Dietvana would like to share nutrient powerhouse foods that make you feel great and energetic every day and of course they are part of a healthy menu.
The foods that we are going to list must be on our supermarket list every week because they have incredible properties to mention a few:
Anti-inflammatory
Rich in prebiotic and probiotics
Anti-carcinogenic
Low in calories
Rich in fiber
Decrease cholesterol
Plus they provide a lot of positive energy every day.
A list of superfoods and how to incorporate superfoods in your daily menu is below::
Avocado ~ use as a healthy alternative instead of butter in your breads
Wild Blueberries ~ make a blueberry smoothie for breakfast to energize your morning
Berries ~ make a great snack
Garlic ~ use garlic to flavor your meals and dressings made at home
Olives and Olive Oil ~ olives are great for savory snacks
Broccoli ~ broccoli is a great side dish for dinner
Cauliflower ~ cauliflower rice is a great substitute for rice to help with weight loss and assist in lowering blood glucose.
Dark Chocolate ~ eat dark chocolate when your body asks for something sweet and accompany it with some fresh strawberries
Asparagus ~ excellent side dish to accompany grilled protein or fish
Kale, Spinach ~ have a very nutritious salad with these ingredients
Yogurt and Kefir ~ try to make your own yogurt or kefir at home to strengthen the immune system. Add chia seeds and fruit to make it a super breakfast
Lime, lemon or citrus fruits ~ add orange, kiwi or grapefruit to your breakfast. Alternatively, drink lemonade made with stevia at noon or make a healthy homemade dressing with olive oil, spices and garlic for your salads.
Sweet Potatoes ~ excellent complex carbohydrate you can eat it at lunch or dinner in recommended amounts
Bell pepper ~ excellent low carb side dish, roasted peppers are very delicious
Beans ~ mix beans in your salad, as a plant based protein
Pineapple ~ delicious snack option with many anti-inflammatory properties
Salmon ~ include salmon twice a week to increase your intake of Omega 3,6
Nuts ~ preferably unsalted as snacks or you can have nut butter in the morning instead of animal fat. Add nuts to your salads to get the energy going
Beet ~ rich in folate helps the proper functioning of the brain, strengthens bones, helps growth, have to include them in meals such as salads or bowls
Flax and Chia Seeds ~ are powerful seeds packed with antioxidants, omega 3, minerals and fiber add them to your yogurt or kefir to strengthen your immune system
Tip:
You can make flaxseed or chia seed water to reduce inflammation. In a glass of water of approximately 240 milliliters 8 ounces place 1 teaspoon of flaxseed or chia and stir. Wait for it to soak for 6-12 hours so that it forms a gel. When 6-12 hours have passed use a strainer (separate the water from the seeds) to only drink the water with the gel from the seeds and then consume.
