Dr. Taz Bhatia, an American dietitian, told Yahoo Life: “Good food can be seen as medicine, containing nutrients that make a difference. They regulate hormones, improve mental health, brain function, even the way our bodies move.”
According to this expert, the places to find superfoods are the Green Zones in Italy, Greece and Japan. Those are areas where people can live to be 100 and be healthy. Here are some popular foods in the Green Zones:
Egg
Egg dishes are an easy way to start your journey towards a healthier diet. Eggs are high in B vitamins, choline, protein and omega-3 fats.
“Those nutrients are all important for your hormones, gut, muscle mass and brain, improving anxiety and depression, and making us more alert,” says Dr. Bhatia.
You can boil, omelette or add eggs to your favorite dishes. All forms of processing provide the nutrients you need.
Olive oil
Olive oil is high in omega-9 fats that are important for brain health, gut health, hormones, and help regulate estrogen levels. Dr. Bhatia likes to drizzle a spoonful of olive oil on toast or rice cakes, toss salads, and drizzle over sautéed vegetables after they’re cooked.
However, you need to be aware that when olive oil is heated beyond a certain level, it will lose a lot of nutrients.
Butter
Avocados are another important superfood. “About a quarter of an avocado gives you the omega-9 fats, selenium and vitamin E you need on a daily basis,” says Dr. Bhatia. These are nutrients that are important for brain health, improving blood flow, gut health, and hormones.
You can choose the processing methods such as cutting avocados into salads, eating them alone, mixing smoothies.
Yam
Sweet potatoes are rich in vitamin A, which improves cell turnover, prevents cells from being damaged, and keeps skin and hair from deteriorating. There are many different ways to prepare sweet potatoes. This type of food is easy to digest, does not harm your stomach and is also very tasty.
Pomegranate
This fruit is rich in fiber, minerals and resveratrol. Dr Bhatia added: “There is a lot of research on the effects of resveratrol on longevity and healthy aging.” You can eat it alone or use pomegranate seeds to decorate the dishes more beautiful.
Dr. Bhatia recommends alternating these foods in your diet and trying to eat them three to five times a week. “Incorporate healthy, easy-to-follow small habits into your meals so you get the nutrients you need, stay healthy, and stay healthy for longer,” advises the expert.
Kale
Kale is super high in vitamins A and C. Vitamin A helps our immune system fight viruses and bacteria. Vitamin C plays an important role in keeping the gut, skin, muscles, and bones healthy.
Kale also helps create glutathione. “Glutathione is a powerful antioxidant that delivers oxygen to all our cells, keeps us healthy, and keeps every organ and muscle in the body active and growing,” says Dr. Bhatia. .
In addition, kale is a cruciferous vegetable that helps metabolize estrogen and cleanse your liver.