The foods and beverages you consume can help or hinder your recovery from illness or surgery. You must eat the right foods, such as superfoods. Every superfood, whether it’s a vegetable, fruit, protein source, or healthy fat, offers something unique for your body.
Some of these foods have been shown to help with inflammation, immune function, healing, and provide the energy you need to get better. Here are ten superfoods to heal your body.
Related: 10 Ridiculous Health Myths (Science Says They’re Actually True)
10 crush fish
Sardines, mackerel, anchovies, salmon and herring (SMASH) are notable for their low levels of mercury and other toxic levels and their high content of omega-3 fatty acids. We need to fuel the brain with these mood- and focus-enhancing omega-3 fats, since 60% of the brain is fat. SMASH fish are also anti-inflammatory.
Fortunately, SMASH fish are readily available in stores. If you can’t find them, consider other low-toxin options, including canned light tuna, trout, catfish, pollock, and shellfish. You should not fry these fish, or you risk not getting the maximum nutrients. Instead, steam, grill, or bake them.
You should include at least two servings of fish per week in your diet, and one of those servings should come from an oily fish like SMASH. About 140 grams (5 ounces) makes up a serving.
Some people are not recommended to eat more than one plate of oily fish per week, as it contains small amounts of contaminants that can accumulate in the body. Underage girls, pregnant women, and nursing mothers should limit their intake of oily fish to two servings per week.
9 green leafy vegetables
Leafy green vegetables include collard greens, spinach, collard greens, Swiss chard, and mustard greens. Vitamins A, C and calcium, as well as phytochemicals (chemicals from plants that have a beneficial effect on health), abound in these vegetables. They also contribute to a healthy diet by providing fiber.
Leafy green vegetables provide several benefits, including:
- The ability to slow the progression of eye diseases such as glaucoma, cataracts, and age-related macular degeneration.
- Better memory and cognitive abilities.
- Maintains cholesterol.
- Lower risk of various malignant neoplasms, such as those of the breast, lungs, intestine and bladder.
To make leafy greens more palatable, consider sautéing them with a little olive oil or adding them to salads. Soups and stews can also include vegetables.
While most leafy greens are more than up to the task, some widely consumed types like collard greens, spinach, collard greens, Swiss chard, and mustard greens stand out thanks to a genuinely amazing variety of greens. nutrients. The recommended weekly intake of these wonderful foods is three to four 70-gram (2.5-ounce) servings.
8 berries
Blueberries are at the top of virtually every superfood list; however, you can consider any edible berry a superfood. Fresh blackberries, raspberries, strawberries, and blueberries, to name a few, are low in calories, high in fiber, and packed with antioxidants that help fight cancer-causing free radicals.
Flavonoids, the plant compounds that give berries their bright color, are abundant in both frozen and fresh berries. Flavonoids are known to have cognitive and mood-enhancing properties. They are also high in vitamin C, which, unsurprisingly, boosts immunity and is essential for fighting winter infections.
Blueberries, in particular, are rich in anthocyanin pigments, which give them their vibrant color, and function as powerful antioxidants that can help prevent heart disease, diabetes, and deteriorating diseases like Alzheimer’s.
Yogurt, cereal, oatmeal, or berry-infused smoothies are all delicious ways to start your day. Berries are also fantastic in a green salad. You can also add chickpeas, walnuts, or sunflower seeds for extra protein. Strawberry Shortcake and Blueberry Shortcake are not recommended as they contain too much sugar and fat.
7 Walnuts
All nuts have one thing in common: they are all high in fiber, fat, and protein. They also include monounsaturated fats that may have a role in reducing the risk of heart disease.
Despite their high fat content, walnuts have been associated with a lower risk of weight gain and obesity. Walnuts are the “super nut” as their antioxidant properties help prevent diseases such as cancer.
Adding a handful of nuts to oatmeal or yogurt or just snacking on them is one way to enjoy nuts. But keep in mind that they are high in calories, so only eat a small handful. Alternatively, you can try various types of nut butter such as almond, peanut, or cashew. Walnuts are also a tasty addition to salads or cooked vegetables.
6 onions and garlic
Whether you are suffering from a viral, bacterial, or fungal infection, garlic is one of the best foods you can eat to support your immune system. It may not have the most appetizing smell (although some of us enjoy it), but it is one of the most powerful foods that can do wonders for your immune system.
