Eat Superfoods in Bulk

Oct 28, 2022 | College Health, Eating Well

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If you’re looking for an instant and lasting boost to your good health, better stock up on superfoods.

Full of fiber, antioxidants, protein, omega-3 fatty acids and more, superfoods supercharge your good health. They keep your heart healthy, lead to reduced risk of disease and provide the energy needed to get through the day.

To take advantage of these powers, plan out meals that allow you to bulk up on superfoods. By filling your plate with them, you can turn an ordinary dinner into a health-boosting event.

Popular Superfoods

It’s easy to power up your diet with superfoods, no matter what your taste buds prefer. Many options are plant-based. All are nutrient-dense. 

Some popular superfoods are:

  • Acai berries
  • Beans
  • Beetroot juice
  • Blueberries
  • Turmeric
  • Dark, leafy greens
  • Nuts
  • Oats
  • Oranges
  • Poultry 
  • Pumpkin
  • Seeds
  • Yogurt

A Super Meal Begins with Protein

To create a superfood-dense meal, start with a healthy protein source. Go with skinless chicken and you’ll also load up on zinc, iron and vitamin B6. You may even enjoy protection from heart disease and cancer. 

Rich in omega-3 fatty acids, salmon is another great choice. Eat it, and you may lower your risk of various diseases, including dementia. 

For a plant-based protein, nothing beats beans. On top of protein, beans help you manage your weight and protect your heart and colon.

To make that protein source even healthier, spice it up with turmeric. This spice contains curcumin, a super ingredient that helps manage anxiety, inflammation, arthritis and more.

Superfoods as Sides

As a side dish, consider spinach. It’s a great source of antioxidants, which have the power to protect cells from damage. In particular, this superfood may keep your eyes strong and healthy

Spinach is low in calories and filled with iron, fiber, magnesium and other vitamins and minerals. While super in every form, uncooked spinach gives the biggest antioxidant boost, so cut it up and enjoy a spinach salad.

Dessert Is Super, Too

Yes, superfoods are on the dessert menu also. During the holidays, pumpkin desserts do more than satisfy your sweet tooth. Packed with potassium, vitamin A and fiber, pumpkin pie can also improve your health. 

Or you can sidestep pumpkin pie’s potential health hazards with yogurt and fruit. Just avoid high-sugar yogurt. Add blueberries for a heaping helping of improved heart health. You’ll also cut your risk of type 2 diabetes and be better able to manage your weight. With acai berries added in, you’ll get even more antioxidants, so your body gets another layer of protection.

If chocolate is your preferred dessert, there’s a superfood for you. Dark chocolate contains zinc, magnesium, iron and other vitamins and minerals. It also protects your heart. In general, the darker the chocolate, the greater the protection.

Looking for more ideas to eat well? Check out our other blog posts.

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