Guest Post – 3 Healthy Superfoods You Need To Include in Your Diet


We often hear about healthy superfoods but it can be confusing as too which ones we should be eating on a regular basis. In this Guest post from Katie Smith an avid health and fitness writer she outlines 3 of her favorite Superfoods and why you should make the effort to include more of them in your daily diet.


Walnuts have been around in various forms for thousands of years Walnuts and have long been associated with helping to improve health. In terms of nutrition, they are packed with a range of nutrients whose benefits are related to improving various areas of the body such as your heart, brain and skin. In fact here are 7 reasons walnuts to add a handful of walnuts to your daily diet.

Walnuts are packed with several unique and powerful antioxidants, which are commonly available in only a few commonly eaten foods. There are quinone juglone, the tannin tellimagrandin, and flavonol to name some.

Walnuts have high amount of neuroprotective compounds, such as vitamin E , folate, melatonin omega-3 fats that can effectively boost your brain health. The best part is that it can be applied to people of all ages ranging from children to adults.

3.Omega-3 Fatty Acids
By eating a decent amount of walnuts, about 25 g per day you can meet the need of about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Scientists also suggest that n-3 fatty acids can actually offer anti-inflammatory actions in order to help you to lower blood pressure along with to lower coronary artery disease.

5.Vitamin E
Apart from other health benefits and nutrition mentioned above, walnuts provide an excellent source of vitamin E, as well as gamma-tocopherol; This property is found as a powerful lipid soluble antioxidant that help you to maintain the integrity of cell membrane of mucus membranes which can help you to have a better skin condition.

6.Astringent Properties
Walnut oil is found to conclude flavorful nutty aroma as well as excellent astringent properties. This is the key factor that helps you to keep skin well protected from dryness. This is the reason why it is made widely in pharmaceutical and cosmetic industry.

7.Folic acid
This property is also regarded as folate or vitamin B9, which is packed with biological functions. Consuming decent amount of walnuts can significantly help you to avoid many maternal health problems as well as a birth defect.


Spirulina has long been considered as microalgae which people have been making used of for ages. This is mainly because of its high nutritional value as well as some optimum health benefits. In this day and ages, people are actually regarded it as a secret, potent “superfood,” or a “miracle from the sea.”

Usually, this ingredient can appear in a type of blue-green algae which can grow naturally in oceans and salty lakes in subtropical climates. The reason why Spirulina is called a superfood is due to being packed with a high amount of nutrients needed for optimal health including the following.


Antioxidants are natural compounds that work wonders to deal with cell and DNA damage triggering cancer, heart disease, and other chronic ailments. Due to this reason, your body needs to produce more antioxidant as well as taking a supplement from food. Spirulina has long been regarded as a fantastic source of antioxidants that can works wonders to help you to protect against oxidative damage.

2. Anti-Cancer Properties
There has been evidence showing that spirulina is packed with anti-cancer properties.
They can conclude so by testing on animals. The results have shown that it can actually reduce cancer occurrence and tumor cells in them. The same can be found in human.

It is the fact that spirulina is packed with 60 percent protein by weight along with essential amino acids your body needs to works efficiently. (It’s not as good a source as eggs or milk, but it’s better than beans.) It also provides twice as much protein as carbohydrates, but amount of both nutrients is trivial only two grams is the relatively standard dose of spirulina, and they contain 1.2g protein—as much protein as in 0.03 ounces chicken breast.

4.Vitamin B12
One nutritional concern for vegetarians and vegans is getting adequate levels of vitamin B12, a nutrient present primarily in animal products and some fortified foods such as cereal. Some plants such as spirulina, contain compounds like vitamin B12 called pseudovitamin B12.

5.Gamma-Linolenic Acid
Gamma-linolenic acid is rarely this high in ANY food and normally has to be synthesized by your body from linoleic acid. GLA is the precursor to important biochemicals, such as prostaglandins, leukotrienes, and thromboxanes, which serve as chemical mediators for inflammatory and immune reactions.


Avocado’s are often associated with healthy fats but they are also one the foods that contain the highest amount of Potassium. Potassium is an electrolyte and essential for many body functions as well as maintaining overall good health.

If your not sure why you should include more potassium-rich foods in your diet such as Avocados here are some interesting health benefits that may convince you.


Potassium is vital in giving you a helping hand to keep the brain function at a normal level. It is the fact that high levels of potassium can enable more oxygen to reach the brain. Thanks to this, it can effectively stimulate neural activity. Along with that, it is found as a good ingredient to boost cognitive function.

2.Muscle disorders

Potassium is also beneficial for regular muscle contraction. Scientists have reported that a sufficient concentration of potassium can guarantee a regular contraction and relaxation of muscles. It is the fact that the main amount of potassium ions is situated in the muscle cells. This is the key element that helps you to get optimal muscle and nerve function as well as to keep our reflexes fast. It can do so as it works to stimulate the neural connectivity of muscles and the brain.


Muscle cramps are mainly because of the low levels of potassium in the blood. This will eventually lead to a condition called hypokalemia. They have suggested that if you consume at least one food high in potassium per day, chances are you can efficiently protect the body from muscle cramps.

4.Bone Health
There are some more benefits of potassium you might not know including to improve the health of your bones. Scientists have reported that certain qualities of potassium can do well to neutralize various acids throughout the body. This is one of the most common key factors that help you to retain and preserve calcium. This, in turn, can boost your bone strength and durability.

5.Heart Health

It is highly recommended that you consume a sufficient amount of potassium. Chances are it will help you to lower the risk of developing heart disease.

6.Fluid Balance

Getting an adequate amount of potassium each day is regarded as one of the best ways that keep your internal fluids balanced correctly.

There you have it 3 healthy superfoods that you really should consider eating on a regular basis if you want to give your body the right nutrients to support optimal health.

Author Bio: Katie Smith is an enthusiastic writer about health and lifestyle. You can find more of her work on Reviewmoon.