Hydration is the process of providing your body with enough water and fluids to function properly. Water is essential for your health and wellness, as it makes up about 60% of your body weight and performs many vital roles, such as: Regulating your body temperature Transporting nutrients and oxygen to your cells Flushing out toxins and waste from your organs Lubricating your joints and eyes Protecting your tissues and organs Maintaining your blood pressure and volume Supporting your brain function and mood When you are dehydrated, meaning that you lose more water than you take in, you may experience various symptoms, such as: Thirst Dry mouth, lips, and skin Headache Fatigue Dizziness Confusion Muscle cramps Dark or scanty urine Constipation If you are severely dehydrated, you may also suffer from more serious consequences, such as: Kidney stones Urinary tract infections Kidney failure Heat stroke Seizures Coma Therefore, it is important to stay hydrated and prevent dehydration by drin...
But what are the best superfoods to eat? There are many foods that can be considered superfoods, but some stand out more than others. Here are the top 5 superfoods that you should add to your diet, along with some tips on how to enjoy them.
- Berries
Berries are one of the most delicious and nutritious superfoods you can eat. They are rich in fiber, vitamin C, and antioxidants that can protect your cells from damage and inflammation. Berries can also help lower your blood pressure, cholesterol, and blood sugar levels, as well as improve your cognitive function and memory (1).
Some of the best berries to eat are blueberries, strawberries, raspberries, blackberries, and cranberries. You can eat them fresh or frozen, or add them to your smoothies, yogurts, cereals, salads, or desserts. You can also make your own berry jam or sauce by cooking them with some water and honey.
- Leafy greens
Leafy greens are another superfood that you should include in your diet. They are low in calories but high in vitamins, minerals, and phytochemicals that can boost your immune system, skin health, and overall well-being. Leafy greens can also help prevent or reduce the risk of various chronic diseases, such as diabetes, heart disease, cancer, and osteoporosis (2).
Some of the best leafy greens to eat are spinach, kale, collard greens, Swiss chard, mustard greens, and arugula. You can eat them raw or cooked, or add them to your salads, soups, stews, sandwiches, wraps, or smoothies. You can also make your own kale chips by baking them with some olive oil and salt.
- Nuts
Nuts are a great source of plant-based protein, healthy fats, fiber, and antioxidants that can support your heart health, brain health, and weight management. Nuts can also help lower your cholesterol and blood pressure levels, as well as improve your mood and energy levels (3).
Some of the best nuts to eat are walnuts, almonds, pistachios, cashews, and pecans. You can eat them raw or roasted as a snack or add them to your oatmeal, yogurt, granola bars , salads , or baked goods . You can also make your own nut butter by blending them with some oil and salt.
- Eggs
Eggs are one of the most versatile and nutritious superfoods you can eat. They are high in protein , which can help you feel full and satisfied for longer , as well as build and repair your muscles . Eggs also contain choline , which is essential for your brain development and function , as well as lutein and zeaxanthin , which are good for your eye health (4).
Some of the best ways to eat eggs are boiled , scrambled , poached , or fried . You can also make omelets , frittatas , quiches , or egg muffins with various vegetables , cheese , herbs , and spices . You can also use eggs as a binder for meatballs , burgers , or meatloaf .
- Yogurt
Yogurt is a fermented dairy product that is rich in protein , calcium , and probiotics . Probiotics are beneficial bacteria that live in your gut and help improve your digestion , immunity , and mental health . Yogurt can also help prevent or treat various digestive disorders , such as irritable bowel syndrome , inflammatory bowel disease , diarrhea , constipation , and bloating (5).
Some of the best types of yogurt to eat are plain , Greek , or Icelandic yogurt . You can sweeten them with some honey , maple syrup , or fruit . You can also add some granola , nuts , seeds , or coconut flakes for some crunch . You can also use yogurt as a base for dips , dressings , sauces , or marinades .
References:
- health.clevelandclinic.org
- health.harvard.edu
- medicalnewstoday.com
- en.wikipedia.org
- healthline.com
- insider.com
- healthline.com
- eatingwell.com
- oxforddictionaries.com
- https://www.pexels.com/photo/sliced-red-strawberry-fruit-3212808/
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