Garlic, onions, leeks, chives, and other similar vegetables are also beneficial for lowering blood pressure, maintaining heart health, and preventing cancer. Garlic is rich in vitamin C, manganese, selenium, and fiber, making it a healthy and tasty culinary component. It is one of the most consumed foods to support the immune system.
It is best not to heat or dry onions and garlic before eating to prevent them from losing their nutritional value. So if it’s feasible, go for the stinkier option: raw and mashed up in your food.
5 Ginger
The pungent aroma of this pungent root evokes memories of pleasant winter nights spent by the fire. Ginger is a common winter flavor found in cookies, lattes, and other baked goods. You may be familiar with ginger as a cooking spice, but it has a long history of benefits including digestion aids, stomach soothing, and arthritis treatment.
Ginger can also help with nausea and chronic discomfort. It can help prevent diseases like heart disease, dementia, and cancer. Due to its high potassium, iron, and vitamin C content, ginger is a must-have addition to your kitchen cabinet as an immune system booster.
Regardless of the season, you can try eating ginger every day. Here are some simple methods to prepare them for consumption:
- To give your dishes a unique flavor, use fresh ginger root. Put it on top of your salad, chicken or seafood, or chop or grate it into sauces and salad dressings.
- Eat candied ginger as a snack or include it in your dessert.
- Add pickled ginger as a seasoning.
- Drink freshly brewed tea that has been steeped with a small piece of minced ginger.
- Use powdered dried ginger in cooking or simply sprinkle it on food.
4 Yogurt
Yogurt contains live beneficial bacteria called probiotics and is a rich source of protein and calcium. By defending the body against other, more toxic bacteria through the gut, these “good bacteria” may prevent disease.
Increase your yogurt intake, but watch out for fruity or flavored yogurts, which often have a lot of added sugar. Many producers add substances that are harmful to health, such as sugar, sweeteners made from artificial chemicals, and other sweeteners.
Look for products with less than 15 grams (0.5 ounces or 1 tablespoon) of sugar per serving, as long as they don’t include artificial sweeteners; the less sugar, the better. Buy plain yogurt and top it with fresh fruit. You can substitute sour cream or mayonnaise for yogurt in dressings and sauces.
3 Avocado
Due to their extraordinary health benefits, avocados have recently risen to the top of the grocery list.
Avocados have a fantastic nutritional profile and are packed with lipids, vitamins and minerals. Oleic acid is the most abundant monounsaturated fatty acid in avocados. This vitamin is believed to reduce inflammation. You can increase your fiber intake by eating avocados.
Eating an avocado alone is one of the most pleasant and easy ways to consume it. Ripe, halved and seasoned avocados make a great addition to any dish. Another easy way is to spread avocado on toast for a creamy, velvety, cholesterol-free topping. Also, you can simply juice the avocado.
two legumes
Some of the most popular foods for daily consumption recommendations are legumes. Soybeans, peas, and chickpeas fall into this broad category. Legumes are excellent sources of folic acid, fiber, and plant-based protein. They can help reduce the risk of heart disease.
According to research studies, legumes have been linked to numerous health benefits, including helping to control type II diabetes and lowering blood pressure and cholesterol. Being full for a long period of time is another benefit of including beans and legumes in your diet, which can help you maintain a healthy weight.
You can eat legumes by incorporating them into dishes such as soups, salads, and stews. Also, you can make a bean-based meal like hummus or chili.
1 Broccoli
One of the most powerful antioxidants in our diet is found in broccoli, a cruciferous vegetable. It is the greatest superfood and defends our body from cancer. The sulfur compounds in broccoli activate our genes to produce more detox enzymes. These enzymes can attack substances that cause cancer.
Additionally, along with other cruciferous vegetables such as cauliflower, cabbage, and Brussels sprouts, broccoli has several health benefits, including reduced risk of heart disease and stroke.
Broccoli is rich in nutrition and low in calories. Of all the superfoods, it contains the best nutrients. These vegetables keep you full longer due to their high fiber content, which is why they are seen in many healthy weight loss plans.
To enjoy broccoli and other cruciferous vegetables, you can flavor them by steaming or sautéing them in healthy oils with herbs and seasonings. Consider using a frozen cruciferous vegetable mix in your pasta meals, soups and stews.
