Most nutritionist have different suggestions when is comes to superfoods. But one we can all agree – eating a wide variety of power foods is the best way to ensure optimal health.

Try to eat the following foods every day, and you'll check majority of the nutritional boxes. 

Blueberries Are a Top Antioxidant

In a study of common fruits and vegetables, blueberries one of the top antioxidants. This places the unassuming berry at the top of the list for guarding against cancer, heart disease, dementia, and macular degeneration. 

Blueberries also defend against urinary tract infections, thanks to the antioxidant epicatechins.

Epicatechins prevent bacteria from sticking to the bladder wall. Blueberries are also high in water, providing hydration to the skin and cells of the body.

Eating half a cup of blueberries satisfies one fruit and vegetable serving per day.

Oats for Fiber Intake

Oats are high in soluble fiber and linked to lowering blood pressure and overall cholesterol levels. Oats are a good carbohydrate, and they're rich in beta-glucan. Beta-glucan is a powerful soluble fiber that helps to slow the digestion of sugar and keep blood sugar levels under control.

Oats are also a great source of quality plant protein helping with muscle growth and repair. Each ​half-cup serving provides a whopping 10 grams, and many studies have shown eating oatmeal reduces the risk of heart disease. 

Power up your day and your body with a bowl of oats—and breakfast aside, it's an excellent pre- or post-workout meal

An Apple a Day Keeps the Doctor Away

Research might actually confirm that “an apple a day keeps the doctor away.” 

Apples are loaded with antioxidants quercetin and catechin, which protect our cells and help reduce the risk of cancer and heart disease.

Note: You can get more fiber and nutrients by eating the skin.

The apple and skin are higher in fiber than a lot of other fruits, which can help with weight loss by improving satiety. Apples taste fabulous, are filling, and provide energy in addition to the overwhelming antioxidant health benefits. 

Green Tea Increases Metabolism

Green tea contains a powerhouse of antioxidants. Its antioxidant values are shown to be higher than those measured in fruits and vegetables.

Green tea contains high doses of catechin, an antioxidant shown to help prevent cell damage in the body.

Catechin is indicated to reduce inflammation in the body, which is said to contribute to disease and illness. This powerful antioxidant is shown to reduce high blood pressure and decrease the risk of heart disease.

Green tea has also been proven to help block the formation of plaques linked to Alzheimer's disease. Other health benefits include increased metabolism for weight loss.

Ground Flaxseeds Reduce Inflammation

Flaxseeds are not only a good source of fiber but also loaded with alpha-linolenic acid. Alpha-linolenic acid is an essential fatty acid shown to reduce inflammation in the body.

Flaxseeds also contain lignans, a type of plant compound known as polyphenols. These precursors contribute to reduced rates of certain hormone-related cancers. 

Other anti-inflammatory properties of flax seeds have been helpful for acne and asthma conditions. Ground flax is an excellent source of fiber and helps to alleviate digestive problems. Flaxseed is nutrient-dense and a rich source of healthy fat.

Flax is a remarkable superfood full of minerals, incredible fatty acids, and usable protein.

Broccoli Is the Antioxidant King

Broccoli, a cruciferous carbohydrate is one of the most powerful antioxidants in our dietary toolbox. Broccoli protects our body against cancer and ranks at the top of the superfood list.

Broccoli offers high nutritional value with low caloric cost. It is the most nutrient-dense of the vegetable superfoods.

Research has labeled broccoli the king of cancer prevention. Research has shown sulfur compounds in broccoli signal our genes to boost production of detoxifying enzymes. These enzymes potentially attack cancer-causing compounds.

In addition, broccoli also boosts the immune system, supports cardiovascular health, builds bones, and fights birth defects.

Olive Oil for Heart Health

Olive oil is considered a healthy dietary fat was shown to reduce the risk of heart disease. The primary fat found in olive oil is monounsaturated fatty acids (MUFAs). MUFAs have been shown to lower total cholesterol and help stabilize blood clotting.

Olive oil has been linked to lowered insulin levels, blood sugar control. Research has shown a great benefit to those suffering from type 2 diabetes.

Olive oil is also bursting with antioxidants called phenols linked to prevention of cholesterol buildup in the artery walls. Look for “virgin,” “extra-virgin,” or “cold-pressed” olive oils for best nutritional values.

The recommended dose is one tablespoon daily to reap heart-healthy benefits. 

Cinnamon Is a Healing Spice

Studies have linked cinnamon to improved blood sugar in people suffering from diabetes.

Cinnamon is also indicated to have antibacterial, anti-parasitic, and anti-fungal properties.

Plus, it's high in manganese, iron, calcium, and fiber all beneficial to the body. 

The health benefits of this super spice continue to be revealed through ongoing studies but it has long been used in traditional medicine.

What’s your favourite superfood?:)

Source: verywellfit.com