Most Swedes do not eat healthy enough and a full 8 out of 10 eat too little fruit and vegetables. The realization that we can eat our way to better health was the reason why we started Superfood & berries. Maria, one of the founders of Superfood & berries had thenate healthy from a long list of chronic diseases. Here are our 7 best pieces of advice for you who want to start living a healthier life.
Eat more fruit and vegetables preferably in the colors of the rainbowr
Let all the colors of the rainbow inspire you when choosing vegetables and fruit. Eat according to the entire color palette and you will get different types of antioxidants, fibers, vitamins and minerals. Eating a lot of vegetables and fruit reduces the risk of, among other things, obesity, cardiovascular disease and certain types of cancer. It is good to eat at least 500 grams a day. It corresponds, for example, to two generous handfuls of vegetables, root vegetables and legumes and two fruits.Super foodis food with extremely high nutritional content and a simple way to get good and varied nutrition.Hereyou can read more about our ready-madesuperfood blends.
Drink one smoothie a day
Drinking a smoothie daily is an excellent trick to get lots of nutrients in an easy way . Consider this: How likely is it that you e.g. eat a whole bowl of spinach, an apple, a dl of blueberries and a banana for the coffee break. You can easily put all this in a blender, and easily get your daily recommended daily intake of fruit and vegetables. Hereyou will find our very best smoothie recipes.
Skip refined sugar and gluten
Sugar contains no nutrition but disturbs the blood sugar balance, which can lead to inflammation. When it comes to gluten protein, we humans lack (and always have) the enzyme in the stomach that breaks down gluten into individual amino acids. And it is because of this that it is believed that problems can arise. When the undigested gluten protein remains in the intestine, another protein called zonulin can be formed. The zonulin in turn contributes through a very complicated process to the loosening of the intestinal mucosa so that there are small holes leading to the bloodstream. Through these holes, gluten and other microorganisms such as viruses, toxins, additives, bacteria and fungi can enter the blood and cause immune-related diseases. The phenomenon is colloquially known as leaky gut. And this is where we find the big reason why gluten causes disease.
Choose the right fat
Ditch the cheap household oils and choose good fats. With Swedish eating habits, where a large part of the fat comes from dairy products such as cheese, milk, filet, crème fraiche and butter, it is easy to consume too much saturated fat and too little polyunsaturated fat. Most people would need to reduce saturated and increase polyunsaturated and monounsaturated fat. The fats we should eat more of are found, for example, in fish, rapeseed oil, olive oil and nuts.
Eat a clean diet without unnatural additives
”Clean Eating has become a popular concept both in the United States and in other parts of the world. It stands for simple and well-balanced diet with clean ingredients. "Eating clean" means eating clean and nutritious food, opting out of processed nutrient-poor food and choosing natural, organic ingredients without additives. Make it a habit to read the ingredients list in the grocery store and choose natural alternatives without additives..
Do something that makes you happy every day
What we eat affects our mental health, but the reverse is also important to remember. If you feel good mentally, you strengthen your resistance to cardiovascular diseases, you lower your blood pressure, you sleep better, and it is easier to maintain a healthy weight. It is therefore important to take care of yourself and do something that makes you happy, every day.
Move at least 30 minutes a day
If you move for at least 30 minutes every day, you run less risk of diseases such as type 2 diabetes, osteoporosis, cardiovascular diseases and certain forms of cancer. However, sitting still for several hours at a time increases the risk of these diseases. This also applies to those who exercise.
Do you want help getting started on a healthier life??
Curious to read more Here are tips on articles to delve into.
- The Swedish Food Agency
- The heart report
- Leaky gut
- How happiness impacts health
- The Swedish Food Agency on choosing the right fat
- Milk, Fruit and Vegetable, and Total Antioxidant Intakes in Relation to Mortality Rates: Cohort Studies in Women and Men
- Food and mental health
- If genuine
- Exercise 30 min per day