While taking health supplements does help to maintain good health, commercially sold vitamins and minerals can be very costly. A better and cheaper alternative is to include lots of superfoods in the daily diet to achieve optimal natural health.

Feel Good Superfoods

Check out the nutritional benefits of the following superfoods:

Despite their high caloric and fat contents, avocados are rich in monounsaturated fatty acids that help reduce bad LDL cholesterol while raising good HDL cholesterol levels. They have also been found to help control diabetes. They contain dietary fiber, potassium, magnesium, and folate and can help in the absorption of nutrients from other foods.

Get your printable salad ingredient cheat sheet and smoothie ingredient cheat sheet here to balance your fruit and veggie creations every time!

Broccoli is a superfood containing lots of vitamins A, B1, B2, B3, B5, B6, and C. It is loaded with calcium, iron, magnesium, phosphorus, potassium, and zinc too. But broccoli’s real potent nutritional value lies in substances known as isothiocyanates, which are powerful anti-carcinogens that prevent and fight cancer. Find out how to learn to eat healthy when you hate vegetables here. And for ideas with broccoli, check these out:

• Greek yogurt broccoli salad
• Roasted broccoli
• Broccoli sweet potato soup with leftover pork

Kiwis are primarily known for their extremely high content of vitamin C. One kiwi has up to 120% of the Recommended Daily Allowance for vitamin C. Kiwis also contain vitamin E, folate, copper, magnesium, potassium, and dietary fiber. Even the skin, which is edible, has plenty of flavonoid antioxidants.

Touted as the king of dietary fiber and known for its cholesterol-lowering powers, oats also contain protein, potassium, minerals, and antioxidants. They can also help stabilize blood glucose in the body. So those with heart disease and diabetes should include oats in their daily diet. Make oatmeal balls like these for a nutritious breakfast and they can be prepped ahead so they are already ready!

Superfoods for Immune System

Popeye is right. Spinach, which is loaded with calcium, folic acid, vitamin K and iron, is a superfood. It also has high amounts of carotenoids and antioxidants such as coenzyme Q. Because of its near-zero caloric content, spinach can be eaten in large quantities. Other dark green leafy vegetables with similar nutritional value are kale, Swiss chard, and turnip greens.

Lycopene, the red pigment in tomatoes, is a very potent antioxidant. Tomatoes also have coumaric acid and chlorogenic acid, which help prevent lung disease. Because of their low caloric content, tomatoes are ideal for weight loss. Unlike most greens and fruits, tomatoes are better eaten cooked than raw as cooking increases the effect of lycopene.

Typically seen on the produce shelf in the winter months this blah-colored turnip is great in the juicer from what I’ve personally experienced. It seems to have a sort of flowery taste after it’s juiced. Mix it with some raw just juiced apples and perhaps some carrots and you’re good to go.

The nutrition in parsnips is of great abundance and includes things like folate, vitamin C, and fiber. All of which help prevent heart disease, diabetes, and a few specific cancers out there. The good fiber content will assist with the prevention of heart disease as well as colon cancer prevention.

I spend a large amount of time juicing kale. It doesn’t make a lot of juice, but it’s a food that packs a potent nutrient punch starting with the highest amount of antioxidants in a veggie, how’s that for a great way to fight cancer? Sulforaphane is one of those powerful antioxidants that according to the Milwaukee Journal article not only fight cancer but ulcers as well and constitutes a large part of this leafy green.

If you’d like a little more sweetness to your kale, freeze it first. After a frost, experts say that it tastes sweeter.

Lentils are quite versatile and can be used in a variety of recipes for things like various nut burgers, or included in many vegetarian types of meatless loaves, soups, and stews. That’s great because these beans are high in some valuable nutrition that includes protein, fiber, and folate and as a result are great in the prevention of diabetes, cancer, and heart disease.

