15 to 25 mL) of ground flaxseed into your diet daily.

Tip: Make sure your flax is ground; otherwise, the seeds will come out the same way they went in (whole), and you won’t reap the health benefits.

8. Cinnamon

Cinnamon is one of the most powerful healing spices. It’s become most famous for its ability to improve blood sugar control in people with diabetes. The apple pie spice can help prevent blood clots and has antibacterial and anti-inflammatory properties. It has been shown to conquer E. coli, among other types of bacteria.

How much? As little as ¼ to ½ teaspoon of (1 to 2 mL) a day could cut triglycerides and total cholesterol by 12 to 30 percent.

Tip: Sprinkle some cinnamon on your daily coffee to reap the benefits of this super-spice.

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9. Cinnamon

Cinnamon is one of the most powerful healing spices. It’s become most famous for its ability to improve blood sugar control in people with diabetes. The apple pie spice can help prevent blood clots and has antibacterial and anti-inflammatory properties. It has been shown to conquer E. coli, among other types of bacteria.

How much? As little as ¼ to ½ teaspoon of (1 to 2 mL) a day could cut triglycerides and total cholesterol by 12 to 30 percent.

Tip: Sprinkle some cinnamon on your daily coffee to reap the benefits of this super-spice.

10. Beans

Beans are in fact good for your heart, thanks in large part to their soluble fibre, which soaks up cholesterol so the body can dispose of if before it can stick to artery walls. Studies find that diets high in soluble fibre can cut total cholesterol by 10 to 15 percent. A recent study also ranked beans among the top antioxidant foods.

How much? ¾ cup (175 mL) of beans equals one serving of meat and alternatives.

Tip: Beans contain more protein than any other plant food, but the protein is incomplete. Eat a grain such as rice at any time of the day to “complete” the protein.

Stock your kitchen with these super foods to ensure your diet is packed with antioxidants, fibre and other healthy properties

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Top Food Trends of 2017

Top Food Trends of 2017

Handstand Instructor of The Day: Emma

Handstand Instructor of The Day: Emma