10 healthy superfoods you should eat every day

by Lam Pham

To maintain a healthy body, and prevent diseases, nutritionists recommend that we should have a nutritious diet, balanced, diverse foods, giving preference to healthy foods. Foods in a healthy diet include plenty of green vegetables, ripe fruits, whole grains, fiber, beans, limiting sugary foods, junk food, sugary drinks, processed meats, and salt.

Here Karst Plateau will introduce you to 10 healthy superfoods you should eat every day

1. Broccoli

It is a vegetable with extremely rich nutritional content

Broccoli is known as the “king of vegetables”, because of its extremely rich nutrient content. Eating this vegetable regularly helps increase liver detoxification, and improve resistance. Eating broccoli regularly also helps prevent and reduce the risk of hypertension and controls blood cholesterol levels.

2. Eggs


A source of high-quality vegetarian protein, eggs might give your meal more staying power. One egg has about 70 calories and 6 grams of protein. Plus, egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, research published in 2019 in PLOS One links lutein and zeaxanthin with reduced risk for age-related macular degeneration, a leading cause of blindness in people over 65. Lutein may also help shield your skin from UV damage.

3. Salmon


Packed with protein and known for its health benefits, salmon is another source of Omega-3 fat. Two forms of Omega-3 fat, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can reduce the risk of cancer and may benefit the cells lining your arteries. Salmon is also a source of complete protein and is loaded with selenium, another antioxidant. For a low-prep way to eat more salmon, grab a pack of smoked salmon on your next grocery visit and enjoy it over salad, in sandwiches, or with your morning eggs. Salmon can also be purchased canned and combined with olive oil mayo for a spin on tuna salad.

4. Spinach


This dark leafy green packs tons of nutrients for very few calories. This allows you to have a hearty serving without considering how it fits into your calorie budget. Spinach contains fiber, vitamins A and C, and is also a plant source of iron and calcium.

Similar to other superfoods on this list, spinach also contains several different antioxidants. Some of these compounds appear to have anti-cancer effects, while others support eye health. Spinach also contains nitrates which can improve blood pressure and reduce the risk of heart disease.

5. Sweet Potato

It is high in vitamin C and especially carotenoids – antioxidants that help reduce the risk of cancer

Sweet potatoes have a vibrant orange color thanks to alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones, and immune system healthy.
In addition, Sweet Potatoes also contain a lot of potassium, fiber, vitamin C, and especially carotenoids – antioxidants that help reduce the risk of cancer.
Despite their sweet taste, sweet potatoes can actually improve blood sugar levels in diabetics. The anti-inflammatory and antibacterial properties of sweet potatoes help reduce obesity and reduce the risk of cancer.

6. Apples


In the nutritional composition of apples, especially green apples contains a lot of fiber, and a few calories to help lose weight and cleanse the lungs. In addition, apples also contain flavonoids and various vitamins, especially vitamin C to help maintain the immune and respiratory systems healthy.

The fiber in apples can help increase the digestion and absorption of nutrients, improving intestinal health.

7. Yogurt

The dish contains probiotics and is rich in calcium which is very good for health

Yogurt contains probiotics or “good bacteria” that help keep our guts healthy. It’s also rich in calcium. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and delivers phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein. Choose Greek-style yogurt for an even bigger protein boost and whenever possible reach for plain. Flavored yogurts tend to have lots of added sugar which adds calories without nutrition.

8. Avocado

This fruit is rich in fiber and vitamins that you should eat every day

Avocado is rich in fiber, minerals, vitamins, and healthy fats. It contains a lot of monounsaturated fats, which help reduce inflammation. Not only that, avocados can reduce the risk of diabetes, metabolic syndrome, some types of cancer, and heart disease. It also contains magnesium, which helps regulate blood pressure and blood sugar levels.

This impressive array of nutrients allows avocado to aid in gut health, improve blood cholesterol levels, and may even help lower body fat. It can be mashed and added to toast, diced and incorporated into your favorite salad or grain bowl, or tossed into a smoothie for low-prep enjoyment.

9. Berries


If there’s one superfood that has stood the test of time, it’s berries. Berries are expected to remain popular in 2023 as people continue to seek natural, nutrient-dense foods, says Allyson Brigham, registered dietitian at Los Robles Hospital in Thousand Oaks, Calif.
Think beyond the usual strawberries, raspberries, and blueberries, and consider acai and goji, which are packed with antioxidants and anti-inflammatory compounds, says Brigham. They’re also rich in fiber, a nutrient required for digestion and heart health, says Foley.

10. Nuts


What can’t nuts do? They’re packed with healthy polyunsaturated fats and magnesium, two important nutrients for heart health. These nutrients may also ­offer protection against insulin resistance, which can lead to ­diabetes. Antioxidant compounds found in nuts, including ellagic acid and resveratrol, can reduce the wear and tear on your body from free radicals. This lowers inflammation, which may reduce cancer risk. Plus, nuts provide insoluble fiber, which studies suggest may help you stay healthy by feeding beneficial gut bacteria. Spread nut butter on toast, grab a handful of nuts for a snack, or make your own simple trail mix.

Above are the foods that are very good for your health that Karst Plateau shares with you. To reap the most health benefits, incorporate these types of foods into your diet regularly and form a habit.

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