vegetables

Maintaining a healthy diet can be a tough habit to develop. Not only are low-fat and organic products expensive to buy, but it’s also hard to tell which processed foods are good or bad for you when shopping at a local grocery store. Lucky for us, nature provides many super foods that pack a big nutritional punch and are easy to pick out at a farmers market or grocery stand. To help you get on the right track to eating healthy, here are seven power foods to incorporate into your daily diet today.

1. Tomatoes

Tomatoes are full of the antioxidant vitamin C and are available year-round in markets and stores. They also contain a significant amount of lycopene, which plays a vital role in protecting your skin from sun damage. Incorporate tomatoes into your meals by adding a few juicy slices to a sandwich or by creating a creamy tomato sauce for a pasta dinner.

2. Kale

When it comes to getting a full serving of leafy greens, look no further than kale. This superfood contains fiber, protein, folate, as well as vitamins A, C, and K. Kale can be used in a variety of ways, such as making a raw kale salad, cooking the greens with onions, or blending a handful of kale into a delicious green smoothie.

3. Garlic

Savory garlic does more than just add flavor to your sauces and salad dressings; it also does wonders for your immune system. With large amounts of calcium and potassium, garlic can be used to treat common colds and bacterial infections. You can eat it raw, roast it in the oven, or sprinkle it over a lunch or dinner dish.

Garlic is a huge immunity booster and is good for treating common colds.

Garlic is a huge immunity booster and is suitable for treating common colds.

4. Blueberries

The small (yet mighty) blueberry is filled with fiber, potassium, and folate, as well as vitamins C and B6. With this much antioxidant power, blueberries can be eaten just as they are and make a sweet summer snack when frozen.

5. Chia Seeds

Chia seeds are an excellent source of omega-3 fatty acids and fiber and are a delicious addition to a breakfast smoothie. However, for those who enjoy experimenting with unique recipes, a chia seed pudding is a healthy dessert worth trying out.

6. Cayenne Pepper

Few foods get the blood pumping like a hearty dose of hot cayenne pepper. Not only is this spice good for blood circulation, but it also has a generous serving of vitamin C. You can sprinkle cayenne pepper on almost anything, and if it’s a little too spicy for you, paprika is a healthy alternative with some of the same nutritional benefits.

Sprinkle cayenne pepper over your dinner dish to add nutrients and flavor to your meal.

Sprinkle cayenne pepper over your dinner dish to add nutrients and flavor to your meal.

7. Bananas

A favorite with children and adults alike, bananas are a popular power food. With high amounts of potassium, magnesium, and vitamin B12, bananas are perfect for adding into a meal. You can (of course) eat them raw or add them to a smoothie, cereal, oatmeal, or dessert.