Eat smart: Superfoods that support brain, heart and gut
Foods that everyone should eat (photo: Freepik)
Nutrition is the key to health, energy, and longevity. There are superfoods that must be in everyone's diet – from children to the elderly. They not only strengthen the immune system but also help prevent chronic diseases, according to The Mirror.
Certain foods are rich in nutrients, filled with vitamins, minerals, antioxidants, and other beneficial substances that boost energy, fight inflammation, and even give the body an incredible glow from within.
Below are the superfoods that must definitely be in the diet.
Watercress
Whether you throw it into a salad or put it in a sandwich, its benefits are incredible. Watercress is packed with minerals such as calcium, potassium, magnesium, and phosphorus (important for bone health), as well as vitamins A, C, and K.
It is also rich in antioxidants to boost immunity and contains phytochemicals such as glucosinolates, which have anti-cancer properties.
Sardines
Not everyone likes sardines, but the benefits are undeniable. They are filled with protein that supports muscle growth and keeps you fuller longer, and also have a range of vitamins and minerals that support the immune system.
Sardines are also rich in omega-3s, which are essential for brain function, memory, and may even help reduce the risk of developing Alzheimer's and dementia.
Lentils
Lentils are a staple food in many cultures, and if they are not yet in your diet, they should be.
The product is an excellent source of plant-based protein and fiber, and is also full of essential vitamins and minerals such as iron, potassium, magnesium, and B vitamins.
Their high fiber and folic acid content also supports heart health and promotes smooth digestion and regular bowel movements.
Pomegranate
There are benefits both in the juice and the seeds. The juice helps reduce inflammation and can boost exercise performance, while the seeds are filled with fiber to support digestion. Both are great for heart health, improve memory, and may even help lower LDL (bad) cholesterol levels.
Pomegranate can also support the immune system thanks to vitamins C, E, B, as well as minerals – potassium, magnesium, and phosphorus. Additionally, it is beneficial for chronic inflammation, arthritis, and gum diseases.
Kefir
Kefir is a nutrient-rich fermented milk drink filled with probiotics that support gut health, digestion, and strengthen the immune system. It is also rich in nutrients such as calcium, folic acid, and magnesium.
Studies show that kefir may help lower blood pressure. Due to fermentation, lactose is partially broken down, so kefir is often better tolerated than milk.
Moreover, it is a low-calorie, filling, and healthy drink that can be included in the diet when losing weight.
You may be interested in
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- Super healthy breakfast everyone forgets about.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
