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Your refrigerator always has these 9 foods, you deserve to be the one who always focuses on boosting immunity

Superfoods are the names of foods that are rich in nutrients and provide a multitude of health benefits. They are typically low in calories, which can boost the immune system, promote gut health, brain health, and prevent disease.

Kelly Springer, a registered dietitian and founder of the nutrition company Kelly’s Choice, says that with proper storage, some superfoods can last for up to a month in the fridge and you only need to take them out and use them when needed. set. Doing this both limits food waste, saves money on food purchases, and makes the cooking process more convenient. It can take you just a few minutes to prepare a delicious and nutritious smoothie.

Here are the nutritious and healthy superfoods that can’t be missing in every refrigerator:

Berry

Your refrigerator always has these 9 foods, you deserve to be the one who always focuses on boosting immunity for the whole family - Photo 1.

Berries are generally high in fiber, vitamin C, and antioxidants.

Despite their small size, foods like blueberries, raspberries, and blackberries are packed with antioxidants, which help protect cells from damage caused by free radicals. These unstable atoms have the potential to promote aging, arthritis, cancer, heart disease, and Alzheimer’s.

People can store berries in the refrigerator, add them to smoothies or serve with yogurt or salads. Enjoying them as an afternoon snack is also a wise choice.

Salmon

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Salmon is considered a superfood because of its high protein content and omega-3 fatty acids.

Since the body can’t make omega-3s on its own, the best way to get them is by consuming salmon, says Tammy Lakatos Shames, a registered dietitian at the Nutrition Twins Center.

Omega-3s have anticoagulant effects, affect muscle movement and contribute to the prevention of inflammation throughout the body.

According to several studies, increased omega-3 levels are associated with a lower risk of age-related psychological illness and a lower risk of facing dementia like Alzheimer’s.

You can easily buy frozen salmon pieces at your local grocery store. Many people are surprised to know that this type of food can be kept in the freezer for up to a year. Small pieces, weighing about 170g, can be baked directly or put in an air fryer right out of the refrigerator without defrosting.

Tuna

Like salmon, tuna is a great source of omega-3 fatty acids, a rich protein, which helps rebuild muscle and maintain a feeling of fullness for a long time.

Fresh tuna pieces still possess the highest quality even when stored in the freezer for 2-3 months. Meanwhile, the frozen variety is available for up to nine months. Once defrosted, the tuna can be cooked as usual.

Broccoli

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Broccoli sauteed with garlic or served with pasta is a favorite dish of many people.

Broccoli is a great source of fiber, antioxidants, vitamin C and vitamin K. They are also a good source of vitamin A, folate, potassium, phosphorus and selenium. Due to its high nutritional content, broccoli has the ability to strengthen the immune system, protect the heart and bones.

Kale

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Kale is a leafy green vegetable that belongs to the cruciferous family and is rich in nutrients.

Kale is a very popular vegetable for a simple reason. They contain a lot of vitamins K and A and add up to 71% of the amount of vitamin C the body needs to absorb each day. This vegetable is also an excellent source of calcium and iron.

Although kale isn’t great for salads, you can add it to smoothies or stir-fries as a healthy side dish.

Kimchi

Fermented foods like kimchi have great immune-boosting and gut-healthy properties. You can fully enjoy this dish after storing it in the refrigerator without worrying about it losing its flavor or texture.

Once frozen, kimchi will still retain its crispiness and best flavor for about three months. To use this superfood, simply defrost it overnight or sauté it in a little cold water.

Black elderberry

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Black elderberries offer many benefits, from improving the appearance of your skin to losing weight.

Tropical fruits like elderberries are packed with antioxidants, which can improve bad cholesterol levels and limit the effects of aging. This fruit is a great choice when added to your morning smoothie or served with yogurt.

Avocado

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Although the texture of avocados will change slightly after they have been in the freezer for a while, you can still use them to make smoothies or spread on toast.

Avocados are a superfood that can promote heart health, lower blood pressure, and provide many other benefits. Keeping this type of food in the refrigerator is completely doable.

In fact, avocados mashed or cut into pieces keep in the freezer for up to six months. To minimize the chance of dark spots, simply add a little lemon juice and store your avocados in an airtight container or vacuum-sealed bag.

lentils

Cooked lentils are high in fiber, protein, vitamins and other minerals. This food can be kept in the freezer for up to 6 months. When you’re craving lentils, simply microwave them or add them to hot dishes like curries. Some people like to add them to salads, mixed with soups to increase protein.

(Source: Realsimple)

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According to Nhung Mai

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