A healthy and wholesome diet contains of all the essential nutrients and minerals that hold the power to energize, heal and strengthen our body. Nature has the perfect remedy to get rid of all ailments without causing any side-effects, and these nutrients can be derived from only one source: whole and nutritious superfoods.
We picked out one dozen super-healing foods with wondrously nutritious profiles to add them to your daily diet of wholesome and healthy eating. From fighting off cancerous cells to lowering cholesterol levels, protecting the heart and watching your weight, these superfoods can help you achieve all your health goals, and so much more.
Here, take a look:
Kale is amazingly healthy and it is brimming with countless nutrients, potent antioxidant profiles and powerful anti-inflammatory properties. All you need is one cup of cooked kale to brim your body with a whopping 1328% of your daily dosage requirement of vitamin K, 192% of your daily dosage requirement of vitamin A and nearly 89% of your daily dosage requirement of vitamin C. Moreover, kale is also a handsomely generous source of iron and calcium.
It belongs from the plant family of cruciferous veggies, such as cabbage and broccoli, and it is brimming with extraordinarily high levels of sulforaphane, a potent cancer-fighting compound that protects the body against several cancers, primarily breast, gastric, skin and prostate cancers. It also aids in enhancing the functioning of detoxification enzymes, along with shielding the body against the attacks of free radicals.
The indoles present within kale also provide preventive care against the attacks of several types of cancers, primarily colon, breast and cervical cancers. Vitamin K plays a detrimental role in eliminating blood clotting, strengthening the bone structure by locking calcium within the bones, and shielding the heart against ailments and strokes. Kale has a great antioxidant density as opposed to spinach, and it works wonders at protective the body against all kinds of free-radical damage. Kale has an astounding density of beta-carotene, highest amongst all the other cruciferous vegetables. It contains far greater quantities of lutein and zeaxanthin than broccoli, and Chinese herbalists and medicine experts use kale to treat lung congestion.
How should you eat it?
Kale is an amazingly healthy food and you must eat it as much as you can. Make it a constant fixture in your daily diet, and be sure to pick out fresh organic varieties from your nearest farmer’s market or grocery stores. This delicious cruciferous veggie is available throughout the year, except a few months in summer, which you can spend enjoying other leafy greens and cruciferous veggies.
You can devour it raw, make deliciously crispy kale chips, steam it and add it to your salads, or sauté it with herbs and toss it into a vegetable stew or a hot bowl of soup. It’s a good idea to tenderize kale leaves with cooking, and you can also add them into your vegetable juices and smoothies.
Cherries are loaded with heaps of nutrients, and for centuries, their healing properties have been regarded as the best natural remedy for countless ailments. They contain very few calories, and a powerhouse of essential nutrients. Several studies have linked the consumption of cherries with the prevention of cancer, and reduced levels of inflammation throughout the body.
Recent research reveals that cherries contain two incredibly powerful natural compounds, ellagic acid and quercetin, which prevent and eliminate the growth of cancerous tumors, along with killing cancerous cells without inflicting any damage on the healthy cells. Cherries are also praised for their immensely powerful antibacterial and antiviral profiles.
Cherries are brimming with another immensely powerful naturally-occurring compound, anthocyanin, which has been scientifically proven to reduce the levels of uric acid in the bloodstream, which happens to be one of the most common causes of gout. Moreover, there is ample evidence to state that anthocyanins also work to reduce the risk factors of colon cancer.
Furthermore, the compounds found in cherries serve the same purpose of ibuprofen, only their role in reducing inflammation and eliminating pain is natural. The daily consumption of cherries has been directly associated with reduced risk of suffering heart strokes and attacks.
Beans are truly miraculous superfoods in terms of their nutrient density and powerfully healthy profiles. Research reveals that beans not only lower and regulate our blood sugar and cholesterol levels, but they also enhance the production of insulin, provide protective care against cancers and enhance the health of our digestive system.
Beans are brimming with potent densities of protein, antioxidants and fiber, and they also boost a spectacular variety of protective phytochemicals, which have been scientifically proven to shield our cells against the activity of cancerous cells. They work to shun and prevent the growth of tumours and cancerous cells.
A recent study examined the bean consumptions of countless women, and the results revealed that women who devour two generous portions of beans at least twice a week cut down their risk to develop breast cancer by 24%. Moreover, the consumption of beans has been directly associated with reducing the risk for several chronic ailments, such as diabetes type 2, hypertension, heart ailments, and several types of cancers, primarily breast and colon cancers.
