Stock your refrigerator (or freezer) with blackberries, blueberries, strawberries and raspberries. These colorful, low-calorie and fiber-rich berries are full of antioxidants that may help battle cancer-causing free radicals, according to a recent study.2 Eat a handful or throw them into your favorite yogurt, cereal or smoothie.
Beans and legumes are excellent sources of protein. According to Healthline3, beans can help reduce cholesterol, decrease blood sugar levels and increase good gut bacteria. With so many varieties to choose from, experiment with sprinkling them in soups, tacos or salads.
The American Heart Association4 recommends eating two servings of fish twice a week. Fish is a superb source of protein, and eating it regularly has been linked to lowering a person’s risk for heart disease, according to the association.5 Try fresh, frozen or canned fish and see what you like the best.
Not every grain is the same. Refined grains (white flour, white rice and white bread) are linked to obesity and inflammation, but whole grains (like buckwheat, quinoa and amaranth) are full of benefits — including a lower risk of diabetes, heart disease and high blood pressure, according to Healthline.6 Switch the cereal for breakfast for a bowl of oatmeal (don’t forget to add the berries). Swap out the baked potato for a cup of brown rice at dinner.
Because these fruits (yep, tomatoes are fruit) are full of vitamin C and lycopene, they’ve been shown to reduce the risk of prostate cancer, according to Harvard Health Publishing.7 Biting into a tomato raw might not be up your alley, so try chopping them up for your next salad, stew or soup.
Superfoods are easy to eat for breakfast, lunch, dinner or a snack. Try incorporating a few in your diet today to reap the benefits!