If you want to reap the amazing benefits that come along with following a healthy diet then you need to adopt a diet that centres around whole, plant foods.
Because whole plant foods are nutrient dense and rich in vitamins and minerals that protect the body against chronic diseases, promote healthy hair, skin and nails as well as keep the body’s BMI (Body Mass Index) normal which maintains a lean, healthy body, as well as other benefits.
Now if you’re wondering what whole plant foods actually are, they’re fruits, vegetables, beans, legumes, whole grains and nuts and seeds. And although every plant food has its own different variety of nutrients, some foods actually score higher in nutrient density, making them superfoods.
Below I’ve listed 12 everyday superfoods to include in your diet on a regular basis so you can reap all the benefits they provide. I’ve chosen these 12 foods because they’re available all year round in most supermarkets, so they’re easily accessible and are also relatively inexpensive.
Lemons are rich in nutrients and have incredible health and beauty benefits. They boost the immune system and are rich in vitamin C, which fights of the common cold and flu and also promotes healthy radiant skin.
The easiest way to incorporate lemons into your diet is by drinking lemon water every day first thing before you eat your breakfast. Click here to read about the benefits of lemon water. You can also add lemon juice to your green smoothies or as a dressing for your salads.
Avocadoes are a great source of healthy fats. Healthy fats protect the body against heart and brain-related diseases. Avocadoes also maintain healthy skin, hair and nails and are great for aiding natural weight loss as they suppress hunger pangs and make you feel satiated.
Add avos to your salad dressings and dips, green smoothies, salads or spread them on sandwiches or warm toast. Yum!
Berries are rich in antioxidants making them one of the top beauty foods. They protect the body against chronic diseases, slow down the ageing process and keep the body lean and healthy.
A great way to incorporate berries into your diet is by adding them to your green smoothies or on top of your oatmeal or just by eating them as a snack.
4.Dark Leafy greens
Leafy greens are a nutritional powerhouse! They’re loaded with vitamins and minerals and have incredible health benefits.Click here to read about the benefits of leafy greens. The only problem with eating dark leafy greens is that they tend to taste boring and even bitter.
So the best way to make sure you’re eating them every day is by blending them with fruit and making a green smoothie. Which is a great way to sneak leafy greens into your diet without actually tasting the greens! Click here to read about the benefits of green smoothies.
There’re several different types of seeds and they’re all healthy but the tops healthiest are flaxseeds. They’re high in omega 3’s, fibre and other vitamins and minerals and protect the body against heart and brain-related diseases. They’re also a beauty food and promote healthy hair skin and nails.
Add a tablespoon of ground flaxseeds (they digest better grounded) to your green smoothies to make sure you’re including them in your diet on a regular basis.
Nuts are a rich source of vitamins and beautifying minerals. They’re also packed full of protein and contain healthy fats, which again protect the body against heart,brain-related diseases. Add nuts on top of your oatmeal, smoothie bowls or salads for crunchiness and texture or just enjoy a handful of nuts as a snack daily.
Cruciferous vegetables are veggies that are apart of the mustard family of plants, which include broccoli, cauliflower, kale, brussels sprouts, bok choy, cabbage, collard greens and a few other vegetables.
These veggies contain anti-inflammatory properties, are high in antioxidants and known for their powerful protection against cancer and their ability to kill cancer cells.
The best way to include cruciferous vegetables in your diet is by steaming them and serving them as a side dish for your lunch or/and dinner. You can also add the cruciferous leafy greens such as kale, collard greens and bok choy in your green smoothies.
Whole grains are high in fibre, B vitamins and minerals such as iron, magnesium and selenium. They help control blood sugar and aid weight loss. To incorporate whole grains into your diet on a regular basis, replace refined grains for whole grains such as oats, brown rice, quinoa, whole-wheat pasta and other whole grains.
9.Beans & Legumes
Beans and legumes are super healthy and are high in antioxidants, fibre, protein along with many vitamins and minerals and eating them regularly has been shown to decrease chances of developing type 2 diabetes, heart disease and certain cancers.
The easiest way to include beans and legumes in your diet daily is by replacing the meat in meat-based dishes with beans and legumes.There’re countless hearty stews and curries you can make using beans and legumes. Think bean chilli, lentil stew (my fav!) or chickpea curry…
Spices boost up the immune system and contain antiviral, anti-inflammatory and anti-cancer properties. They improve blood circulation, which increases heart health, and minimises the risk of heart-related diseases.
There’re many ways to add spices in your diet. You add certain spices such as cinnamon and ginger in green smoothies and vanilla in smoothie bowls, nice cream and oats. Also sprinkling some cinnamon on top of your oats will take your oatmeal game to a whole another level! It tastes so good!
Spices that taste great in savoury dishes such as turmeric, ginger, cayenne, nutmeg and cumin etc. can be added as seasoning in dishes such as curries and stews.
While all potatoes are nutritious and energy-rich, sweet potatoes and purple potatoes are generally better than white potatoes because they contain higher levels of antioxidants. But because purple potatoes are more rare to find, sweet potatoes are the everyday superfood potatoes that you can incorporate easily into your diet, as they’re available in most supermarkets all year round.
Sweet potatoes make great lunch and dinner meal ideas because they’re so versatile. Enjoy them baked and topped with black beans and veggies, or cut them up into wedges, season them with herbs and spices, bake them then serve with an avocado and lime dip or cut them into cubes and add to stews and curry dishes. There’s just so much you can do with potatoes.
Herbs contain compounds that bind together and get rid of toxins in the body such as heavy metals. They also purify the blood and support the liver and kidneys.
A great way to incorporate herbs into your diet daily is by adding them to your green smoothies. I love using parsley, mint and basil in some of my green smoothies. You can also chop them up finely and add them to salads, stews and curries to add more flavour.
So there’re the 12 everyday superfoods to include in your diet. Like I mentioned earlier the easiest way to stay healthy and maintain a lean body is to adopt a whole food plant-based diet, which will ensure you’re eating all the foods I’ve listed above as well as other nutrients dense foods on a daily basis.
A whole food, plant-based diet is healthy and sustainable as it’s a diet that you can follow long term which guarantees that you will always reap all the benefits that come along with it.
Do you eat any of the everyday superfoods that’s listed above? Share in the comment box
P.s Have you signed up for the 7 Day Green Smoothie E-course yet?