6 Superfoods You Should Include In Your Healthy 2019 New Year's Resolution Plan

January 05, 2019

6 Superfoods You Should Include In Your Healthy 2019 New Year's Resolution Plan

Holidays are over, and so should your eating spree. That is what you promised to yourself as a New Year’s resolution this year… and last year. “Better and healthier me” is something we keep on writing down in our New Year’s Resolution plan every year. But why does it seem hard for most of us to get on this “better me” version when it comes to health and wellness? That is because, we always anticipate its complexity-- from planning meals, to monitoring our diets and our food intake. Why don’t we focus on simpler ways to get fit this year by starting off with eating healthy food that is already available in our pantry and in the nearby organic market?

This 2019, it’s time to lose those holiday weight and get on these 6 healthy superfoods you should include in your healthy New Year’s Resolution plan of action.  

Apples

apples

There is no doubt that apples, one of the most consumed fruits in the world tops the list ofhealthiest foods. Known as a “miracle food”, apples are rich in phytonutrients, important antioxidants, and dietary fibers. Antioxidants contained in this miracle food may help reduce the risk of common diseases such as hypertension and diabetes.

Nutrients

The old saying, “an apple a day, keeps the doctor away” is true because it contains the following nutrients:

Apples deserve to be called "nutritional powerhouses". They contain the following important nutrients:

  • B- complex vitamins
  • Vitamin C
  • Dietary Fiber
  • Phytonutrients
  • Calcium
  • Potassium
  • Phosphorus

Health Benefits

Researches suggest that this superfood is one of the healthiest foods you may include in your diet and can be consumed daily. It will be wise for you to include this in your salads and have it as a dessert after your meals this 2019. Here are some health benefits you can get out of having apples in your daily diet:

Mangoes

mangoes

If you have not been including mangoes in your diet last year, then it is time that you include this delicious tropical fruit in your 2019 diet. Apart from the fact that it is healthy, delicious and likeable to kids, it can also be used as a great ingredient to a couple of dishes and desserts like cheesecakes and ice cream.  

While this tropical stone fruit can be a bit challenging to find in supermarkets due to its seasonal and international availability in the market, there are also available stores online that offers and delivers mangoes and its products. So there is no excuse on not getting this in your pantry this 2019.


Nutrients

This tropical wonder offers a variety of nutrients that is essential for your body to keep fit:


  • Vitamin A
  • Vitamin C
  • Dietary fibers
  • Folate
  • Vitamin B6
  • Iron
  • Vitamin E


Health Benefits

  • Improves digestion- fibres found in mangoes prevents constipation
  • May help prevent obesity- phytochemicals contained in mangoes may prevent obesity
  • Reduces inflammation- phytochemicals are found to have gastroprotective effects that may help reduce inflammation in ulcerative colitis
  • Good for the heart
  • Healthier hair and skin

Strawberries

strawberry

Strawberries are not just great for desserts-- it is packed with rich nutrients that is essential to the body. This 2019, start tossing them in your morning morning cereal or overnight oats. Daily consumption of these healthy treats canregulate sugar levels and boost your energy for the day. You can pop them in your mouth any time of the day since strawberries are fat-free, cholesterol- free, and an absolute low-calorie food. Plus, it has a lot of nutritional benefits while you enjoy every bite of it.

Nutrients

Eat them raw, put them in your cereal, make a cheesecake out of it, you name it. Strawberries are among the best ingredients you can have in your pantry with amazing health benefits. They contain:

  • Dietary fiber
  • Calcium
  • Magnesium
  • Potassium
  • Vitamin C
  • Folate
  • Vitamin A

Health Benefits

  • Prevents heart diseases- flavonoids found in strawberries may reduce risks of heart attack
  • Regulates blood pressure- Its high potassium content regulates high blood pressure
  • Prevents cancer- strawberries contain powerful antioxidants that may help fight cancer cells from developing
  • Prevents diabetes- helps regulate and stabilize blood sugar
  • Good for pregnant women- contains folate that is essential to a developing child in the womb

Chia Seeds

chia seeds

Last year, there’s a significant rising trend in the consumption chia seeds. They are very popular with health buffs and fitness personalities in Youtube. The tiny black grains that look like black sesame seeds are known to belong in the super food category. Its recent popularity with fitness experts are believed to be due to its amazing benefits on digestion. Chia seeds can be added to smoothie bowls, drinks, andenergy bars.

Let’s take a look on its benefits for you to understand why you should include chia seeds in your New Year’s resolution health plan.    

Nutrients

These small superfood wonders have large amounts of nutrients that can help you get fit this 2019. And they are:

  • Fiber
  • Protein
  • Calcium
  • Magnesium
  • Phosphorus
  • Zinc
  • Vitamin B3 (niacin)
  • Vitamin B1 and B12

Health Benefits

  • May help with weight loss- high fiber and protein content contributes to weight loss
  • Improves digestion-
  • Lowers risk of heart disease- contains omega- 3 fatty acids
  • Promotes bone health- includes calcium, phosphorus, and magnessium
  • Help prevent diabetes- may improve insulin sensitivity and blood sugar


Blueberries

blueberry

Some well-loved desserts all over the world have blueberries in them. They do not only enhance flavors and add zest to our recipes but they are also rich in nutrients. You can pop them straight into your mouth frozen or fresh, or incorporate them in your favorite desserts, salads, and shakes. There are just limitless options with blueberries!


Nutrients

Most of us know blueberries as add ons to our cereal bowls and shakes, but did you know this fruit is packed with nutrients that can keep you in shape this 2019? Blueberries contain the following:


  • Vitamin C
  • Vitamin B6
  • Vitamin K
  • Calcium
  • Iron
  • Potassium

Health Benefits

  • Helps manage diabetes
  • Helps prevent cancer- contains phytonutrients that ward off toxins in the body
  • Improves mental health- studies show that consumption of blueberries is connected to slower cognitive decline in women
  • Promotes healthy digestion- contains dietary fibers
  • Helps with weight loss

Cranberries

cranberries

Cranberries have always been a part of festive celebrations like Thanksgiving and Christmas. We stuff them in our holiday turkey, make sauce out of it, and include in favorite desserts and pies. While this feast favorite delights our palate, it has great amount of nutrients and vitamins that can keep you in shape this year. This 2019, it’s time to stock up on this superfood and have it in your daily diet.  

Nutrients

Cranberries contain great and important amounts of antioxidants that keep your body free from free radicals that causes cancer and other diseases.

  • Potassium
  • Sodium
  • Zinc
  • Vitamin C
  • Folate
  • Vitamin A
  • Vitamin K
  • Vitamin E

Health Benefits


Are you considering this list for your 2019 New Year’s Resolution health plan?

If you want some recipes using these superfoods as ingredients, just comment below or send us an email!







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