Superfoods, unlike regular, not-so-superfoods, are natural wholefoods that — according to Transform Health’s Lucy Beaumont — contain a very high concentration of nutrients, phytochemicals, and antioxidants. “When talking about superfoods, it’s key to note that they definitely don’t have to be exotic berries or expensive seeds from far off lands,” says Lucy.

Keep a steady stream of these important superfoods in your diet and you’ll find that healthy living is a cinch.

  • Berries: Rich in antioxidants and phytoflavinoids, berries have an anti-inflammatory effect and can reduce the risk of cancer and heart disease.
  • Broccoli: Rich in vitamins A and C, which help to boost the immune system and reduce the risk of heart disease and cataracts. Try the veggie in one of these healthy recipes.
  • Fatty fish: Fish like salmon and anchovies are rich in heart-healthy omega-3s that help to reduce inflammation and lower the risk of heart disease and high cholesterol.
  • Beans: Rich in protein and fiber, beans help to support healthy cholesterol levels and bowel health.
  • Chia seeds: Not only are they high in omega-3s, but chia seeds also pack a punch across the nutrition board. They are high in fiber, protein, and minerals such as magnesium, manganese, and phosphorus.
  • Flaxseeds: These little morsels are packed with omega-3s, protein, and soluble fiber and are known to help lower cholesterol and promote heart health.
  • Oats: High-fiber oats support a healthy digestive system. They’re also rich in a soluble fiber called beta-glucan, which has been shown to lower cholesterol levels. An easy way to enjoy them is in the morning in an overnight oats recipe.
  • Tea: Feeling stressed? Turn to tea since it’s been linked to reducing the risk of heart disease by improving flexibility of blood vessels. It may also help with weight loss. Green tea, in particular, has been shown to increase metabolism.
  • Ginger: Not only does ginger add a ton of flavor to recipes, but it can help with digestion and help calm nausea.
  • Tomatoes: Rich in antioxidants including lycopene — a potent antioxidant that neutralizes free radicals — tomatoes may help to fight against chronic disease and can even protect against sunburn.

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