There is a Greek proverb that says “A sound mind dwells in the sound body”. It goes without saying that in order for you to be successful, i.e.: perform at your best, and happy, you need to maintain your health in both body and mind.

To help with this, we at Mind and Body Counseling Associates, Reno, Nevada, have come up with a list of 16 superfoods, which are nutrient-rich and an accelerator for good health and general well-being.

But, before we get into the superfoods, here are three quick tips to keep in mind, over and above what you eat:

  1. As a rule of thumb, always fill half your plate with vegetables, and a quarter each of protein and good carbs.
  2. Chew your food well! This will help with digestion and will cause you to eat less.
  3. Be disciplined about your water intake. Make sure you drink 6-8 glasses per day.

16 Superfoods to Maintain a Healthy Body and Mind

1. Avocados

This fat-rich fruit adds to an improved blood flow and healthy brain (lowers the risk of Alzheimer’s), and has an ample amount of vitamins B-6, C, and E (antioxidant).

2. Beans

Beans are extremely useful for the iron and fibre they contain, which lower cholesterol and heart disease risk, and have also been found to decrease the risk of cancer.

3. Berries

Berries, in all their forms, are very healthy due to the fact that they come full of fibre and antioxidants. Blueberries, especially, help improve your memory, and strawberries contain a lot of vitamin C.

4. Green Vegetables

We all know that green vegetables are important. Broccoli is full of bone wellness vitamins C, A, and K, and has also been known to decrease the risk of cancer. While spinach and kale contain the ability to produce new cells, and are a great source of vitamins, minerals, and fibre.

5. Dark Chocolate

Dark chocolate is filled with antioxidants and organic compounds that improve concentration as well as your mood. Who knew?

6. Eggs

Eggs include antioxidants that maintain eye health and may also shield your skin from UV damage. They also include the choline compound, which aids in brain development and memory improvement.

7. Fish

Oily fish, such as salmon and sardines, are filled with omega-3 fatty acids that are essential for brain development and preventing inflammation. They also contain vitamins A and D.

8. Nuts and Seeds

A handful of various nuts and seeds a day are bound to improve your heart health, decrease cholesterol, and enhance your mood. Certain seeds have also been found to decrease the risk of cancer and maintain your thyroid and blood sugar levels.

9. Oranges

As we are all aware, oranges are filled with vitamin C, which is essential for the development of white blood cells and antibodies.

10. Whole Grains

Whole grains contain valuable fibre, vitamin Bs, and minerals. They perform a primary role in the metabolism and help with maintaining a healthy nervous system. Whole grains also produce energy and aid in concentration.

11. Sweet Potatoes

Sweet potatoes are filled with vitamin A, which improves the immune system and maintains eye and bone health.

12. Tea

Tea is packed with great antioxidants (a.k.a. flavonoids), which decrease the risk of Alzheimer’s, diabetes, and cancer. They also improve bones, gums and teeth, and enhance memory, concentration, and mood. So, what are you waiting for? Go make yourself a cup of tea!

13. Tomatoes

Tomatoes contain the rare lycopene compound. This helps shield the skin from UV rays, decrease cholesterol levels, and helps to prevent certain cancers. Tomatoes also contain vitamin C and folic acid, which aids with depression.

14. Yoghurt

Yoghurt is packed with healthy bacteria, which promotes a wholesome gut, and is also rich in calcium.

15. Beetroots

Beets and beetroot juice have been found to increase athletic performance and decrease blood pressure. Research also shows that drinking beetroot juice can enhance the oxygen provision to the brain, reducing the risk of dementia.

16. Red Wine

Aren’t you glad you read all the way to here? Studies have indicated that a glass of red wine a day reduces the risk of Alzheimer’s disease and maintains healthy teeth, heart, and skin. It can also decrease the risk of cancer.