While most people are aware of the importance of vitamins, minerals, and antioxidants, few know which foods are the best sources of them. Many find that the foods they’re eating are not nutritious enough.
Choosing the right foods is important, as having deficiencies can lead to a wide array of health problems down the line. Above all, establishing a nutritious diet that one can stick to long-term is a vital piece of any healthy lifestyle.
Here is a list of the top 10 superfoods, as recommended by nutritional experts, that deliver the biggest nutrient load possible.
Broccoli
There are few vegetables as polarizing as broccoli. Some people avoid it like the plague, while others can’t get enough of it. Regardless of public opinion, broccoli is a vital vegetable for women’s health. Like other cruciferous vegetables, it is a powerful tool in the fight against cancer.
Various studies have found that broccoli can both slow down the spread of cancer and even cause cancer cells to implode. Just one cup contains a massive 135% of our daily vitamin C requirements.
Most importantly, broccoli is available year-round. As with other vegetables, specialists recommend eating it raw or lightly steamed, as cooking it destroys its nutrients.
Pumpkin seeds
Women that suffer from tenderness in the breasts, belly bloating, mood swings, or water retention during their menstrual cycle can benefit from pumpkin seeds! These little seeds provide everything from fiber to Vitamins A and B.
Its most impactful ingredient, however, is magnesium. It mitigates mood changes such as irritability, anxiety, and depression that result from periods. It can also regulate blood sugar and reduce food cravings while easing painful cramps.
As these seeds carry almost 50% of our daily magnesium requirements, it is a good idea to stock up on them.
Beets
Beets are an incredibly overlooked food. These sweet, buttery root vegetables come with an incredibly high nutritional value.
Among its proven benefits, studies have shown that it is highly effective in lowering blood pressure. Beyond that, its potassium content and other nutrients help to fight cancer and lower inflammation.
Those that spend a lot of time in the gym can also benefit from beets, as they have been shown to greatly increase workout stamina.
Avocado
In general, women have a higher body fat percentage than men. While this is due to various factors, it is known that female hormones are the primary reason.
While women may have more body fat overall, new research suggests that they have an advantage over men at combating belly fat. It has been found that daily consumption of avocados, in particular, can decrease abdominal visceral fat in women and induce weight loss. This is good news, as visceral fat has been associated with an increased likelihood of disease.
Moreover, they are rich in antioxidants and healthy fats like omega-3s. Incorporating avocados into the diet can have a big impact on both hormone health and overall health.
Turmeric
A spice that has grown in popularity in recent years, turmeric is a member of the ginger family. It is best known as being one of the primary ingredients in yellow curry dishes.
Curcumin, the primary nutrient, is what gives turmeric its deep golden hue. It has been used in Eastern medicine for centuries as a method for treating infections and speeding up the wound healing process.
Modern research has found that turmeric can be effective for issues such as inflammation, digestive problems, arthritis, and Alzheimer’s. Building on that last one, some have found a correlation between high consumption of turmeric and low incidence of Alzheimer’s disease in India.
Sardines
While sardines may have a reputation for being smelly, they are actually quite tasty. Canned sardines also come headless, so there’s no need to worry about making eye contact with them.
More importantly, they are a cheap and quick way to get our daily fish oil, vitamin D, and calcium requirements. It also contains high amounts of selenium, an antioxidant that supports the immune system to prevent cellular damage.
Kale
A leafy green of the broccoli family, Kale has exploded in popularity in recent years.
Aside from its incredible ability to prevent cancer, it also supports heart health.
Kale contains high amounts of vitamin C (a vital nutrient for the complexion) as well as calcium and vitamin A. It is also high in carotenoids like lutein and zeaxanthin, which help strengthen eyesight. This is a major benefit for people who spend their entire day staring at screens.
What is the takeaway?
All in all, there are various foods that can provide our bodies with vital nutrients. Following a diet plan with these nutrient-dense foods will ensure that our bodies are in the best position possible to take on whatever issues that may arise. Talking with a nutritionist and getting blood work done can help indicate which nutrients need a boost.
