Foods and drinks you consume might either aid or impede your recovery from an illness or surgery. You must eat the proper foods, such as superfoods. Each superfood, whether a vegetable, fruit, protein source, or healthy fat, offers something unique to your body.
Some of these foods have been demonstrated to help with inflammation, immunological function, healing, and providing the energy you need to get better. Here are ten superfoods to heal your body.
10. SMASH Fishes
Sardines, mackerel, anchovies, salmon, and herring (SMASH) are noted for having low mercury and other toxic levels and being high in omega-3 fatty acids. We need to fuel the brain with these omega-3 fats that enhance mood and focus since 60 percent of the brain is fat. SMASH fishes are also anti-inflammatory.
Luckily, SMASH fishes are readily available in stores. If you can’t locate them, consider other low-toxin options, including canned light tuna, trout, catfish, pollock, and shellfish. You should not fry these fishes, or you risk not getting the maximum nutrients. Steam, grill, or bake them instead.
At least two servings of fish per week should be included in your diet, with one of those servings coming from an oily fish like SMASH. About 140 grams (5 ounces) make up one serving.
Some people are not advised 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 lactating mothers should limit their intake of oily fish to two servings per week.
9. Leafy Greens
Leafy greens include kale, spinach, collard greens, swiss chard, and mustard greens. Vitamins A, C, and calcium, as well as phytochemicals (chemicals sourced from plants that have a beneficial effect on health), are abundant in these greens. They also contribute to a healthy diet by providing fiber.
Leafy greens provide several advantages, including:
- The ability to reduce the advancement of eye diseases such as glaucoma, cataracts, and age-related macular degeneration.
- Better memory and cognitive abilities.
- Maintains cholesterol.
- Lower risk of various malignancies, such as those of the breast, lungs, intestine, and bladder.
To make leafy greens more enjoyable to consume, consider sautéing them with a little olive oil or tossing them into salads. Soups and stews can also include greens.
While most leafy greens are more than up to the task, some widely consumed types like kale, spinach, collard greens, swiss chard, and mustard greens stand out thanks to a genuinely astounding array of nutrients. The recommended weekly intake for these wonder foods is three to four 70-gram (2.5-ounce) servings.
Blueberries are at the top of practically every superfood list; however, you may consider any edible berry to be a superfood. Blackberries, raspberries, strawberries, and fresh cranberries, to name a few, are low in calories, high in fiber, and filled with antioxidants that help combat cancer-causing free radicals.
Flavonoids—the plant compounds that give berries their brilliant color—are abundant in both frozen and fresh berries. Flavonoids are known to have cognitive and mood-enhancing properties. They’re also high in vitamin C, which, as you might expect, boosts immunity and is essential for battling winter infections.
Blueberries, in particular, are strong in anthocyanin pigments, giving them their vibrant color and working as potent antioxidants that may help prevent heart disease, diabetes, and deteriorating diseases like Alzheimer’s.
Berry-infused yogurt, cereal, oatmeal, or smoothies are delicious ways to start the day. Berries are also fantastic in a green salad. You might also add garbanzo beans, walnuts, or sunflower seeds for more protein. Strawberry shortcake and blueberry pie are no-go since they contain too much sugar and fat.
All nuts have one thing in common: they’re all high in fiber, fat, and protein. They also include monounsaturated fats that may have a role in lowering heart disease risk.
Despite their high-fat content, nuts have been associated with a decreased risk of weight gain and obesity. Walnuts are the “super nut” since their antioxidant properties aid in the prevention of illnesses such as cancer.
Adding a handful of nuts to oatmeal or yogurt or just eating them as snacks is one way to enjoy nuts. But keep in mind that they’re high in calories, so only eat a small handful. Alternatively, you can try various kinds of nut butter like almond, peanut, or cashew. Nuts are also a tasty addition to salads or cooked vegetables.
6. Onions and Garlic
Whether you’re suffering a viral, bacterial, or fungal infection, garlic is one of the best foods you can eat to help your immune system. It may not have the most appetizing smell (although some of us enjoy it), but it’s 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 high in vitamin C, manganese, selenium, and fiber, making it a healthy and tasty culinary component. It’s one of the most widely consumed foods for immune system support.
It’s better not to heat or dry onions and garlic before eating them to avoid losing their nutritional value. So, if at all feasible, choose the stenchiest option: uncooked and crushed into your food.
This zesty root’s pungent aroma conjures up recollections 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 that include digestion aids, stomach calming, and arthritis treatment.
Ginger can help with nausea and chronic discomfort as well. It can help prevent maladies like heart disease, dementia, and cancer. Because of its potassium, high iron, and vitamin C content, ginger is an indispensable addition to your kitchen cabinet as an immune system booster.
Regardless of the season, you can aim to eat ginger daily. 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.
- Sip freshly brewed tea that has been steeped with a tiny piece of ginger that has been chopped.
- Use dried powdered ginger in cooking or just sprinkle it on food.
Yogurt contains live beneficial bacterias 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” might prevent illness.
Increase your yogurt consumption, but beware of fruit-flavored or flavored yogurts, which often have a lot of added sugar. Many producers add unhealthy substances, including 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 it doesn’t include any artificial sweeteners; the less sugar, the better. Purchase plain yogurt and top it with fresh fruit. You can substitute sour cream or mayonnaise for yogurt in dips and sauces.
Due to their outstanding health advantages, avocados have recently risen to the top of the list of items at the supermarket.
Avocados have a fantastic nutritional profile and are loaded with lipids, vitamins, and minerals. Oleic acid is the most abundant monounsaturated fatty acid in avocados. This vitamin is thought to reduce inflammation. You can increase your intake of fiber by eating avocados.
Eating an avocado by itself is one of the nicest and simplest ways to consume it. Ripe, sliced in half, and seasoned avocados provide a wonderful addition to any dish. Another simple way is to spread avocado on toast for a creamy, velvety, cholesterol-free topping. Additionally, you can simply turn avocado into juice.
Some of the most popular foods for daily consumption recommendations are legumes. Soybeans, peas, and garbanzo beans are all included in this broad category. Legumes are great sources of folate, fiber, and plant-based protein. They can aid in lowering heart disease risk.
According to research studies, legumes have been linked to numerous health advantages, including assisting in managing Type II Diabetes and decreasing blood pressure and cholesterol. Being full for a long period is another benefit of including beans and legumes in your diet, which can help you keep a healthy weight.
You may eat legumes by incorporating them into dishes like soups, salads, and casseroles. Additionally, you can make a bean-based meal like hummus or chili.
One of our diet’s most potent antioxidants is found in broccoli, a cruciferous vegetable. It is the greatest superfood and defends our body from cancer. Broccoli’s sulfur compounds activate our genes to produce more detoxification enzymes. These enzymes may target substances that cause cancer.
Furthermore, along with other cruciferous vegetables like cauliflower, cabbage, and brussels sprouts, broccoli has several health advantages, including reducing your risk of heart disease and stroke.
Broccoli is abundant in nutrition while being low in calories. Out of all superfoods, it contains the greatest nutrients. These vegetables keep you fuller for longer due to their high fiber content, which is why they’re seen in many healthy weight-loss plans.
To enjoy broccoli and other cruciferous vegetables, you may flavor them by steaming or stir-frying them in healthful oils with herbs and seasonings. Consider using a frozen mélange of cruciferous vegetables in your pasta, soup, and casserole meals.