We have heard that multivitamins are what body needs and after certain age, we tend to go for them and pop them daily. But eating real food is a lot more fun than gobbling supplements.
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You get all the nutrients essential for good health by selecting the right combination of foods. The list of foods here are not your usual stuff you eat as part of your routine, though some might be. EHC brings you these super foods bursting with nutrients that will enhance your muscles, strengthen your bones, boost your immunity, and fight inflammation.
Oysters
They are an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. The creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer. They aren't a food most people will eat regularly, but getting five into your diet twice a week will make your body get its share of power.
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Bananas
The fruit's high concentration of tryptophan, a building block of serotonin, has a calming effect on our body. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body. Bananas also bolster the nervous system, boost immune function, and help the body metabolize protein.
Dried Plums
These dark ones are rich in copper and boron, both of which can help prevent osteoporosis. They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract.
Spinach
It is rich in vitamin K, which has been shown to bolster bone-mineral density (thus protecting against osteoporosis) and reduce fracture rates. Spinach is also high in calcium, phosphorus, potassium, zinc, and even selenium, which may help protect the liver and ward off Alzheimer's.
Bok Choy
It is a cruciferous vegetable that goes with shrimp in brown sauce. Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.
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Kiwi
This fruit is high in bone-protecting potassium. It is also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease. Freeze them for a refreshing energy kick, but don't peel the skin, it is edible and packed with nutrients.
Ginger
Ginger contains living compounds that improve your health. Significant among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon.
Sweet Potatoes
Often confused with yams, this tuber is one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer's, Parkinson's, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke.
Lentils
These flat beans don't just make delicious soups. They're packed with protein, not to mention B vitamins and zinc, which are important for good sexual health. Eat half a cup twice a week, cooking them for about 30 minutes (until they start to break apart) to create a satisfying mashed-potato-like texture.
Broccoli
One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. That is in addition to its high concentration of vitamins—including A, C, and K, and the phytonutrient sulforaphane which has powerful anticancer properties.
Bing Cherries
Studies show that eating up to 45 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome.
Flaxseed
These seeds taste great on cereal and yogurt and are rich in protein and fiber. Their oil also comes in pill or liquid form, and is high in alpha linolenic omega-3s, which puts them next to wild fish on the list of heart-healthy foods.
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Image courtesy: dailymail.co.uk , otramedicina.com , newhope360.com
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