Optimize your health by eating 10 superfoods

[New Sancai Compilation and First Release] Superfoods are rich in compounds that provide a variety of health benefits. These foods are nutritious and often rich in minerals, vitamins and antioxidants.

According to USA Today, registered dietitian Carolyn Thomason explains, "Superfoods are nutrient-dense foods that contain high amounts of one nutrient or are a good source of multiple nutrients."

Harvard Health lists 10 of the best superfoods to add to your diet.

‧berry. The rich color of high-fiber berries means they are rich in antioxidants and disease-fighting nutrients. When not in season, buy frozen berries, preferably organic, and add them to cereal, yogurt, or eat them as a snack.

‧fish. Fish is a great source of heart-protecting omega-3 fatty acids and protein. The best choices are salmon, tuna, mackerel, herring, trout and sardines.

‧Green leafy vegetables. Dark green leafy vegetables contain vitamin A, vitamin C, calcium and phytochemicals that can improve your health. They are also high in fiber. Your best options are spinach (Popeye had the right idea!), kale, and Swiss chard. Use them in salads, soups or sautéed with olive oil and garlic.

‧nut. Hazelnuts, walnuts, almonds and pecans are good sources of plant-based protein. Nuts also contain unsaturated fats, which may improve and protect heart health. Add some to oatmeal, yogurt or eat as a snack. Remember, nuts are high in calories, so watch your portion sizes.

‧olive oil. Be kind to your heart by using olive oil for cooking and salads. It is rich in monounsaturated fatty acids and contains vitamin E and polyphenols, all of which may reduce the risk of heart disease. Use olive oil instead of cream in pasta or rice.

‧Whole grains. Oatmeal, bulgur, quinoa, wheat berries, and brown rice all contain soluble and insoluble fiber, as well as a host of vitamins and minerals that have been shown to lower cholesterol and protect against heart disease and diabetes. This recipe for overnight oats is a super easy breakfast and healthy morning snack.

‧yogurt. This popular food is a great source of protein and calcium, as well as probiotic live bacteria for gut health. However, avoid flavored yogurts as they contain added sugar. It's best to buy plain yogurt and add your own fruit or flavorings. Also look for yogurt that contains "live and active bacteria."

‧ Cruciferous vegetables. Some examples include broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes and turnips. In addition to being rich in fiber and vitamins, these vegetables contain phytochemicals, including indoles, thiocyanates, and nitriles, that may protect against cancer. Lightly steam or sauté these vegetables in healthy oils and herbs to maximize their health benefits.

‧Beans. Research shows that adding legumes (such as lentils, various legumes, chickpeas, and black-eyed peas) to your diet has many health benefits. They provide high amounts of fiber, protein, carbohydrates, B vitamins, iron, copper, magnesium and other minerals, but are naturally low in fat. They may help prevent type 2 diabetes and cardiovascular disease. When buying canned beans, look for low-sodium varieties and rinse them before eating. Add to soups, salads, casseroles and pasta dishes.

‧tomato. They are rich in vitamin C and lycopene, which may help prevent prostate cancer. Use tomatoes in salads, or as a tomato sauce for pasta. Tomatoes are also a great addition to soups, stews, and chili. Harvard Health says lycopene is more readily available when prepared and heated in a healthy fat like olive oil.

(Compiled by: Li Mingming)
(Editor: Jiang Qiming)
(Source of the article: Compiled and published by New Sancai)