Beans are brimming with impressively high profiles of antioxidants, which aid the body in fighting against oxidative damage. You must add these three bean varieties to your daily diet in order to brim up your body with heaps of antioxidants: red beans, pinto beans and red kidney beans. Beans are also a remarkable source of energizing iron, protein and dietary fiber. They are also packed with tryptophan, an amino acid that helps regulate your sleep cycle, appetite and elevates your mood to eliminate irritability and insomnia.
Several beans are brimming with an essential energizing mineral, called folate, which works wonders at enhancing the health of the heart. Beans also provide the body heaps of magnesium, vitamin B1 and B2, potassium and vitamin K. If you pick out soybeans, they happen to be one of the richest sources of omega-3 fatty acids.
Chinese medicine practitioners and herbalists use several kinds of beans to treat various ailments, such as, edema, hypertension, kidney stones, alcoholism, diarrhea, food poisoning, rheumatism, laryngitis and countless other ailments.
How should you eat them?
Be sure to brim up your diet with at least two servings of beans every week. You can enjoy mung and adzuki beans for easy digestion. And you must also try lima, kidney, garbanzo, pinto, black and navy beans in your salads, sandwiches, sauces and dips.
Watercress is one of the healthiest superfoods, and your best pick if you want to hoard up a powerful density of nutrients without devouring a single trace of calories. This nutrient-rich food is brimming with calcium, and twice more vitamin C than an orange, along with twice the amount of iron found in spinach.
Moreover, watercress is also brimming with vitamin A, Vitamin K, and a spectacularly dense assortment of protective phytochemicals, and several antioxidant carotenoids. Research reveals that watercress is essential to prevent and eliminate the symptoms of macular degeneration and several types of cancers. It promotes the strength of the immune system, along with enhancing the health of our bone structure.
Furthermore, the iron derived from watercress aids the red blood cells in transporting oxygen to all the tissues present in our body, an essential process to keep the body energized. Watercress is packed with protective phytochemicals, which work to eliminate and prevent cancer in three unique ways. Firstly, they block all kinds of carcinogens, and then they shield all our healthy cells from being attacked by carcinogens. Lastly, phytochemicals also play an active role in killing cancerous cells.
The consumption of watercress has also been directly associated with reducing the risks for several types of cancers, primarily lung and Esophageal cancer. Ancient and modern Chinese medicine regards watercress with great regard, and promotes its consumption to improve one’s vision at night, eliminate tumours, and reduce the symptoms of digestive ailments and settling intestinal gas by stimulating the production of bile.
Watercress is also a popular natural remedy to cure a sore throat, urinary problems, jaundice, mumps and eliminating bad breath.
How should you eat it?
Considering how watercress is so dense with nutrients, it’s best if you eat it every single day. It is widely available in most regions, and it gets cultivated outdoors mainly during the seasons of spring and summer. You can always grow it up hydroponically in a greenhouse setting, or you can just pick up some from your local grocery store or check out your nearest farmer’s market for organic varieties.
It’s ideal to devour it raw, and if you hate lettuce or ice berg cabbage, you’ll find watercress a delightful replacement for your burgers, sandwiches and salads. Feel free to add it to your pesto sauces, casserole meals, salads, soups, or just marinate it with herbs and enjoy it for a raw crunch. It holds wondrous hydrating and detoxifying properties, and you must enjoy it in smoothies and juices.
Chinese herbalists and medicine practitioners use cherries as a natural remedy to heal anemia, gout, rheumatism and arthritis.
How should you eat them?
Be sure to devour at least one generous serving of cherries every day when they are in season. And you can always stock up frozen bags of cherries in your freezer to devour them when they are no longer available in the market.
Don’t worry about rancidity, because cherries are capable of retaining their entire nutritional values, and you can devour these frozen cherries in smoothies, juices, oatmeal and yogurt.
We all discard onions because they are notorious for giving us a bad breathe, but that’s definitely not enough to shun aside all their countless nutritional benefits. Research reveals that onions are brimming with powerful enzymes that aid the body in fighting against the symptoms and spread of cancer.
Moreover, several studies have proved that eating onions is directly associated with reducing the risk of developing several kinds of cancers, primarily Esophageal, stomach and prostate cancers. It is also associated with reducing the risk of death due to the coronary heart disease.
Onions are brimming with sulfides, natural compounds that help regulate and reduce both, blood pressure and cholesterol levels. It also contains a certain peptide that prevents bone damage and loss by preventing the loss of other bone minerals and calcium. What truly sets apart onions in terms of nutritional benefits is their incredibly extraordinary profile of antioxidants.
