Your diet plays such an important role in your health and there are certain foods and drinks, which are particularly beneficial for your physiological wellbeing.
Your body relies on your diet to get all the key nutrients it needs to function properly and without these, you may find that you lack energy, you are more prone to illness, you feel tired or lethargic, you struggle to concentrate and focus, you develop aches and pains, you pick up injuries easily and you take a long time to recover after illness.
With a good diet and other positive lifestyle choices, you can really make a difference to your health. Here are 7 wonder foods to include in your diet:
1. Kale: Kale and curly kale are super foods, which offer an array of different vitamins and minerals. Kale can be included in salads and soups, as well as being a great accompaniment for fish and meat dishes; it can also be blended to add to juices and smoothies.
Kale is an excellent source of fibre, it is sugar and fat free and it contains iron, vitamin K, magnesium, calcium and vitamins A and C. It has been proven to lower cholesterol and is also packed full of antioxidants.
2. Spinach: Spinach, a leafy green vegetable, which can be eaten hot or cold, is a great source of vitamins C, K and A, as well as iron and folic acid. Spinach also contains calcium, magnesium, manganese and vitamin B2. Spinach can help to strengthen and maintain bones and teeth, facilitate cell repair and ensure that red blood cells are transported around the body efficiently; spinach is particularly beneficial for people who have low iron levels. It is also very low in fat and high in fibre.
3. Blueberries: Blueberries contain powerful antioxidants and phytoflavinoids, as well as vitamin C and potassium. They are a great choice for a lunchtime snack or a healthy pudding and they are proven to have an anti-inflammatory effect, which helps to reduce the risk of heart attacks and strokes. Graze on blueberries in their natural form or add a handful to natural yoghurt for a more substantial dessert.
4. Green tea: Green tea is full of antioxidants called catechins and it possesses antibacterial properties, which make it an excellent choice for kicking the day off or warming the cockles on a cold afternoon.
Black tea can also be hugely beneficial. Studies show that drinking green tea on a regular basis can help to reduce the risk of gum disease and lower the risk of cardiovascular disease.
5. Salmon: Rich in omega 3 oils and an excellent source of protein, salmon is a really healthy choice for breakfast, lunch or dinner. Omega oils are proven to reduce the risk of cardiovascular disease and arthritis and there is also some evidence to suggest that they may even help to lower the risk of Alzheimer’s disease.Try to eat at least 2 portions of oily fish, such as salmon, mackerel, sardines or herring, per week.
6. Carrots: You often get told that eating carrots will help you to see in the dark and it is true that carrots are really beneficial for the eyes. Carrots are an excellent provider of beta carotene, which is converted into vitamin A by the body and they also contain fibre. Vitamin A is essential for good eye health and it helps to reduce the risk of age-related macular degeneration.
If you’d like to check your eye health, use opticians UK. Carrots are low in fat and they are very versatile; they can be eaten raw on their own or with dips or cooked and added to salads, soups, pasta sauces or served with meat or fish.
7. Tomatoes: Tomatoes are packed with vitamins, including A, C and E and they come in different colours, shapes and sizes. Most commonly, tomatoes are found in salads and blended into sauces and soups.
Recent studies have suggested that eating tomatoes can reduce the risk of prostate cancer in men and they also have anti-inflammatory properties, which may help to lower the risk of heart attacks and strokes. Tomatoes have also high water content and they contain the antioxidant, lycopene, which helps to remove free radicals from the body.