Take a look at this list of superfoods, courtesy of Presidio Home Care. Nutrition is an essential component of a healthy lifestyle and these foods will help optimize your dietary choices. Are you eating enough kale?

Reap the Benefits

Superfoods are good for your body inside and out. With lots of nutrients but not a lot of calories, they pack a big punch into little bites, and that’s why we love them!

Blueberries – Blueberries are high in dietary fiber have more antioxidants than any other fruit or veggie. Antioxidants are known to combat heart disease, diabetes, cancer, and boost brain power.

Beans – beans are full of protein, vitamins, calcium, fiber, and more. Kidney, pinto, black, and red beans are all good sources of antioxidants.

Salmon – Strive for two servings of salmon a week to reap maximum benefits. It reduces the risk of heart disease.

Steelcut Oats – Steelcut oats retain more fiber and protein when processes, unlike rolled oats. Their fiber content helps improve blood sugar levels in diabetics.

Greek Yogurt – Greek yogurt is full of probiotics that keep you digestive health in top shape. Use Greek yogurt as a substitute for sour cream or eat with fruit and honey for a healthy snack.

Coconut Oil – Coconut oil can be used in baked goods, smoothies, and in lack of butter. Coconut oil contains healthy fats that help balance weight.

Kale – Kale has more iron that beef and more vitamin C than an orange. High levels of omega-3 fatty acids fight arthritis and autoimmune disorders.

Cocoa – Cocoa releases endorphins causing you to feel happy and excited. Cocoa also lowers blood pressure.

Eggs– Eggs get a bad rap, but their cholesterol is actually good for you. They provide nutrients to the eyes and can help prevent degeneration.

Sweet Potato – One sweet potato gives your body more than the recommended daily allowance of vitamin A. They are packed with antioxidants and fiber.

Olive Oil – A bottle of olive oil lasts about one year – after that the health benefits decrease. It improves bone mineralization preventing and alleviating osteoporosis.

Avocado – Eating avocado helps the body absorb other important nutrients. They are another great source of Omega-3 fatty acids.

Chia Seeds – Chia seeds provide energy and enhance cognitive performance to keep your body and mind active. One tablespoon has more calcium than a glass of milk, more omega3s than salmon, and more antioxidants than blueberries.

Pomegranate – Pomegranates decrease bad cholesterol (LDL) and cholesterol plaque build-up. Drink pomegranate juice to get the most heart disease-fighting benefits.

Tea – Drinking 20 oz of tea everyday for two weeks can double the output of the immune system. Tea fights against free radicals that can damage DNA.

Pumpkin – Pumpkings are high in potassium – essentiall for heart and muscles. Pumpkin seeds are just as good for you boosting your mood and helping your heart.

Flaxseed – In order to reap the benefits, flaxseed must eb ground prior to consume. It is very high in fiber, which lowers cholesteroland stabilizes blood sugar.

Acai Juice – Read the label before buying. Many have added sugar and hardly any real acai. Acai is a natural emntal stimulator, improving concentration and memory.

Walnuts – About seven walnuts a day is enough to reap the maximum benefits. Walnuts help prevent heart disease and lowers cholesterol.

Spinach – Spinach is the healthiest first when Juiced, then when cooked, and lastly when eaten raw. Just one cup on spinach strengthens the immune system and fights infection.

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