Onions are brimming with quercetin, a natural antihistamine that lowers and prevents the symptoms of hay fever and allergies, along with eliminating airway inflammation. They are also packed with incredibly high amounts of vitamin C, which also aids in eliminating and preventing the symptoms of fever, flu and colds. Furthermore, onions boost powerful anti-inflammatory profiles that help eliminate all signs of pain and swelling that usually accompanies rheumatoid and osteo-arthritis.
They have a densely rich profile for sulfur, along with incredibly powerful antibiotic and antiviral properties. If you have a densely high fat, sugar-rich or protein-filled diet, you need to add more onions to your meal as they will help prevent cholesterol build-ups and prevent your arteries from getting clogged. Onions are a necessary food for any imbalanced diet, as they prevent the growth of several allergies, viruses, and yeasts, which tend to accumulate when one has unhealthy eating habits.
How should you eat it?
You must make a habit of eating at least one or more onions every day. If you can’t seem to devour an entire onion, make it a regular part of your daily diet, and add little bits of it to every meal. There are countless onion varieties that are brimming with flavour and nutrients. You can pick out shallots and yellow onions to brim your body with potent antioxidants. You can always grill onions, bake them, fry them, or even steam them. But it is ideal to devour onions raw in order to reap heaps of nutrition.
Here’s an amazingly healthy tip for grilling meat, just add some onions and they will help lower down the carcinogens produced by the meat. Onions are always stored at room temperatures, however, if you can’t stand the tear drops that run down your face while chopping them, just refrigerate them for an hour and you won’t have to cry while cutting them.
Broccoli is definitely one of the healthiest foods offered by nature, and all it takes is one cup of steamed broccoli to brim us up with over 200% of our daily dosage requirement of vitamin C, which far greater than the nutrient density found in oranges. It also provides 50% of our daily requirement of vitamin A, heaps of vitamin K, vitamin B, folate, sulfur, fiber, iron and countless other nutrients. With very few traces of calories, broccoli is packed with protective phytonutrients, and protein, nearly twice the amount of protein derived from a large-sized steak.
Research reveals that the phytochemicals found in broccoli aid the body in fighting cancer by detoxifying carcinogens, and speeding up their exit from the body. They also prevent the formation of tumors that is caused by chemical carcinogens. There are countless studies that validate the claim that broccoli and its nutrient profile aids in the prevention of several cancers, such as gastrointestinal, Esophageal, and lung cancers. Chinese medication and herbalists use broccoli to treat severe cases of eye inflammation.
Broccoli is brimming with indoles, a type of phytonutrients that aid in shielding our body against the attacks of various cancers, primarily gastric, cervical, breast, prostate and skin cancers. Further research reveals that indoles also shield the structure of DNA against the attacks of free radicals, and works wonders at eliminating the risk of prostate cancer. Several researchers have linked the consumption of broccoli with a 20% reduction of the risk of developing heart ailments.
How should you eat it?
It is ideal to add broccoli to your daily meals and eat as much as you can throughout the day. You can cook it, steam, fry or even grill as both cooked and raw broccoli will enrich your body with countless nutrients and a flavourful crisp. However, keep in mind that deep frying or cooking often lowers the anticancer properties found in broccoli so it’s better to eat them with very light steaming.
You can enjoy this nutrient-rich veggie throughout the year and be sure to buy it fresh. Frozen broccoli is not a bad substitute, but it’s best if you pick up your broccoli and all other veggies from an organic farmer’s market to avoid pesticide residue in your diet. Always steam or cook it light as it allows the release of maximum sulforaphane, a highly beneficial antioxidant found in broccoli.
Guavas are a tiny tropical delight, which can be in a pear-like shape, rounded or oval shape. They can be slightly rare to find, depending on the region where you live, however, if they are common every day you must eat as many as you possibly can. Research reveals that guavas are brimming with potent antioxidant, lycopene, which has a mighty powerful cancer-fighting profile and the ability to enhance the immune system.
Guavas are the richest source of lycopene amongst all other fruits and veggies, and they are much healthier than tomatoes. You see, it’s harder for the body to process the lycopene obtained from raw tomatoes, and the entire processing cycle causes breakage in even the toughest of cell walls. But the unique cell structure of guavas does not require cooking to allow the absorption of antioxidants. Besides, guavas are far more nutritious than sodium-rich processed tomato sauces, chips and other products.
Countless studies highlight that lycopene shields our healthy cells against the attacks of free radicals, which cause various types of damage throughout the body, for instance, nervous system ailments, joint degeneration, cancer and even blocked arteries. Several researchers have directly associated the consumption of lycopene with reduced risks of prostate cancer.
