A powerhouse food contains high concentrations of vital disease preventative nutrients. Common health conditions like type 2 diabetes, heart disease, certain cancers and hypertension can be avoided through diet.
If you had to pick five staples to add to your healthy diet, which nutritional powerhouse foods would you select?
The following food items are loaded with essential nutrients needed for lasting health and longevity. Include these five choices in your daily meal plan for improved overall wellness.
Tomatoes: A true powerhouse food, the red, pink or yellow hues indicate that tomatoes are rich in the potent antioxidant, lycopene. “Red group” foods such as pink grapefruit, watermelon, papaya and like colored produce offer the same type of cancer-fighting and age-resisting nutrition.
Whole grains: Any food termed whole grain contains all parts of the entire kernel, bran, endosperm, and germ. Great whole-grain options include oatmeal, brown rice, bulgur wheat, quinoa, bulgur, Kamut, popcorn, and spelled. These powerhouses offer a whopping 96 percent more dietary fiber, zinc, magnesium, vitamins E and B6, and chromium than refined grains. Shoot for a minimum of three servings per day.
Green, leafy vegetables: Kale, spinach, dark green lettuce, Swiss chard, collard greens, chicory and mustard greens are all powerhouse foods. These nutrient-rich leafy greens are excellent sources of folate, fiber and a plethora of carotenoids, antioxidants known for warding off cancer. Try to include at least two servings in your daily meal plan.
Flax: This popular ancient grain is full of omega-3 fatty acids and alpha-linolenic acid, two powerhouses proved to reduce inflammation, lower bad cholesterol, regulate blood pressure and protect against cancer. Flax is available as whole or ground seeds or flour. Whole flax seeds must be ground to release the fatty acids. Use flax flour for baking or toss ground seeds in cereal, yogurt, smoothies or salads.
Blueberries: Berries offer significant health benefits. These colorful treats are loaded with phytonutrients; blueberries pack an extra powerful punch. Studies have uncovered just how potent phytonutrients are and how they fight cancer and improve bodily functions on a cellular level. Blueberries provide as much antioxidant protection as 1,733 IU of vitamin E and over 1,200 milligrams of vitamin C.
Reap the Benefits of Powerhouse Foods
Use your imagination when it comes to diversifying your diet. Do some research and come up with creative ideas for incorporating these powerhouse foods into your daily meals.