The Bible tells us to treat our bodies like temples (1 Corinthians 6:19-20), but this is often easier said than done. Practicing healthy eating with a busy schedule, full-time job, and/or kids at home can feel like an uphill battle. Luckily, there is a shortcut to healthy, nutrient-rich eating: superfoods. Superfoods provide multiple health benefits in one serving, making it easy to meet your daily nutrition goals on the go. Introduce these five superfoods into your diet and enjoy all the perks of healthy eating – without the sacrifice.
Eggs are packed with protein without packing on the calories – one egg has six grams of protein and only 72 calories. Researchers encourage eating eggs as part of a healthy diet to slim down and get your day’s worth of protein. Eggs are loaded with nutrients you don’t normally get in a modern diet, including:
- Folate: 5% of the recommended daily amount (RDA)
- Vitamin A: 6% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Phosphorus: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Selenium: 22% of the RDA
Eggs also have decent amounts of Vitamins D, E, K, and B6, as well as zinc and calcium. With five grams of good healthy fats and a low calorie count, eggs are one of the best natural foods on God’s green earth. It doesn’t matter how you cook your eggs – you will still enjoy the same health benefits whether you prefer them poached, scrambled, hard-boiled, over easy, or Benedict style.
It’s time to jump on the kale train if you haven’t already. There is a reason people have gone kale crazy in recent years – this leafy green superfood is a nutritional powerhouse. One cup of kale only has 36 calories, plus zero grams of fat. Kale is high in fiber and excellent for aiding digestion. Kale also contains:
- More iron than beef
- High amounts of vitamin K
- Powerful antioxidants
- Anti-inflammatory nutrients (omega-3 fatty acids)
- Vitamin A
- Vitamin C
- More calcium than milk
- Sulfur, great for detoxification
Kale can lower cholesterol, improve vision, make your skin more radiant, and fight cancers. It’s helpful for your metabolism, immune system, and muscle and joint flexibility. Kale is an excellent detoxifier and great for keeping your liver healthy. If you’re wondering whether there’s anything kale can’t do, the answer is no! Start introducing this amazing superfood into your diet and see the difference it makes to your health and energy levels.
One of the best ways to up your kale intake is with delicious kale chips. This recipe is perfect for people who don’t like the taste or texture of natural kale or who just want to mix it up a bit. Simply wash, dry, and cut your kale into about two-inch pieces. Toss the chopped kale with one tablespoon olive oil and sea salt to taste. Spread the leaves out on a baking sheet and bake until crisp (about 20 minutes). The end result is salty, crunchy kale chips that are packed with nutrients and make the perfect snack.
Keep almonds around your house for a fast, easy, and super healthy snack. Throw a handful of almonds into your morning cereal, or pack a baggy of them to keep with you during the day. Almonds reduce the risk of heart attack, lower cholesterol, and can protect the walls of arteries from damage using flavonoids. The phosphorous in almonds helps strengthen teeth and bones, while riboflavin and L-carnitine boost brain activity and may reduce the risk of Alzheimer’s. Almonds also alkalize the body, helping to reduce the risk of osteoporosis, poor immune system function, weight gain, and energy loss.
Blueberries are delicious on their own and in a variety of recipes. This small fruit contains tons of nutrients, including a type of flavonoid called anthocyanin that gives the berry its deep color. Consuming blueberries a few times a week can reduce your risk of obesity, diabetes, and heart disease. Blueberries can also increase your energy levels and promote healthy skin and hair. The calcium, magnesium zinc, Vitamin K, and manganese in blueberries support bone health, while the fiber, folate, potassium, Vitamin C, Vitamin B6, and phytonutrients support heart health.
Various nutrients in blueberries can inhibit tumor growth and ward off several types of cancer. They aid digestion, fight wrinkles, lower blood pressure, and help manage diabetes. Use blueberries as toppings on yogurts, oatmeal, and cereal, or whip up some blueberry muffins, waffles, or pancakes. It’s easy to incorporate blueberries into smoothies or just to eat handfuls of the sweet, succulent berry plain. Including more blueberries in your diet can be an easy way to increase your nutrition levels.
For such tiny seeds, chia packs a lot of punch. Chia seeds are some of the healthiest foods on the planet, loaded with nutrients that help the brain and body. Studies show that chia seeds deliver massive amounts of important nutrients with very few calories. These small black seeds from the plant Salvia Hispanica are an amazing modern-day superfood. In just one ounce of chia seeds, you receive:
- 11 grams of fiber
- Four grams of protein
- Nine grams of fat (five of which are good omega-3s)
- 18% of the RDA of calcium
- 27% of the RDA of phosphorus
- 30% of the RDA of manganese
- 30% of the RDA of magnesium
Chia seeds also have amounts of zinc, potassium, and Vitamins B1, B2, and B3. Plus, they are loaded with antioxidants and “good carbs,” or fibers. They are a great source of protein and can help you lose weight. All of these nutrients are in just 28 grams of chia seeds (about two tablespoons) – lending only 137 calories. On top of all these health benefits, chia seeds are an all-natural whole grain food, usually grown organically. They are naturally gluten free and non-GMO.
Indulging in superfoods is the ultimate way to multitask your nutrition. Pack your pantry with these simple treats and enjoy the healthy diet you’ve always wanted.