A recent study examined the diets of men suffering from prostate tumors, and the results revealed that those who consumed lycopene supplements and foods experienced remarkable improvements. For instance, they experienced a lower malignancy of the symptoms, and the tumors also got smaller.
Several other studies have revealed lycopene as the most essential nutrient that prevents the growth of breast cancer cells, and many others have also suggested that lycopene prevents and eliminates the symptoms of the coronary heart disease.
This tiny tropical fruit is brimming with countless other antioxidants and heaps of vitamin C. What’s even more astonishing is the fact that one serving of a guava provides 60% more potassium than one banana. Naturally, it offers greater protection to reduce the risk of heart ailments and strokes. Moreover, guavas have been scientifically proven to reduce bad or LDL cholesterol levels and increase good or HDL cholesterol levels.
Guavas also reduce the amount of triglycerides, along with aiding the body in lowering and regulating blood pressure levels.
How should you eat it?
Make a habit of eating at least one-two guavas every day. Be sure to pick out fresh guavas from your nearest farmer’s market or your local grocery store. However, it is wise to steer clear of sweetened and processed guava juices and products, because they don’t contain half the nutrition found in a fresh guava.
You can find red fleshed guava varieties and white-flesh apple guavas, both of these are loaded with antioxidants, so feel free to devour whichever you come across.
Carrots are brimming with powerful antioxidants called carotenoids. Research reveals that meals that have a potent density of carotenoids tend to reduce the risk of several cancers, such as larynx, bladder, oesophagus, breast, cervix, colon and prostate.
Several studies have directly associated diets with low carotenoids as a risk factor leading to several cancers, chronic ailments and heart diseases. Experts validate that all it takes is one carrot every day to cut down your risk for developing lung cancer by a whopping 50%. The carotenoids lutein and zeaxanthin work to enhance the health of the eyes, along with shielding our body against cataracts and macular degeneration.
Carrots also play an essential role in lowering the risk for developing ovarian or kidney cancers. The nutrients found within carrots also work to prevent cardiovascular diseases, enhance the health of the colon, strengthen the immune system and improve the health of our eyes and ears.
Carrots are brimming with countless essential nutrients, primarily vitamin C, vitamin A, potassium, calcium, phosphorus, magnesium and fiber. They also contain an incredible dose of alpha-carotene, which aids the body in preventing the growth of tumors.
Chinese medicine regards carrots with great esteem, and they are used to cure several ailments, such as diarrhea, kidney stones, earaches, blinding night vision, indigestion, deafness, urinary tract infections, tumors, coughs, rheumatism, skin lesions and constipation.
How should you eat it?
Be sure to eat a generous serving of carrots every day, pair them with a healthy calorie-free dip and they make the best nutrition dense snacks with a tasty crunch. You can always cook them, or steam them as it helps in breaking down the complex fiber and making carrots and its nutrients easy to digest.
Be sure to pick out whole organic carrots that are fresh, firm and free of all pesticide residues, as they contain the densest nutrient profiles. Most people tend to eat pre-cut baby carrots, which are deprived of all their essential nutrients during the processing period. If you want to store them in the fridge, be sure to cut off the tops as they drain out all the moisture from the carrot roots.
This deliciously succulent fruit is brimming with incredible doses of vitamin C, nearly double the density obtained from oranges. And that’s not all, for kiwifruit also contains twice more fiber than apples, and a great deal more potassium than bananas. Its versatile nutrient profile is also brimming with vitamins, minerals and protective phytonutrients, all of which shield the body against several kinds of cancers, heart ailments and strokes, and respiratory ailments.
Research reveals that kiwifruit is a much better alternative for aspirin as it has a natural blood-thinning profile, and unlike aspirin, it does not cause any side effects. It not only promotes the health of the vascular system, but it also reduces the development of blood clots, along with lowering both, blood pressure levels and the levels of bad or LDL cholesterol.
There is ample research to validate the claim that kiwifruit works wonders at preventing all kinds of damage to DNA, encouraging the natural repair process of damaged cells and lowering the levels of oxidative stress. Nutritionists and doctors widely recommend kiwifruit as a crucial item of anti-cancer and heart protection diets. Chinese medicine practitioners use it to quicken the healing process of sores and wounds.
How should you eat it?
Make a habit of eating at least one-two kiwifruits every day during their season. You can shop Californian kiwifruit during the months from October until May, while New Zealand kiwifruit can be shopped between the months April till November.
When you cut the kiwifruit, its enzymes get triggered and become activated. This tenderizes the flesh, hence, it is always important to cut it at last and eat it quickly after cutting. Remember, the riper the fruit, the greater antioxidant density it will provide!