Fall is officially here, which means that cold and flu season is just around the corner. What better time to start incorporating some holistic foods into your diet? Whether you have a sore throat, an ear infection, respiratory issues, or you simply want to give your immune system a boost, you’ve come to the right place. Here are just
a few ‘superfoods’ to add to your diet to stay holistically healthy all season long.
Many people have heard the term ‘MicroGreens’ before, but not everyone is familiar with what they actually are. MicroGreens are a tiny form of edible greens produced from very young vegetables, herbs, or other plants. They range in size from one to 1.5 inches long, including the stem and leaves. Multiple studies have shown that MicroGreens have a much higher concentration of essential vitamins and nutrients than their fully-grown counterparts. MicroGreens come in many varieties; some of the most popular include basil, cilantro, arugula, radishes, amaranth, and kale. You can even grow your own at home! Incorporating MicroGreens into your diet is easy, tasty, and healthy: experts say MicroGreen consumption can help you maintain a healthy weight, reduce risk of diabetes and high blood pressure, and even increase life expectancy.
Green tea has long been renowned for its amazing health benefits, but you may have never heard of this one in particular: An inevitable part of fall and winter is spending less time outdoors, but studies have shown that levels of several organics average two to five times higher indoors, and when inhaled they can contribute to several health problems. Fortunately, green tea is full of antioxidants that help prevent sickness, decrease inflammation, and promote healing. Green tea’s respiratory benefits stem from its ingredient called quercetin, which serves as a natural antihistamine. If you have chronic respiratory problems or allergy symptoms, green tea could easily become your new best friend. After all, there’s only a 1% chance each year that respiratory issues like allergic rhinitis will clear up on their own. And aside from the benefits of the tea itself, the hot water is also soothing to your respiratory system, so drink up!
As a rather unique item on this list, endive is a versatile green that’s considered part of the chicory family. This veggie is also thought to be one of the most difficult to grow, as it takes two different growing cycles. That being said, it’s chock full of essential nutrients like vitamin A and vitamin K. According to an AACD survey, virtually all adults (99.7%) surveyed believe a healthy smile is socially important, and the high calcium content of endive makes it great for dental health as well. Endive is versatile and will make the perfect addition to all types of salads. It can be consumed raw or cooked, but eating it raw will provide the most benefits.
Another uncommon and under-appreciated superfood, Swiss chard is bound to add some Mediterranean exoticness to any meal. Like endive, it’s incredibly high in Vitamin K, vitamin C, and calcium, and many experts consider it to be the second-most nutrient-dense vegetable. What’s number one? Let’s find out…
Spinach makes a perfect addition to any holistically healthy diet. It’s considered to be the most nutrient-dense vegetable — as long as you consume it raw and not from a can.
“Yes, it’s Popeye’s secret weapon. Why? Because spinach is packed FULL of vitamins and essential nutrients such as vitamins K, C, A, magnesium, calcium, and phosphorus — making this chenopod the mother of all superfoods, and an essential part of your holistic nutrition!” writes Erika Yigzaw on American College of Healthcare Sciences.
Ultimately, there are plenty of superfoods that should be incorporated into a healthy diet and lifestyle, but these four delicious options will definitely help you get a running start on your health goals.
Do you have a favorite health or ‘super’ food? Share your thoughts with us by leaving a comment below!