{"id":287,"date":"2025-08-12T00:00:00","date_gmt":"2025-08-12T00:00:00","guid":{"rendered":"https:\/\/bymehri.com\/?p=287"},"modified":"2025-08-11T18:53:31","modified_gmt":"2025-08-11T18:53:31","slug":"10-%d1%81%d1%83%d0%bf%d0%b5%d1%80-%d1%85%d1%80%d0%b0%d0%bd%d0%b8-%d0%ba%d0%be%d0%b8%d1%82%d0%be-%d1%82%d1%80%d1%8f%d0%b1%d0%b2%d0%b0-%d0%b4%d0%b0-%d0%b2%d0%ba%d0%bb%d1%8e%d1%87%d0%b8%d1%82%d0%b5","status":"publish","type":"post","link":"https:\/\/bymehri.com\/en\/10-%d1%81%d1%83%d0%bf%d0%b5%d1%80-%d1%85%d1%80%d0%b0%d0%bd%d0%b8-%d0%ba%d0%be%d0%b8%d1%82%d0%be-%d1%82%d1%80%d1%8f%d0%b1%d0%b2%d0%b0-%d0%b4%d0%b0-%d0%b2%d0%ba%d0%bb%d1%8e%d1%87%d0%b8%d1%82%d0%b5\/","title":{"rendered":"10 superfoods you should include in your menu today"},"content":{"rendered":"<p class=\"\">In our busy daily lives, we often look for quick solutions for more energy, better health, and a stable mood. The truth is that the key to all of this may lie in our plates. Superfoods are those natural products that contain an abundance of vitamins, minerals, antioxidants, and healthy fats \u2013 everything our bodies need to function at full capacity.<br>In this article, I will introduce you to <strong>10 super foods<\/strong>, which will not only enrich your menu but also help you build a healthier and more balanced way of life. And the best part? They are affordable, delicious, and easy to incorporate into any meal.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"2560\" height=\"2430\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/the-design-lady-B4GhRSqgb9o-unsplash-2-scaled.jpg?fit=1024%2C972&amp;ssl=1\" alt=\"\" class=\"wp-image-307\" style=\"width:461px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/the-design-lady-B4GhRSqgb9o-unsplash-2-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/the-design-lady-B4GhRSqgb9o-unsplash-2-scaled.jpg?resize=300%2C285&amp;ssl=1 300w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/the-design-lady-B4GhRSqgb9o-unsplash-2-scaled.jpg?resize=1024%2C972&amp;ssl=1 1024w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/the-design-lady-B4GhRSqgb9o-unsplash-2-scaled.jpg?resize=768%2C729&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/the-design-lady-B4GhRSqgb9o-unsplash-2-scaled.jpg?resize=1536%2C1458&amp;ssl=1 1536w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/the-design-lady-B4GhRSqgb9o-unsplash-2-scaled.jpg?resize=2048%2C1944&amp;ssl=1 2048w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/the-design-lady-B4GhRSqgb9o-unsplash-2-scaled.jpg?resize=13%2C12&amp;ssl=1 13w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>1. \ud83e\uded0 Blueberries<\/strong> &#8211; \u0411\u043e\u0440\u043e\u0432\u0438\u043d\u043a\u0438\u0442\u0435 \u0441\u0430 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u0438 \u0441 \u0432\u0438\u0441\u043e\u043a\u043e\u0442\u043e \u0441\u0438 \u0441\u044a\u0434\u044a\u0440\u0436\u0430\u043d\u0438\u0435 \u043d\u0430\u00a0<strong>antioxidants<\/strong>, especially anthocyanins, which protect cells from damage and slow down the aging processes. They also support memory and brain function, reduce inflammation, and have a beneficial effect on blood pressure.<\/p>\n\n\n\n<p class=\"\"><strong>How to include them:<\/strong>&nbsp;In breakfasts, smoothies, desserts, or just a handful of blueberries between meals.