The 50 Best Superfood Recipes

50 Superfoods You Should Be Eating
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Get the benefits: Add kale to smoothies, salads, sandwiches and stir-fries. Alternatively, use the veggie to make a crispy snack by sprinkling a bunch with olive oil, salt and pepper and baking in the oven on degrees for 10 to 15 minutes. One study from the American Journal of Clinical Nutrition found that subjects who ate coconut oil lost overall weight and belly fat faster than a group consuming the same amount of olive oil.

Unlike the long-chain fatty acids in most oils, coconut oil is broken down immediately for use rather than stored and has been found to speed up the metabolism. The main yellow bioactive component of turmeric, curcumin has been shown to have a wide spectrum of biological actions including as an anti-inflammatory, antioxidant, anticarcinogenic and anticancer agent.

Get the benefits: Turmeric is the only edible source of curcumin, so you want to sneak it into your diet as much as possible. Look for turmeric from Alleppey, which has twice the curcumin than turmeric from Madras.

Whenever the waiter cracks that pepper grinder, he releases piperine, a powerful compound found in black pepper that has been used for centuries in Eastern medicine to treat multiple health conditions, including inflammation and digestive troubles. But recent animal studies have found that piperine may also have the profound ability to interfere with the formation of new fat cells—a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels.

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To learn about more foods that will help whittle your middle, check out these 25 Best Foods for a Toned Body. Sprinkle the stuff onto your food whenever you get the chance. One of the hallmarks of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. A ratio would be ideal, but the modern American diet is more like That leads to inflammation, which can trigger weight gain. Animal studies suggest a chia-rich diet can lower harmful LDL cholesterol and protect the heart, and a recent study in the journal Hypertension found that daily consumption of flaxseed-fortified bakery products reduced blood pressure in patients with peripheral artery disease.

Get the benefits: Best absorbed when ground, flax adds delicious nuttiness to oats, cereal, smoothies and baked goods. Chia seeds fair well in smoothies, salads, cereals, pancakes or even desserts.

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Whether you choose almonds, pine nuts, pecans, or pistachios, nuts are one of the healthiest on-the-go snack options. Hot dogs are a staple of American street food -- sold at carts and stands across the country. The biscuits are traditionally made with butter or lard and buttermilk; the milk or "sawmill" or country gravy with meat drippings and usually chunks of good fresh pork sausage and black pepper. Get the benefits: Use them as a pizza topping, a tangy addition to salads, or snack on them right out of the bag. Written by Maya Dangerfield on April 28,

Of all the nuts at the bar to go home with, which will prove best for your heart? The walnut, researchers say.

1. Salmon With Almonds & Asparagus

The most comprehensive review of clinical trials on nut consumption in relation to cardiovascular disease showed consuming just one ounce of walnuts five or more times a week—about a handful every day—can slash heart disease risk by nearly 40 percent. And a recent study showed two ounces a day was enough to significantly improve blood flow to and from the heart in just 8 weeks, without causing weight gain.

When it comes to healthy snack foods, almonds and walnuts are always on the A-list, but pumpkin seeds, a. Get the benefits: Add pumpkin seeds to salads, oats and yogurt, or grab a handful as a high protein snack.

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Not just the prettiest bean of the bunch, each gem-like kidney bean can be considered an effective blood-sugar control pill—and a particularly good defense against type 2 diabetes, a life-altering disease that radically changes the way your body manages blood sugar. The main reason beans are so good at preventing—and treating—the obesity-related disease is their rich fiber content.

Kidney beans pack the biggest dietary wallop; just a half cup of beans provides 14 grams—more than 3 servings of oatmeal! In fact, a recent study found diabetics who ate one cup of beans every day for 3 months saw better improvements in fasting blood sugar, cholesterol and even body weight than a group who ate one cup of equally-fibrous whole-wheat products. And a longer study that followed more than 64, women for 4 years found that high intake of beans was associated with a 38 percent decreased risk of diabetes. Get the benefits: Any increase in beans and dietary pulses like lentils is a healthy choice.

Dried beans tend to be slightly higher in fiber and slightly lower on the glycemic index; for convenience, though, canned varieties are usually fine, just check the label for additives like sugar and rinse your beans thoroughly before enjoying. Wild salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk. Salmon is also a rich source of vitamins D and B and selenium, a nutrient that helps prevent cell damage.

