Ever have one of those stressful days where your skin breaks out, you feel bloated? It’s easy to blame it all on life’s pressures. But in fact, you may be eating the wrong foods. Today I have highlighted the 8 key eats that lead to better wellbeing, a clearer head and a longer life. Bonus: They’re all amazingly delicious. And I’ve provided a long list of substitutes, so even picky eaters can get better right now.
1. Blueberries or Purple Grapes:
Host to moreantioxidants than any other fruit, purple grapes can help prevent cancer, diabetes, and age-related memory. Studies show that purple grapes and blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh grapes or blueberries a day, or 1/2 cup frozen or dried. An easy way to get it in as you start your day is our amazing smoothie!
Substitutes: Acai berries, blueberries, prunes, raisins, strawberries.
2. Spinach:
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3 fatty acids and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration (and may help your sex drive). Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
Substitutes: Kale, bok choy, romaine lettuce
Get your fix: Make your salads with spinach; add spinach to scrambled eggs; or drape it over pizza;
Whip this up: Sesame Stir-Braised Kale. Heat 4 cloves minced garlic, 1 tablespoon minced fresh ginger, and 1 tablespoon sesame oil in a skillet. Add 2 tablespoons water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tablespoon soy sauce and 1 tablespoon sesame seeds.
3. Yoghurt:
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium and protein-rich goop a day. When you’re at the store stocking up.
Substitutes: soy yogurt
Get your fix: Yogurt topped with blueberries, chia seeds, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
Whip this up: Power Smoothie. Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.
4. Tomatoes:
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease the risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
Substitutes: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
Whip this up: Red and Pink Fruit Bowl. Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint. Fruit salad prêt a manger! 😉
