While the old saying “you are what you eat” is partially true — you are also what your genetics predisposes you to be — what we put into our bodies clearly does have an impact on our health and overall well-being. And while some diets may promise a magic bullet to healthier aging, there are a few basic food rules that we really shouldn’t stray from.
Here are four super foods that you should be having every day:
1) Water.
Our bodies need water to live. Water flushes toxins out of our vital organs and carries nutrients to our cells. We lose water every day — literally through sweat and tears, so we must replenish it. But just how much water we need is a point of discussion. The Mayo Clinic says: For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. Intake for men is roughly three liters (about 13 cups) of total drinks a day; for women, it’s 2.2 liters (about 9 cups) of total drinks a day.
2) Green vegetables.
Yes, kale is the new superfood on everyone’s table. Kale is low in calories and high in calcium, vitamins A, C, and K. It’s also high in antioxidants, all of which makes it the current sweetheart veggie. For those who have tried it 100 different ways and still think it belongs as a salad bar decoration, we say there is always spinach, swiss chard, broccoli and asparagus. Don’t make excuses when it comes to eating your veggies.
3) Fresh, not highly processed.
There are processed foods and then there are processed foods. Minimally processed foods — like bagged spinach, cut vegetables and roasted nuts — are often just pre-prepped for convenience. At the other end of the processing spectrum are frozen and pre-made meals like microwaveable dinners and frozen pizza. Read the labels, and if you can’t pronounce some of the ingredients, think twice about eating them. Most canned vegetables, soups and sauces are preserved by adding sodium. And while we need some sodium each day, consuming more than the dietary guidelines can contribute to hypertension — high blood pressure. Best to stick with fresh, and read labels carefully.
4) Nuts.In moderation (assuming no allergies), nuts can be a healthy addition to any diet. For years they were seen as salty, high calorie and fatty and you were most likely to find them in the supermarket aisle with the chips and snack foods. Now, nutritionists say certain nuts deserve an honored spot in every healthy eater’s kitchen. They are loaded in protein, fiber, healthy monounsaturated fats and antioxidants. Studies have shown that nuts have powerful cholesterol-lowering effects.
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