Super foods contain many nutrients, are natural and people are encouraged to eat them every day. This term refers to foods that have essential elements in their rightful proportions. If included in your diet, they can boost your family's health tremendously. The beauty with these foods is that they are readily available and affordable but many people are ignorant of their benefits.

Four foods to start including in your daily diet

1. Beans - Beans are very nutritious and as dry foods, they are easy to store. They are protein rich super foods that the family will love. Today, nutritionists recommend that people triple their intake of beans by up to two thirds. That is, if you were cooking beans once a week, you should now cook and take them three times a week. They are not only an affordable meat substitute, but they are also very rich in water and fiber. They make one feel sated for a long time and therefore, they can be used by people who want to lose weight. Since they have very low sugar content, they prevent the blood sugar spiking up and making you feel hungrier. A cup of cooked beans has about 12 grams of fiber and that is just about half the recommended daily intake for a grownup.

2. Dark green leafy vegetables - Kale is the winner here. It has so much fiber and water content. Nutritionists call it the undervalued super food. You can grow your own if you have a garden or you can buy them cheaply at the grocery store. It is also easy to cook since it can be steamed, fried or even taken in your green salad. Kale can be flavored with different herbs to make it tastier and it can be served as an accompaniment to main dishes.

3. Sources of sulphur - Great sources of sulphur include onions, spring onions and garlic. There are many ways to prepare garlic. It can be roasted, baked or fried together with the other foods. It enhances the aroma and the flavor of the food. Note that the smell of garlic can be a bit too strong for the kids, but not if you know a few ways to disguise it. You can use it accompaniment to other herbs like coriander.

Sardines - These small fish are eaten whole. They promote heart health because of their concentration of the omega 3 fatty acids. They are a rich source of vitamin D and thus they promote bone health. Canned sardines can be bought packed in olive or soybean oil while for weight watchers, they can go for those packed in water.

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