Keeping up with the latest “super food of the day” can be exhausting! Luckily, there are some everyday foods you probably have in your fridge or cupboard right now that deliver more of a nutritional punch than others.
1. Berries
All berries are great sources of fibre that is important for a healthy digestive system. Raspberries have the most at 8 grams per cup, followed by blueberries and then strawberries.
2. Eggs
A source of high-quality protein, egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50.
3. Nuts
Nuts are rich sources of heart-healthy unsaturated fats. Choose walnuts for their omega-3 fatty acids, almonds for fibre and pistachios for almost as much potassium as a banana!
4. Oranges
Eat just one orange a day and get 100% of your vitamin C! This vitamin is needed by your body to help fight infections and protect cells from free-radical damage. Plus, oranges are a high source of fibre and folate.
5. Sweet potatoes
Just ½ a cup of this delicious orange veggie supplies your body with 4x the vitamin A you need in a day to help keep your bones, eyes and immune system healthy and functioning well. Plus, it delivers a healthy dose of vitamin C and B6, potassium, manganese, lutein and zeaxanthin.
6. Broccoli
Before you turn your nose up at this powerhouse, think of all the vitamins C, A and K you’ll be missing out on, not to mention folate, and sulforaphane which is thought to help your body produce detoxifying enzymes.
7. Tea
Tea is rich in antioxidants called flavonoids. Any kind of tea will give you the health benefits of flavonoids but make sure to maximize these powerful antioxidants by enjoying your tea freshly brewed – hot or cold!
8. Spinach
This is a powerhouse of important nutrients including vitamins A, C, E and K, along with fibre, iron, calcium, potassium, folate and magnesium.
9. Beans
High in protein and low in cholesterol, beans such as kidney, chickpea or lima are packed with fibre, folate, and magnesium
10. Lentils
Not only are lentils very inexpensive, they are easy to make and pack a nutritional punch! They are a very good source of dietary fibre, copper, phosphorus and manganese and a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.
References
- Bass, Lianna. 2024. "25 Superfoods List: Nutrient-Packed Foods to Boost Your Health." Greatist. Last modified October 11, 2024. https://greatist.com/health/25-greatist-superfoods-and-why-theyre-super.
- Dunaief, Joshua. 2021. "Prevention of Age-Related Macular Degeneration." BrightFocus Foundation. August 31, 2021. https://www.brightfocus.org/macular/article/prevention-age-related-macular.
- Valente, Lisa. 2022. "10 Healthy Superfoods to Eat Every Day." EatingWell. Last modified November 30, 2022. https://www.eatingwell.com/article/290550/10-everyday-superfoods/.
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