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1920\" height=\"2560\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/bozhin-karaivanov-4fTaeH37eH0-unsplash-scaled.jpg?fit=768%2C1024&amp;ssl=1\" alt=\"\" class=\"wp-image-291\" style=\"width:434px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/bozhin-karaivanov-4fTaeH37eH0-unsplash-scaled.jpg?w=1920&amp;ssl=1 1920w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/bozhin-karaivanov-4fTaeH37eH0-unsplash-scaled.jpg?resize=225%2C300&amp;ssl=1 225w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/bozhin-karaivanov-4fTaeH37eH0-unsplash-scaled.jpg?resize=768%2C1024&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/bozhin-karaivanov-4fTaeH37eH0-unsplash-scaled.jpg?resize=1152%2C1536&amp;ssl=1 1152w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/bozhin-karaivanov-4fTaeH37eH0-unsplash-scaled.jpg?resize=1536%2C2048&amp;ssl=1 1536w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/bozhin-karaivanov-4fTaeH37eH0-unsplash-scaled.jpg?resize=9%2C12&amp;ssl=1 9w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83e\udd66 2. Broccoli<\/strong> &#8211; \u0411\u0440\u043e\u043a\u043e\u043b\u0438\u0442\u0435 \u0441\u0430 \u0447\u0430\u0441\u0442 \u043e\u0442 \u0441\u0435\u043c\u0435\u0439\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u043a\u0440\u044a\u0441\u0442\u043e\u0446\u0432\u0435\u0442\u043d\u0438\u0442\u0435 \u0437\u0435\u043b\u0435\u043d\u0447\u0443\u0446\u0438 \u0438 \u0441\u044a\u0434\u044a\u0440\u0436\u0430\u0442 \u0441\u044a\u0435\u0434\u0438\u043d\u0435\u043d\u0438\u044f \u043a\u0430\u0442\u043e \u0441\u0443\u043b\u0444\u043e\u0440\u0430\u0444\u0430\u043d, \u043a\u043e\u0439\u0442\u043e \u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0435\u0442\u043e\u043a\u0441\u0438\u043a\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u0438 \u0438\u043c\u0430 \u0430\u043d\u0442\u0438\u0440\u0430\u043a\u043e\u0432\u0438 \u0441\u0432\u043e\u0439\u0441\u0442\u0432\u0430. \u041e\u0441\u0432\u0435\u043d \u0442\u043e\u0432\u0430 \u0441\u0430 \u0431\u043e\u0433\u0430\u0442\u0438 \u043d\u0430 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u00a0C, \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u00a0K, \u0444\u043e\u043b\u0438\u0435\u0432\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430 \u0438 \u0444\u0438\u0431\u0440\u0438.<\/p>\n\n\n\n<p class=\"\">How to include them: Steamed, baked with spices, in soups or salads.<strong>.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1707\" height=\"2560\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/raspopova-marina-PHIJC0jpx9U-unsplash-scaled.jpg?fit=683%2C1024&amp;ssl=1\" alt=\"\" class=\"wp-image-292\" style=\"width:450px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/raspopova-marina-PHIJC0jpx9U-unsplash-scaled.jpg?w=1707&amp;ssl=1 1707w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/raspopova-marina-PHIJC0jpx9U-unsplash-scaled.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/raspopova-marina-PHIJC0jpx9U-unsplash-scaled.jpg?resize=683%2C1024&amp;ssl=1 683w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/raspopova-marina-PHIJC0jpx9U-unsplash-scaled.jpg?resize=768%2C1152&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/raspopova-marina-PHIJC0jpx9U-unsplash-scaled.jpg?resize=1024%2C1536&amp;ssl=1 1024w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/raspopova-marina-PHIJC0jpx9U-unsplash-scaled.jpg?resize=1365%2C2048&amp;ssl=1 1365w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/raspopova-marina-PHIJC0jpx9U-unsplash-scaled.jpg?resize=8%2C12&amp;ssl=1 8w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83e\udd5c3. Nuts<\/strong> &#8211; \u042f\u0434\u043a\u0438\u0442\u0435 (\u0431\u0430\u0434\u0435\u043c\u0438, \u043e\u0440\u0435\u0445\u0438, \u043b\u0435\u0448\u043d\u0438\u0446\u0438, \u043a\u0430\u0448\u0443) \u0441\u0430 \u043e\u0442\u043b\u0438\u0447\u0435\u043d \u0438\u0437\u0442\u043e\u0447\u043d\u0438\u043a \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u0438 \u043c\u0430\u0437\u043d\u0438\u043d\u0438, \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438, \u0432\u0438\u0442\u0430\u043c\u0438\u043d E \u0438 \u043c\u0430\u0433\u043d\u0435\u0437\u0438\u0439. \u0422\u0435 \u043f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u0442 \u0441\u044a\u0440\u0434\u0435\u0447\u043d\u043e\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0435, \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0430\u0442 \u043d\u0438\u0432\u0430\u0442\u0430 \u043d\u0430 \u043a\u0440\u044a\u0432\u043d\u0430\u0442\u0430 \u0437\u0430\u0445\u0430\u0440 \u0438 \u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u043a\u043e\u043d\u0446\u0435\u043d\u0442\u0440\u0430\u0446\u0438\u044f\u0442\u0430.<\/p>\n\n\n\n<p class=\"\">How to include them: A handful of nuts as a snack, an addition to oatmeal, salads, or homemade desserts.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"2560\" height=\"1707\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/morgane-perraud-Jc2JGFFsfNI-unsplash-scaled.jpg?fit=1024%2C683&amp;ssl=1\" alt=\"\" class=\"wp-image-294\" style=\"width:547px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/morgane-perraud-Jc2JGFFsfNI-unsplash-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/morgane-perraud-Jc2JGFFsfNI-unsplash-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/morgane-perraud-Jc2JGFFsfNI-unsplash-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/morgane-perraud-Jc2JGFFsfNI-unsplash-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/morgane-perraud-Jc2JGFFsfNI-unsplash-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/morgane-perraud-Jc2JGFFsfNI-unsplash-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/morgane-perraud-Jc2JGFFsfNI-unsplash-scaled.jpg?resize=18%2C12&amp;ssl=1 18w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83e\udd5a4. Eggs<\/strong> &#8211; \u042f\u0439\u0446\u0430\u0442\u0430 \u0441\u0430 \u0435\u0434\u043d\u0430 \u043e\u0442 \u043d\u0430\u0439-\u043f\u044a\u043b\u043d\u043e\u0446\u0435\u043d\u043d\u0438\u0442\u0435 \u0445\u0440\u0430\u043d\u0438 \u2013 \u0441\u044a\u0434\u044a\u0440\u0436\u0430\u0442 \u0432\u0438\u0441\u043e\u043a\u043e\u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d \u043f\u0440\u043e\u0442\u0435\u0438\u043d, \u0445\u043e\u043b\u0438\u043d (\u0432\u0430\u0436\u0435\u043d \u0437\u0430 \u043c\u043e\u0437\u044a\u0447\u043d\u0430\u0442\u0430 \u0444\u0443\u043d\u043a\u0446\u0438\u044f), \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0438 B12 \u0438 D, \u043a\u0430\u043a\u0442\u043e \u0438 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0438 \u043a\u0430\u0442\u043e \u043b\u0443\u0442\u0435\u0438\u043d \u0438 \u0437\u0435\u0430\u043a\u0441\u0430\u043d\u0442\u0438\u043d, \u043a\u043e\u0438\u0442\u043e \u0437\u0430\u0449\u0438\u0442\u0430\u0432\u0430\u0442 \u0437\u0440\u0435\u043d\u0438\u0435\u0442\u043e.<\/p>\n\n\n\n<p class=\"\">How to include them: boiled, scrambled, in an omelette, poached, or as part of a wholesome breakfast.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"2560\" height=\"1707\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/matthew-pilachowski-w1eAFyBLhLM-unsplash-1-scaled.jpg?fit=1024%2C683&amp;ssl=1\" alt=\"\" class=\"wp-image-308\" style=\"width:572px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/matthew-pilachowski-w1eAFyBLhLM-unsplash-1-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/matthew-pilachowski-w1eAFyBLhLM-unsplash-1-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/matthew-pilachowski-w1eAFyBLhLM-unsplash-1-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/matthew-pilachowski-w1eAFyBLhLM-unsplash-1-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/matthew-pilachowski-w1eAFyBLhLM-unsplash-1-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/matthew-pilachowski-w1eAFyBLhLM-unsplash-1-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/matthew-pilachowski-w1eAFyBLhLM-unsplash-1-scaled.jpg?resize=18%2C12&amp;ssl=1 