Superfood snacks

Carrots are rich in beta carotene, which is converted into vitamin A in the body, and vitamin K. They also contain plenty of potassium and manganese. The nutritional value of carrots makes them good for eye disorders, skin care, nervous disorders, and indigestion. They are one of the most versatile superfoods for optimal health

Although walnuts are high in calories, they are also a great source of omega-3 fatty acids, known for their cancer-fighting capabilities. Other nutrients found in walnuts are antioxidants and plant sterols that can help reduce blood cholesterol levels.

Armed with a plethora of potent nutrients that include anthocyanins, the substance that provides blueberries with their deep blue/purple color, this fruit can prevent specific eye problems that involve the minuscule vessels in the eyes. Blueberries are also helpful in providing prevention of macular degeneration as well as night blindness.

Frozen blueberries are a big treat for your family and make a great wholesome snack for the kids that won’t cause a spike in their blood sugar.

For ideas of what to make with blueberries, check this out.

Most berries are naturally sweet and provide lots of vitamin C and dietary fiber. A cup of strawberries has more than 100mg of vitamin C and only 53 calories while also providing calcium, magnesium and potassium, and folate. A cup of blueberries has fewer amounts of vitamin C than strawberries but it is packed with antioxidants, including anthocyanins and polyphenols. Other berries that should be added to the diet are raspberries, gooseberries, and currants. And don’t forget the mighty elderberry! You can even dehydrate them and store them for later. Check out these ways to enjoy berries and other superfoods:

• Thick Elderberry Jam Recipe
• Granola yogurt cup
• Smoothies
• Smoothie bowls

Check out the superfoods that you can actually grow at home too!

The post 13 Superfoods for Optimal Health appeared first on Actionable Wellness.

Great Foods For Your Health

Much importance is placed on eating a balanced diet to maintain health, but foods can also be used to heal the body’s ailments. As a natural alternative to pharmaceuticals, food has the added benefit of being able to prevent future health problems.

Carrots are loaded with vitamin A. There is numerous way to add carrots to your daily diet but probably the easiest is to have some handy chopped up and cleaned in your fridge so that whenever you feel a bit hungry they are there for the grab. Filled with fiber and vitamins, carrots make for the perfect health snack and if you just can’t adjust to eating them raw, consider creating a healthy low-fat dip to instantly fill you up.

Rainbow Food Chart

Apples are super healthy and delicious and contain vitamin C, and anti-oxidants and they come in so many varieties that I am sure you will find the one that best suits your taste without a problem. Of course, you can eat an apple between meals to still your hunger, but try adding apples to a stir-fry or stew for that extra sweet taste or shredding it into a fresh and healthy salad and you will soon find the possibilities are endless.

Tomatoes are absolutely loaded with antioxidants and other nutrients that will help your body stay healthy. Apart from being beneficial to your vision, they are also a great help when it comes to preventing cancer, so you really should make an effort in adding tomatoes to your daily diet. Fresh tomatoes are of course wonderful in salads, but why not experiment a bit with them and create your own tomato sauce you can use to brighten up your daily dinner plate?

Garlic has of course been known over centuries for its healing properties. It will help you lower your blood pressure and can even lower your cholesterol levels. Garlic is great for your heart and blood vessels so eat it regularly to keep your circulatory system healthy. And if you are worried about the smell, just add loads of parsley to any dish and your breath will stay clean. One of my personal garlic favorites is roasted garlic. Just chop off the top of a whole bulb, add some high-quality sea salt and olive oil, and pop it in the oven to slowly roast it until it is soft and golden brown. You can just squeeze out the garlic and use it as a healthy spread, maybe add some lemon juice and parsley to finish it off.

Plums help you fight anemia by jacking up the iron. Moreover, they are rich in vitamin C and thus also help prevent various diseases.

Both black and green olives are a good source of vitamin E and they can even diminish inflammation. In addition, olives are a great source of iron, copper, and fiber. You can quickly and easily add all sorts of dishes and salads but it is still easier to switch to olive oil. Another delicious way to add some olives to your diet is by making an olive tapenade and spreading it on some crackers for a healthy afternoon snack.

