The 8 Superfoods You Should Include in Your Diet

One of the most important things that impact on our health is our eating habits, and as we age we need to focus into a diet rich in superfoods, as they compensate for the tendency for bones to weaken and muscle mass decline.

Superfoods are those that are nutrient dense and establishing a balanced diet including many of the following foods will help in enhancing your physical and cognitive functions.

1. Leafy Greens

   Kale, Spinach, Arugula, Broccoli, Cabbage. These foods are full of vitamins A, C, E, and K, as well as calcium, antioxidants, fiber, iron, and potassium, which helps in boosting the immune system, reduce inflammation, maintain bone health, and moderate blood pressure levels.

2. Berries

   Blueberries, Strawberries, Raspberries. Any of these fruits are rich in fiber, antioxidants and vitamins, such as vitamin C. Having a portion every day at breakfast or even as a snack between meals can help in reducing inflammation, prevent cardiovascular problems, boost the immune system, and protect the brain function.

3. Fatty Fish

   Salmon, Trout, Tuna, Herring, Mackerel, Cod. Fish like these are full of omega-3, B vitamins, and vitamin D, and at the same time are a healthy way of obtaining protein in your diet. They have the benefits of maintaining muscle mass, preventing cognitive decline, and protecting the heart.

4. Nuts and Seeds

   Chia Seeds, Flaxseeds, Walnuts, Almonds, Hazelnuts, Pistachios, Pecans. They're full of healthy fats, fiber, and antioxidants, all of which can help in lowering bad cholesterol in the system, prevent cardiovascular problems, and maintain brain function.

5. Legumes

   Sweet potatoes, Lentils, Chickpeas, Beans. Legumes are full of fiber and proteins that can help stabilize blood sugar, improve vision, and protect the heart.

6. Dairy

   Greek Yogurt, Cottage Cheese. Dairy products contain calcium, protein, and Greek yogurt provides probiotics. But at the same time, it contains fats and sugars that are important to minimize with non-fat and low sugar options to obtain most of the benefits that reflect in better digestion, preventing bone and muscle deterioration, and improving immune function.

7. Green Tea

   It contains antioxidants that boost your metabolism and help in reducing brain and cognitive decline.

8. Olive Oil

   It has vitamins E and K, and potassium, which overall can provide the benefits of improving cardiovascular health, boosting the immune system, and balance cholesterol levels by raising the good cholesterol.

As always, aside from solid meals, it's important to remember drinking from 12 to 16 cups of water per day, to keep every system in your body working properly. It helps regulate your temperature, flush toxins from your body, protect joints and organs, and most important of all helps carry all the nutrients you consume from the superfoods to your cells that require it.

Tough all these foods are recommended for the benefits they can have on your health due to being full of nutrients, it's always important to be aware of any allergic reactions or the way they can interact with any drugs you may be taking. Make sure to speak with your doctor before making any changes to your diet.