As we approach the New Year, many of us are already contemplating healthier eating habits for 2025. Whether it’s shedding a few pounds, embracing a vegetarian lifestyle, or simply aiming to feel healthier, we’re all on the hunt for ways to eliminate the unhealthy without compromising on taste.
While no single food can supply all the nutrients and energy we require, incorporating a variety of nutrient-rich foods into a balanced diet can significantly enhance your health and aid in weight loss. The secret is to combine ‘superfoods’ from various food groups while staying within a daily calorie limit that suits our individual needs.
Harvard Medical School experts suggest that diets rich in superfoods can lower the risk of chronic conditions such as high blood pressure, heart disease, and diabetes. These five foods, loaded with essential vitamins, minerals, and antioxidants, can add an extra kick to your meals that not only tastes fantastic but is also beneficial to your health.
As you draft your New Year’s resolutions, make sure to include these nutritional powerhouses in your kitchen as you strive towards your health objectives for the upcoming year, reports Surrey Live.
1. Berries
Berries are a low-calorie sweet treat packed with goodness and high in fibre. Their vibrant colours indicate they are rich in antioxidants and disease-fighting nutrients, making them a delicious and valuable addition to desserts and snacks.
Blueberries, strawberries, goji berries, raspberries, blackberries, cranberries, acai berries and avocados are among the most nutrient-rich fruits. However, incorporating any fruit into your diet can offer numerous nutritional benefits.
2. Leafy greens
Superfoods like spinach and kale boast an impressive nutrient profile, rich in vitamins A, C, and K, as well as essential minerals such as iron and calcium. These leafy greens support everything from bone health to immune function.
They’re also loaded with fibre, which aids digestion and helps maintain healthy cholesterol levels. Plus, they’re a fantastic source of antioxidants, which could lower the risk of chronic diseases like heart disease and cancer.
3. Nuts
The NHS states that nuts are brimming with heart-healthy nutrients like protein, fibre, plant sterols, vitamin E, magnesium, potassium, zinc and copper. They’re naturally high in unsaturated fats and low in saturated fat, so they can help reduce cholesterol as part of a balanced diet.
Nuts such as almonds, walnuts, pistachios and cashews can play a crucial role in a balanced diet and make an excellent protein-filled snack for energy on the move.
4. Whole grains
Whole grains, renowned for their heart health benefits and cholesterol-lowering properties, can also help regulate blood pressure. They’re linked to a lower risk of obesity and certain cancers, making them a vital part of a healthy diet.
Packed with both soluble and insoluble fibre, whole grains are rich in B vitamins, minerals, and phytonutrients.
5. Yoghurt
Yoghurt is a great source of calcium and protein, and it’s packed with live cultures known as probiotics. These “good bacteria” can help shield the body from more harmful bacteria.
Greek Yoghurt, in particular, is a beneficial addition to your diet. It’s an excellent source of calcium for bone health and is high in protein, which can keep you feeling satisfied for longer.
For a protein-rich superfood dessert, add berries and nuts to a large bowl of Greek yoghurt.