Sometimes, the decision to eat healthy leaves us with a big question mark in our heads. What is considered healthy? Are there special foods that we should be consuming daily? If this has ever been on your mind, don’t worry, you’re not alone. When it comes to eating healthy, there are certain superfoods that you can include in your diet. These superfoods are packed with essential vitamins and minerals that can help you stay healthy and fit. Let’s dive in!

Dark leafy greens

Dark leafy greens, such as kale and spinach, are some of the most nutrient-rich foods you can eat. They are loaded with vitamins, minerals, fiber, and phytochemicals, which can help boost your immune system and protect against various diseases. Leafy greens are also an excellent source of iron, calcium, and magnesium. Try adding a handful of leafy greens to your salads and smoothies, or sauté them with a bit of olive oil and garlic for a tasty side dish.

Berries

Berries are a delicious and nutritious superfood that is packed with antioxidants, vitamins, and minerals. Berries are a great source of vitamin C, which can help boost your immune system and fight off infection. They are also an excellent source of fiber, which can help keep you full and reduce cravings. Try adding berries to your smoothies, yogurts, and oatmeal for a tasty and nutritious snack.

List of berries to be included in your diet:

1. Strawberries: Rich in vitamin C, potassium, folate and, fiber. 

2. Blueberries: High in vitamin C, manganese, and fiber. 

3. Raspberries: Rich in vitamin C, manganese, and fiber. 

4. Blackberries: High in vitamin C, manganese, and fiber. 

5. Cranberries: Rich in vitamins A and C, manganese, and fiber. 

But do take note that some berries might not suit you too well, for e.g. Elderberries, Holly Berries are notorious for causing gastrointestinal issues and might be toxic in large quantities

Nuts and seeds

Nuts and seeds are great sources of healthy fats, protein, and fiber. They also contain various vitamins and minerals, including iron, zinc, and magnesium. Nuts and seeds are also rich in antioxidants, which can help protect your cells from damage. Try adding a handful of nuts and seeds to your salads, oatmeal, and smoothies for a nutritious boost. Here are some of our favorite nuts and seeds that we recommend everyone should have:

1. Almonds: Almonds are a nutrient-dense nut packed with heart-healthy fats, protein, vitamins, and minerals. They are also a great source of fiber, vitamin E, magnesium, and phosphorus. 

2. Cashews: Cashews are a great source of protein, healthy fats, and minerals like magnesium, phosphorus, and zinc. They are also high in fiber and contain a good amount of iron, potassium, and vitamin K. 

3. Pistachios: Pistachios are a great source of protein, fiber, healthy fats, and minerals like magnesium, phosphorus, and copper. They are also a good source of vitamins A, B, and E.

4. Peanuts: Peanuts are a great source of protein and healthy fats. They are also a good source of fiber, iron, zinc, magnesium, and vitamin B6.

5. Hemp seeds: Hemp seeds are rich in essential fatty acids, minerals, and plant-based protein.

6. Sunflower seeds: Sunflower seeds are an excellent source of vitamin E and a great source of healthy fats and minerals.

However, do remember that eating too much of nuts and seeds might be bad for your health, as they are high in calories and fat. Eating too many nuts and/or seeds can lead to weight gain and an increase in your cholesterol levels.

Legumes

Legumes, such as beans, peas, and lentils, are an excellent source of protein, fiber, and various vitamins and minerals. They are also a great source of plant-based protein, which can help keep you full for longer. Legumes are a great addition to soups, stews, salads, and stir-fries. Here are a few that we recommend you include in your diet:

1. Lentils: Rich in fiber, protein, iron, magnesium, potassium, zinc, vitamin B6 and folate.

2. Chickpeas: High in fiber, protein, zinc, magnesium, iron, folate and vitamin B6.

3. Peas: High in fiber, protein, vitamin A, vitamin C, vitamin K, magnesium and phosphorus.

4. Beans: Rich in fiber, protein, iron, zinc, magnesium and folate.

5. Soybeans: High in fiber, protein, iron, calcium, magnesium, zinc, folate, and vitamin B6.

However, legumes contain high amounts of lectins and phytates which can interfere with nutrient absorption. Eating excessive amounts of Legumes can at times lead to digestive issues. It is best to eat Legumes in moderation and include a variety of other plant-based foods in your diet for a balanced nutritional intake.

Whole grains

Whole grains, such as quinoa, oats, and brown rice, are great sources of fiber, B-vitamins, and minerals. They can help reduce cholesterol levels, stabilize blood sugar levels, and keep you feeling full for longer. Try adding a handful of the following whole grains in your diet if you haven’t already:

1. Oats: Rich in fiber, magnesium, zinc, phosphorus and B vitamins.

2. Quinoa: High in fiber, magnesium, zinc, iron, and B vitamins.

3. Barley: High in fiber, selenium, and B vitamins.

4. Brown Rice: High in fiber, magnesium, manganese, and B vitamins.

5. Buckwheat: High in fiber, magnesium, and B vitamins.

6. Millet: High in fiber, magnesium, phosphorus, and B vitamins.

Chia seeds

Chia seeds are a nutrient-packed superfood that is packed with protein, fiber, and various vitamins and minerals. They are also a great source of omega-3 fatty acids, which can help reduce inflammation and protect against heart disease. Try adding a tablespoon of chia seeds to your smoothies or oatmeal for an extra nutrient boost.

Avocados

Avocados are a delicious and nutritious superfood that is packed with healthy fats, fiber, and various vitamins and minerals. They are an excellent source of potassium, which can help reduce blood pressure and protect against heart disease. Try adding some avocado to your salads or use it as a spread on your sandwiches for a tasty nutrient boost.

At Delicut, we care about our customers. From choosing the freshest ingredients to spoiling them for choice with delicious gourmet style meals, we leave no stone unturned. Eating healthy can often be challenging and a time-consuming process, but with our extensive list of over 400+ delicious & nutritious recipes all you’ll have to think about is what to order next! Explore our exciting meal plans today.