Healthy meets Delicious: 5 Superfoods you should Eat Every Day

This is a Guest Post by @VictoriasScrawl.

Everyday it’s the same thing, the same question day in and day out: what am I going to make today? Whether cooking for yourself or others in your household, choosing what to make and making sure it will provide enough nutrients can be a challenge. This challenge gets even tougher when we take into account the monumental task of making ourselves and, god forbid, our children to eat healthy. Luckily, there are some serious nutrient powerhouses that are healthy and manage to satisfy taste buds big and small. We call them superfoods and here’s why…

why superfoods
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Why superfoods?

The reason most people categorize these special snowflakes as superfoods is simply due to the amount of bang you get for your not-so-proverbial buck. These foods are packed with nutrients to such an extent that they win out on other competition by a landslide. Although most people tend to skip out on the nutritional value of certain foods, we can all agree that it is important what we take in and to what extent. Healthier eating habits have shown remarkable results for people young and old and are actually becoming mainstream nowadays – even more reason to get on the health train.

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First and foremost we have eggs, or as we like to call them the kings of protein. Eggs contain all essential amino acids, making them the complete protein package. A single boiled egg has about 6-7 grams of protein, making up a tenth of a grown man’s daily intake. There is a reason most weight lifters opt for eggs as their go-to meal, some even going as far as drinking them raw. About half of the protein in the egg is in the yolk along with lutein and zeaxanthin, long story short – they’re extremely beneficial for your eyes.


Another good options is any kind of bean you can find. Beans are significantly rich in fibers and iron. This is why plant-only diets contain copious amounts of beans, this makes up a good chunk of their iron intake; with just above 17mg per cup. The fiber content amount to approximately 14 grams of fiber per cup. This takes care of all and any of your fiber needs, making your cholesterol levels stay where they’re supposed to be. While on the topic of blood, another great benefit from beans is the presence of potassium, helping regulate blood pressure.

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Now it’s time for the main source of unsaturated fats – nuts. It is worth noting that, although almost all nuts contain a surprising amount of benefits, walnuts absolutely steal the show away. These are perfect to munch on during the day and replace any unhealthy options like potato chips. With a high ALA and omega 3 fatty acid presence, they’re a no-brainer. These improve heart health and have been linked with mood improvement. Another option would the humble walnut. Their innards contain a healthy amount of fat that helps reduce bad cholesterol levels while raise preferred ones like HDL cholesterol.


The main reason you go to tuna is because salmon is just too darn expensive to have all the time. Although not as rich in omega 3s as salmon, tuna comes as a close second and is reasonably affordable and tasty to boot. There is a reason why weightlifters recommend eating a single serving of tuna with a sweet pepper. This intake amount to a budget-friendly version to take in protein, iron, potassium, niacin, vitamin b12, omega 3 acids and even mineral selenium. With so much crammed into a single serving, you absolutely cannot go wrong. Some manufacturers even offer variants with vegetables thrown in the mix or beans, making them even more enticing.

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Ah, yes, probably the tastiest of the bunch – yogurt. Rich in protein, vitamin b2 and calcium, the real appeal of this superfood is its availability and exceptional taste. The calcium presence and its easily-digestible nature should be reason enough, but there’s more. Yogurt can essentially go with anything we can imagine, especially with the foods mentioned above, it can be mixed with protein powder for those post-workout chugs, or even get paired with seemingly-unorthodox meals like meatballs. Don’t knock it ‘till you’ve tried it!

But wait, there’s more!

Keep in mind that these were just the tip of the iceberg, there are many many other foods out there, each functioning like a booster pack for certain nutrients. Eating healthy has seen a rise in popularity in recent years and this has given birth to a plethora of new recipes, making all of these foods increased applications in the kitchen. Even without going into minute details as grams per serving, it is still important to recognize and keep the benefits certain foods provide in mind. There’s a reason the phrase “You are what you eat” was coined, let’s stay healthy.

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Victoria Lim
victoria@mediagurus / @VictoriasScrawl

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