Cranberries are very good for you and are full of antioxidants. A recent survey has shown that cranberries even have antibiotic properties, but best of all; they are absolutely delicious as a little snack between hours and give you an instant energy lift.

Celery is a great source of vitamin C and contains substances that are good for your blood vessels. Just chop them up and toss them into your salad or have them waiting for you in the fridge as little snack sticks to add to your daily fiber count. Celery goes great with a hummus dip but is careful, you might soon get addicted to this energetic food!

Medicinal Power of Food

Improving nutrition translates to better health. But using food as a way to care for the body is nothing new. For more than 2,000 years, people have used food to cure many ills. There’s a type of food to counter nearly every challenge your body faces. And you can do it even if you hate vegetables. Reach for food to help address common problems such as:

• Tissue damage
• Low immunity
• Inflammation
• Thyroid imbalance
• Toxic buildup

Super healing foods

Damaged Tissue

Since most body tissue is not visible it is often difficult to identify damage. Signs that tissue may need repair include premature wrinkling, cracked skin, muscle soreness, a torn ligament, and cuts, scrapes, or scars. Foods that contain the amino acids arginine and glutamine, as well as vitamin C can aid in healing. Tissue-repair foods include:

• Nuts
• Seeds
• Lean Meat and Seafood
• Dairy
• Mangoes, Papaya, Pineapple, and Broccoli
• Ancient grains

Depleted Immune System

Gut healing foods

Digestive health is key to fighting illness because it helps eliminate free radicals that make it more difficult for the body to fight infection. Foods that provide good bacteria to balance the bad in the gut and antioxidants such as vitamins C, E, beta-carotene, and zinc, can supercharge the immune system. Eat immunity-boosting food such as:

• Sauerkraut
• Mushrooms
• Yogurt
• Berries
• Citrus
• Kiwi
• Apples
• Red grapes
• Dark leafy greens
• Sweet potatoes
• Carrots
• Onions
• Green tea

Health experts site inflammation as a leading cause of disease including diabetes and heart disease. Eating a diet rich in anti-inflammatory foods can help prevent and fight internal problems, as well as outward signs of inflammation such as redness and swelling caused by an infected cut or rash. Foods high in omega-3 fats and antioxidants are most important. Stock up on these ingredients:

• Wild salmon
• Free range eggs
• Nuts
• Olive oil
• Dark leafy greens
• Red and purple berries
• Sweet potatoes

Thyroid Imbalance

The thyroid is key to the proper function of many-body systems. When there is an imbalance, the thyroid is either not making sufficient hormones or is working overtime. These conditions can lead to sleep, weight, and fertility issues. Iodine, omega-3 fats, vitamins D and A, and selenium are important nutrients for treating thyroid problems. Grab these thyroid-support foods:

• Dark leafy greens
• Fish and shellfish
• Nuts

Toxic Build-up

The body is exposed to toxins daily. While it may be impossible to avoid exposure, the body is built to deal with them. Almost every organ is involved in detoxification, but the liver and gut are the most important. A diet that keeps them working properly is essential to keeping the body clean. Fill up on fiber and flavonoid-rich foods such as:

• Dark leafy greens
• Oatmeal
• Brown rice
• Zucchini
• Carrots
• Artichokes
• Beans
• Nuts
• Apples
• Pears
• Strawberries

The body is designed to run on nutrients from food. If it can’t get the chemicals from healing foods that it needs to heal or prevent infection, it becomes out of balance. Balance is the key to staying healthy. Harness the medicinal power of foods by filling the refrigerator and pantry with items that will help repair the body and prevent future health issues. And if you need inspiration, check out these delicious meals with vegetables.

The post Healing Foods for Common Health Problems appeared first on Actionable Wellness.