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10 Super Foods You Should Always Include In Your Meals

10 Super Foods You Should Always Include In Your Meals

Do you want to eat food that is beneficial to your body? As we get older we tend to encounter more problems with our bodies and digestive systems, but there are super foods that can help fight and prevent problems.

From improving your memory to preventing hair loss, we look at 10 super foods to try and recipes to help you include them in your meals.

1. Eggplant

Eggplant is known for being good for the brain, as it has antioxidants that help to protect brain cell membranes. Eggplant also contains a nutrient called Anthocyanins, which helps to protect the brain from memory loss.

Eggplant Shakshuka

Halibut With Grilled Eggplant

Curried Eggplant With Tomatoes And Basil

2. Carrots

Carrots are more than just one of your five a day – they are also filled with Glutathione, a handy protein that helps to detoxify your liver. On top of that, carrots are also high in plant-flavonoids and beta-carotene. Regularly eating carrots can help to stimulate your liver, and improve overall liver function.

Carrot Cake Pancake Recipe

Carrot Soup With Yogurt

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Beef Stew With Carrots

3. Rosemary

Rosemary contains a compound called carnosic acid which helps to protect the brain from degenerative diseases, such as Alzheimer’s. Scientists have found that the aroma of rosemary can affect people’s cognitive abilities and boost memory, making it one of the best super foods available!

Rosemary And Mustard Breakfast Sausages

Crispy Rosemary Potatoes

Roasted Asparagus, Rosemary And Mushrooms

4. Spinach

Spinach is filled with nutrients, making it an excellent healthy food choice – and great for your hair, too! It is one of the best sources of beta-carotene, and a great source of folate and iron, which are all good for your hair.

Spinach Breakfast Omelette

Chickpea Tomato And Spinach Curry

Mushroom And Spinach Lasange

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5. Avocados

Avocados are another super food that is great for your liver – they are filled with a high amount of glutathione-producing compounds, so they can boost your liver’s ability to clean itself. Research has actually shown that eating one or two avocados a week for 30 days can seriously improve the health of your liver.

Avocado Bacon And Eggs

Grilled Chicken Salad With Avocado And Mango

Zucchini And Avocado Soup

6. Walnuts

One of the best nuts for brain health, walnuts are filled with DHA, an Essential Omega 3 Fatty Acid. A recent study from Harvard found that eating nuts was strongly correlated with longevity, and they have been shown to improve cognitive performance in adults.

Just a quarter of a cup of walnuts provides nearly 100% of the recommended daily intake of DHA, so they are great to regularly keep in the house.

Toast With Walnut And Pear Spread

Spaghetti With Blue Cheese And Walnuts

Normandy Pork Casserole With Apples, Celery And Walnuts

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7. Oily Fish

Essential fatty acids (EFAs) cannot be made by the body, so we get them through our diets. The most effective Omega 3 fats, such as EPA and DHA, occur naturally in oily fish – and help prevent memory loss while boosting brain and heart function.

Some of the best sources of oily fish are salmon, trout, kippers, mackerel and sardines.

Whitebait Fritters

Pasta With Smoked Salmon And Peppercorn Butter

Beetroot And Anchovy Salad

8. Sunflower Seeds

If you’re worried about hair loss, consider adding sunflower seeds to your diet. They are filled with nutrients that are great for your hair, including vitamin E, vitamin B6, zinc and iron.

Breakfast Barley With Banana And Sunflower Seeds

Green Salad With Nuts And Seeds

Savory Kasha Loaf With Sunflower Seeds

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9. Broccoli

Broccoli is well noted for its health benefits, but did you know it is also beneficial for your brain? Broccoli is filled with potassium, which is very important for your nervous system – which in turn is important for your brain.

Research shows that broccoli could even help the brain to heal after an injury, making it one impressive super food!

Broccoli And Carrot Omelette

Curried Broccoli Couscous

Broccoli, Orange And Olive Salad

10. Blueberries

If you want to protect your memory, then scientists have good news for you about blueberries. They have discovered that foods that are rich in phytochemicals, such as blueberries, can be effective at reversing age-related problems in memory. Delicious and great with almost anything, blueberries are a super food to look out for.

Banana Blueberry Muffin

Vegetable Couscous With Wild Blueberries

Grilled Chicken With Blueberry Guacamole 

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Amy Johnson

Amy is a writer who blogs about relationships and lifestyle advice.

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Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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