4 Important Superfoods You NEED to Eat

For about the price of a bottle of water, you can boil up a massive pot of soup- and salad-ready lentils. A pound-size bag has 11 grams of fiber and 10 grams of protein in each of its 13 servings. Get the benefits: Eat them on their own as a side or simmer them into a number of all-season soups. And for more weight loss hacks, check out these 40 Ways to Lose Weight in 4 Seconds. Not all breads are carb bombs waiting to shatter your weight loss goals. This nutrient-dense, protein-rich bread is loaded with folate-filled lentils and good-for-you sprouted grains and seeds like millet and barley, a primo source of the cholesterol-lowering fiber beta-glucan.

This nutty-flavored gluten-free grain may be small, but it packs a mighty nutritional punch! And the less stress you have in your life, the better it is for your belly. Go eat something. Combine a half cup of teff with one a half cups of water and a pinch of salt in a medium saucepan. Avocados are also chock full of heart-healthy monounsaturated fat and dietary fiber, with roughly 50 calories per 1-ounce serving. And you can put them on much more than toast— here are 35 tasty ways to cook with avocado.

From chia seeds to flaxseed and even hemp seeds, these small-but-mighty snacks are nutritional powerhouses. These are five seeds you should be adding to your diet immediately. Quinoa isn't the only wholesome grain you should be enjoying in Farro, a popular substitute for enriched pasta products, and teff, which is similar to millet, can be used to top salads, bulk up grain bowls, or in baking.

We love them in these healthy and delicious smoothie bowls. Williams says this superfood contains high levels of phytochemicals—including flavonoids, anthocyanins, and resveratrol—that help the body combat inflammation naturally. Other research has shown blueberries to cut risk of heart disease and cancer, as well as memory loss. Not bad for a little berry! Beets have been shown to help offset the risk of many chronic diseases due to their high levels of vitamin B, iron, copper, magnesium, potassium, and manganese.

2. Pumpkin Spiced Oatmeal

Whether you choose almonds, pine nuts, pecans, or pistachios, nuts are one of the healthiest on-the-go snack options. We've previously published reviews of research tied to the nutritional benefits of consuming nuts mostly due to their healthy levels of unsaturated fats and omega-3 fatty acids. We were a little surprised to see this item make the list. In fact, recent research has led to an all-time low demand for coconut oil, which was once one of the most high-profile superfoods.

Another super feature of mushrooms is that agricultural waste products are used to grow them. This makes mushrooms a sustainable component of a healthy food system Seaweed is a term used to describe certain nutrient-rich sea vegetables. Seaweed packs multiple nutrients, including vitamin K, folate, iodine and fiber. These ocean vegetables are a source of unique bioactive compounds — not typically present in land-vegetables — which may have antioxidant effects.

2. Pumpkin Spiced Oatmeal

Some of these compounds may also reduce your risk of cancer, heart disease, obesity and diabetes Achieving optimal health through food and nutrition is about more than focusing on one or two of the latest food trends. Including some, or all, of the foods on this list as part of a balanced diet can benefit your overall health and may prevent certain chronic diseases. Eating healthy can help you lose weight, have more energy and prevent many diseases. This article explains how to eat healthy.

Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Here are 14 of the healthiest leafy green vegetables you…. Berries are among the healthiest and most nutritious foods on earth. Here are 11 ways that eating berries can improve your health. This is a detailed article about green tea and its health benefits. Green tea is high in antioxidants that can improve the function of your body and…. Eggs are so nutritious that they're often referred to as "nature's multivitamin. Nuts are among the healthiest foods you can eat. They have various impressive health benefits and can even help you lose weight.

This is a detailed review of kefir and its health benefits. Kefir is a fermented milk drink that is highly nutritious and contains live probiotics. Salmon is incredibly nutritious. This fatty fish is also tasty, versatile and widely available. Here are 11 nutrition facts and health benefits of…. The avocado is an incredibly healthy food and loaded with important nutrients.

50 Superfoods You Should Add to Your Meals

Here are 12 health benefits of avocado, that are supported by science. As you get older, your nutritional needs, appetite, and food habits can change. Learn how to maintain a healthy diet as you age. Dark Leafy Greens. Nuts and Seeds. Kefir And Yogurt. Turmeric Curcumin.