You may have heard your diet should include a wide variety of vitamin-rich foods. In our culture of constantly being on the go, you may think this is difficult to do but it is easy. It is your decision if it’s worth it to make changes in your diet to improve your health.

Why do we need these superfoods versus taking a supplement? Superfoods are packed with vitamins, minerals, and antioxidants that minimize cell damage that may lead to heart disease, cancer, Alzheimer’s, and other diseases. Adding these foods to your diet you are assured of getting what you need.

I can hear some of you saying right now, but I take supplements to get the vitamins and minerals I need. Nutrients work best in your body when you naturally get them.

A high dose of one vitamin may interfere with how your body absorbs another. An example is high-dose iron supplements may cause your body not to absorb as much zinc as you need. Not getting enough zinc can cause problems with key functions of your immune system.

Another problem is that supplements can interfere with medications such as antibiotics and diuretics. You should always inform your physician of any supplements you are taking. But let me tell you this, the best resource for drug/ supplement interactions is your pharmacist. They are more knowledgeable than your physician in that arena.

In our ancestors’ day they never took vitamins or minerals they ate nutrient-dense super foods So let us examine ten of those superfoods and the benefits of eating them daily.

1. Purple, red and blue grapes

Dark-colored grapes are loaded with antioxidants called phytochemicals that may help protect against cancer and heart disease, two of the phytochemicals are especially good for your immune system. Grapes also contain vitamin C and selenium.

2. Blueberries

Blueberries may help protect cells from damage and lower inflammation. They contain many of the vitamins and minerals known to strengthen the immune system and also have key phytochemicals to protect against heart disease and cancer.

3. Red Berries

Berries especially raspberries and strawberries contain a phytochemical that may protect against cancer-causing agents in your diet and the environment.

4. Nuts

Nuts are one of the most balanced foods available. They offer a good dose of healthy fats and a small amount of protein and carbohydrates. Each type of nut is unique in the minerals, phytochemicals, and fat they offer. Walnuts are the highest in plant omega-3’s while Brazil nuts are best for selenium. Most nuts contain resveratrol which may help lower cholesterol. Aldi’s stores have little packets of nuts, there are ten packets in a box. I carry these all the time to snack on.

5. Dark green vegetables

Examples are broccoli, spinach, kale, and collard greens. These veggies are high in nutrients such as vitamins C, E, A, and calcium. As well they are loaded with magnesium and potassium. They are loaded with antioxidants and phytochemicals that help dilate blood vessels and cancer-fighting properties. Leeks, lettuce, and kale provide lutein and are strong antioxidants.

6. Sweet potatoes and orange vegetables

Sweet potatoes are becoming a big hit. You will find sweet potato fries on many restaurant menus these days. Sweet potatoes have more potassium vitamin C and fiber than white potatoes. They also have calcium and vitamin A.

Carrots are high in vitamin A, while butternut and acorn squash are tops in vitamins A and C.

7. Tea

Teas are loaded with two phytochemicals which are antioxidants that help fight inflammation. Teas also have catechins that block cell damage. Green tea especially is a potent antioxidant. If you are sensitive to caffeine, decaf options are available.

8. Whole grains

Eating whole-grain bread may be the one dietary change that can improve your health significantly. Also, make the switch to brown or black rice and corn tortillas versus flour tortillas.

One serving of whole grains daily can help lower your risk of heart disease and stroke. Whole grains deliver zinc and selenium.

9. Beans

Beans are very high in antioxidants and offer nutrients, vitamins, and minerals. Green soybeans and soy offer vitamin C, calcium, zinc, and selenium. Lentils and black-eyed peas are rich in folate and zinc. Black beans and kidney beans offer a high amount of folate.

10. Fish

Fish provides powerful omega-3 fatty acids. Omega-3’s fight inflammatory diseases such as coronary heart disease. Sardines, salmon, oysters, mackerel, tuna steak, wild rainbow trout, shark steak, albacore tuna, and herring have the highest amounts of omega-3s. Fish also offers vitamin D. I eat fish two to three times a week.

Attempt to add these foods to your diet. Growing up I ate these foods, and I continue to eat them today. Grab a bag of nuts, berries, and carrot sticks as your snack versus chips. Make your lunch with whole wheat bread instead of stopping at your favorite fast food restaurant. Your body will be forever grateful.

Until next time,

Peace, Love, and Blessings ❤️