By eating the right meals, you can improve your health. These fall superfoods will give you vitamins, minerals, and antioxidants that will boost your immunity.
Superfoods With High Vitamins & Nutrients
Having a healthy diet entails meals that are rich in vitamins, minerals, and antioxidants. A few meals that are rich in vitamins include; Sweet potatoes, cauliflower, carrots, spinach, leeks, red bell peppers, citrus fruits, mushrooms, broccoli, green beans, pumpkin, pineapple, persimmons, and swizz chards. Sweet potatoes are a source of beta carotene. The body converts its pro-vitamin into vitamin A, which boosts the immune system, eye health, and prevents skin deficiency.
Cauliflower is a great source of vitamin C, vitamin B, and fiber. It is best eaten raw and very beneficial. Carrots are also very nutritious. They are rich in vitamins, potassium, and antioxidants. With its high amount of vitamin A, it helps protect the eye and reduces the risk of cancer. Another multiple nutritious superfood is Spinach. It is rich in zinc and high in chlorophyll. It also has iron, although in small quantity. The nutrients it provides have anti-cancer and anti-carcinogen effects.
Leeks, on the other hand, are an excellent source of both manganese and vitamin K. These are essential vitamins that help reduce inflammation and give stronger bones. Red bell peppers are low in calories and have multiple micronutrients such as protein, vitamins, minerals, and healthy carbs. They provide the recommended daily intake of vitamin C.
We can’t talk about vitamins without mentioning citrus fruits. All citrus fruits are rich in both vitamin C and fiber. Although people like consuming them in juice form, the nutrients are best derived when consumed in its natural form. Mushrooms are also very nutritious. Contrary to the myth that white mushrooms have no nutritional benefit due to its color, they are rich in fiber, potassium, copper and vitamin B and D. Broccoli is a good source of vitamin E and sulforaphane. These nutrients help reduce inflammation and protect against cancer respectively.
Another superfood packed with essential nutrients is Green Beans. They are rich in vitamin K and vitamin A, which help boost the immune system. Pumpkins are also loaded with vitamins. They provide vitamin A and vitamin C. It is good for the kidney, heart, muscle, and eye health. Pumpkin also contains beta carotene that helps provide smooth and anti-aging skin.
Although Pineapples are not citrus fruits, they provide a high amount of vitamin C. They also contain bromelain, an enzyme mixture that helps reduce sinus problems and eradicate cytokines (inflammatory immune cells). Persimmons are rich in vitamin A and vitamin C. The nutrients help boost the immune system. Swiss chards are also rich in vitamins. Just a cup of swiss chards provides more than three times the recommended daily intake of vitamin K. It is good for bone metabolism as well as cardiovascular health.
Minerals and Nutrients-Filled Foods
Super foods that are rich in minerals include walnuts, collard greens, and Brussels greens. Walnuts are rich in omega-3 fatty acids, which help reduce bad cholesterol and maintain the nervous system. Only a handful of walnuts is needed in a day to get the required nutrients because they also have high calories. Walnuts also have protein and other minerals such as magnesium, manganese, and zinc.
Collard greens are rich in nutrients and contain only a few calories. Its nutrients help prevent inflammation and reduce bad cholesterol levels. Brussels sprouts have more than just minerals. They are also rich in vitamin K and fiber. It is also considered as an antioxidant which helps reduce cell damage in the body.
Healthy Foods With High Antioxidants
Antioxidants help reduce cell damage in the body, inflammation, cancer risk, and cholesterol. Needless to say, they boost the immune system. The super foods that are rich in antioxidants include butternut squash, pomegranates, beets, green peas, ginger, blackberries, kale, garlic and onion, figs, apples, pears, and cranberries.