5 'Superfoods' You Can Eat Daily

The term superfood refers to foods that are nutrient-rich and considered beneficial for overall health and well-being. Superfoods provide a host of benefits that help us live longer, healthier lives. When eaten daily as part of a healthy diet, these five superfoods can protect against cancer, diabetes, heart disease, and boost immune function.

1. Cruciferous vegetables - This group of vegetables is highest in vitamin A carotenoids, Vitamin c, folic acid, and fiber and is known for their ability to protect against cancer. Examples include kale, collard greens, broccoli, cabbage, and brussels sprouts. These vegetables contain high levels of the enzyme sulforaphane that stops carcinogens from damaging the cells in your body. You can eat these vegetables daily in salads, blended in smoothies, or as a side dish for lunch or dinner entrees.

2. Berries - Berries are high in antioxidants such as vitamins C and E. The antioxidants in berries help your body flush itself of harmful environmental toxins, reduce cholesterol levels, and lower blood pressure levels. Examples of these healthful berries are strawberries, blueberries, raspberries, cranberries, and blackberries. Add berries to your morning oatmeal or cold cereal; blend them in a smoothie, or juice them as part of a daily cleanse.

3. Whole grains - Whole grains like oatmeal, brown rice, quinoa, and other complex carbohydrates provide fiber, vitamin E, and folic acid. The high fiber content in these superfoods helps regulate blood sugar levels, keeps you feeling fuller longer, and supports strong muscle tissue growth. Your body will get the most daily benefit from whole grains when you pair them with a lean protein as part of a main meal.

4. Nuts - Although nuts are high in fat, the fat is monounsaturated, a healthy fat that is considered heart-healthy and helps maintain a healthy weight. Almonds, brazil nuts, walnuts, cashews, and pistachios are some of the best superfood nuts. Nuts contain B vitamins, fiber and may help lower the risk of type-2 diabetes and hypertension. You can eat nuts as a healthy snack.

5. Eggs - Often a healthy breakfast staple, eggs are considered a superfood because of their high protein content. One large egg contains about 70 calories and six grams of protein. Eggs are inexpensive and are a good source of omega-3 fatty acids, which are essential for body function and heart health. Aside from breakfast, you can add eggs to a salad, eat them hard-boiled for a snack, or eat them as a main meal any time of day.