Top 10 Superfoods to Eat Daily

You don’t have to eat less, you just have to eat right. 
-Unknown

Superfoods are nutrient-dense foods that when eaten daily can boost your health and enrich your life.

Here are a list of top 10 Superfoods to consider including in your diet:

I. Kale

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Leafy greens are great super foods, but of all cruciferous vegetables, kale reigns supreme. Kale is high in iron, protein, vitamins A, C, K, omega-3, calcium, fiber, and antioxidants.

Benefits:

  • Reduces risk for cancer, cardiovascular disease, and high cholesterol
  • Improves skin, hair, bone, and eye health
  • Aids immune system

Interesting Fact: Ancient greeks loved to eat kale.

 II. Spinach

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Another leafy superfood, spinach is high in vitamin K, vitamin A, vitamin C, vitamin E, more iron and folate than kale, phytonutrients and antioxidants.

Benefits:

  • Reduces risk for cancer, heart disease, diabetes, high cholesterol
  • Improves bone, immune, skin, hair, and eye health
  • Aids in fetal development

Interesting Fact: Spinach is native to ancient Persia.

III. Eggs

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Eggs are a good source of protein, vitamins A, B2, B5, B12, D, biotin, choline, selenium, omega-3, and antioxidants.

Benefits:

  • Reduces risk for cancer, heart disease, diabetes
  • Improves immune system, eyes, hair, skin, and muscle development

Interesting Fact: Over a trillion eggs are produced each year for world consumption.

IV. Greek Yogurt

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Greek yogurt is high in protein, probiotics, calcium, iodine, potassium, zinc, and vitamins B6 and B12.

Benefits:

  • Reduces risk for cancer, diabetes
  • Improves digestion, immune system, oral, and bone health

Interesting Fact: Greek yogurt is also known as strained yogurt.

V. Sweet Potato

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Sweet potatoes are an excellent source of vitamin A, vitamin C, biotin, fiber, manganese, copper, pantothenic acid, potassium, and antioxidants.

Benefits:

  • Reduces risk for cancer, cardiovascular disease, diabetes, ulcer
  • Improves immune system, hair, skin, digestion

Interesting Fact: George Washington grew sweet potatoes.

VI. Blueberries

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Blueberries are ranked supreme among berries for its high source of antioxidants, vitamin K, vitamin C, and manganese.

Benefits:

  • Reduces risk for cancer, heart disease, diabetes, high blood pressure
  • Improves brain, bone, immune, skin, hair, and eye health

Interesting Fact: Blueberries are native to North America, where it is most largely produced today.

VII. Soy

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Whether its from soy milk, tofu, edamame, miso, or natto, there are many ways to enjoy soybeans. Soybeans are a good source of protein, calcium, fiber, vitamin K, potassium, phosphorus, omega-6, and phytoestrogens.

Benefits:

  • Reduces risk for cancer, heart disease, diabetes, high cholesterol
  • Improves bones, immune system, skin, hair, eyes, and menopausal symptoms

Interesting Fact: Henry Ford was so obsessed with soybeans that he made a car out of it.

VIII. Tomatoes

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Tomatoes are particularly healthy because of an ingredient called lycopene, a powerful antioxidant, that gives tomatoes the red color. It is also a good source of vitamin C, vitamin E,  vitamin K, potassium, and folate.

Benefits:

  • Reduces risk for cancer, cardiovascular disease, stroke, and kidney stones
  • Improves skin, hair, bones, eyes, and immune system

Interesting Fact: There are over 10,000 varieties of tomatoes.

IX. Salmon

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Salmon is rich in omega-3, is a good source of protein, B vitamins, vitamin and D, selenium, choline, potassium, biotin, folate, iodine, and pantothenic acid.

Benefits:

  • Reduce risk of cancer, cardiovascular disease, diabetes
  • Improves metabolism, brain functions, skin, hair, eye, bone, and joint health

Interesting Fact: The biggest salmon ever caught was 126 pounds.

X. Matcha

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Matcha is finely ground green tea leaves that contain chlorophyll, a catechin called EGCG, polyphenols, l-theanine, caffeine, and even vitamin C.

Benefits:

  • Reduce risk of cancer, diabetes, cardiovascular disease, stroke, and high cholesterol
  • Boosts immune system, metabolism, brain function, and oral health
  • Detoxifies the body and helps calm the mind

Interesting Fact: Matcha originated in China during the Tang Dynasty, more than a thousand years ago.

What are some of your favorite superfoods? Thank you, and carpe omnia!

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