You know you need a bit more oomph in your diet, and you’ve heard of colorful superfoods. Or perhaps you know you should be eating salmon and drinking green tea. But did you know that the key to really getting the benefits of the superfoods is to eat a variety of them?
Here’s our quick guide to bringing a bit more “super” to your diet with colorful superfoods.
RED: Goji berries, acai berries, tomatoes, beets
These red foods are high in antioxidants and phytochemicals and some are even antimicrobial, helping fight off infection. Tomatoes are also rich in lycopene, a nutrient that helps protect you from heart disease. Beets contain a pigment betacyanin, a powerful phytonutrient.
ORANGE: Sweet potatoes
Sweet potatoes are rich in beta-carotene, which may help lower your risk of breast cancer. Try this recipe.
The ingredient that makes curry yellow, turmeric is often used in naturopathic medicine as a digestive aid. It also is anti-inflammatory and research suggests it helps boost immunity, especially in those with a compromised immune system.
Loaded with antioxidants and phytoflavinoids, blueberries help lower your risk of heart disease heart disease and cancer. A serving is ½ cup a day- and when fresh is out of season- reach for the frozen.
Loaded with heart-healthy omega-3s, a diet rich in salmon will lower your risk of heart disease, Alzheimer’s, and arthritis.
GREEN: Broccoli, kale, seaweeds, avocado, oregano
The dark greens deserve a regular spot on your breakfast, lunch, and dinner plate. These healthy greens are incredibly low calorie, high in fiber, and rich in a variety of nutrients and vitamins. They help keep your weight in check and also boost your immunity as well. And women, dark greens are rich in iron, a nutrient many women don’t consume enough of.
Seaweeds on the other hand are rich in omega-3s, as well as magnesium, which is good for migraines. You can snack on dried seaweed or grate nori over popcorn.
Avocados help block the absorption of cholesterol and may reduce the risk of stroke and heart disease.
Oregano is loaded with antioxidants and is the perfect herb to turn to when you feel a cold or cough coming on as it is a natural expectorant and has anti-microbial properties to boot.
BROWN: Walnuts, Dark Chocolate, Cinnamon
Walnuts contain heart healthy fats, while dark chocolate is loaded with antioxidants. Just watch your serving size for both!
Cinnamon has recently been heralded in Glycemic Index diets, as it helps regulate blood glucose levels. Sprinkle a little cinnamon on your cottage cheese and you’ll feel satisfied and energized.
WHITE: Horseradish, Onions/Leeks, Garlic, Yogurt
Horseradish is rich in glucosinolate, a nutrient that helps fight cancer and kills bacteria. The allium family, which includes leeks, onions and garlic lower blood pressure and cholesterol, and may also inhibit the growth of certain types of cancer. Some also suggest eating garlic to boost your immunity.
Yogurt is rich in calcium and protein, but more importantly it contains live bacteria, including Lactobacillus casei, which helps boost your immunity and keeps your digestive system in check.