18w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83e\uddc4 5. Garlic<\/strong> &#8211; \u0427\u0435\u0441\u044a\u043d\u044a\u0442 \u0435 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d \u0430\u043d\u0442\u0438\u0431\u0438\u043e\u0442\u0438\u043a \u0441\u044a\u0441 \u0441\u0438\u043b\u043d\u043e \u0430\u043d\u0442\u0438\u0432\u0438\u0440\u0443\u0441\u043d\u043e \u0438 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u0432\u044a\u0437\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u043d\u043e \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435. \u0410\u043a\u0442\u0438\u0432\u043d\u043e\u0442\u043e \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u043e \u0430\u043b\u0438\u0446\u0438\u043d \u0441\u0435 \u043e\u0441\u0432\u043e\u0431\u043e\u0436\u0434\u0430\u0432\u0430 \u043f\u0440\u0438 \u043d\u0430\u0440\u044f\u0437\u0432\u0430\u043d\u0435 \u0438\u043b\u0438 \u0441\u043c\u0430\u0447\u043a\u0432\u0430\u043d\u0435 \u0438 \u0438\u043c\u0430 \u0434\u043e\u043a\u0430\u0437\u0430\u043d \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435\u043b\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u0432\u044a\u0440\u0445\u0443 \u0438\u043c\u0443\u043d\u0438\u0442\u0435\u0442\u0430, \u043a\u0440\u044a\u0432\u043e\u043e\u0431\u0440\u0430\u0449\u0435\u043d\u0438\u0435\u0442\u043e \u0438 \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b\u0430<strong>.<\/strong><\/p>\n\n\n\n<p class=\"\">How to use it: In dressings, cooked dishes, marinades, or as an addition to soups and vegetables.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1702\" height=\"2560\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/sara-cervera-rrRPFsYB-x0-unsplash-1-scaled.jpg?fit=681%2C1024&amp;ssl=1\" alt=\"\" class=\"wp-image-309\" style=\"width:496px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/sara-cervera-rrRPFsYB-x0-unsplash-1-scaled.jpg?w=1702&amp;ssl=1 1702w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/sara-cervera-rrRPFsYB-x0-unsplash-1-scaled.jpg?resize=199%2C300&amp;ssl=1 199w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/sara-cervera-rrRPFsYB-x0-unsplash-1-scaled.jpg?resize=681%2C1024&amp;ssl=1 681w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/sara-cervera-rrRPFsYB-x0-unsplash-1-scaled.jpg?resize=768%2C1155&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/sara-cervera-rrRPFsYB-x0-unsplash-1-scaled.jpg?resize=1021%2C1536&amp;ssl=1 1021w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/sara-cervera-rrRPFsYB-x0-unsplash-1-scaled.jpg?resize=1362%2C2048&amp;ssl=1 1362w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/sara-cervera-rrRPFsYB-x0-unsplash-1-scaled.jpg?resize=8%2C12&amp;ssl=1 8w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83c\udf4e 6. Pomegranate<\/strong> &#8211; \u041d\u0430\u0440\u044a\u0442 \u0435 \u0438\u0441\u0442\u0438\u043d\u0441\u043a\u0430 \u0431\u043e\u043c\u0431\u0430 \u043e\u0442 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0438, \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u043f\u043e\u043b\u0438\u0444\u0435\u043d\u043e\u043b\u0438, \u043a\u043e\u0438\u0442\u043e \u043f\u0440\u0435\u0434\u043f\u0430\u0437\u0432\u0430\u0442 \u0441\u044a\u0440\u0434\u0435\u0447\u043d\u043e-\u0441\u044a\u0434\u043e\u0432\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430, \u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u043a\u0440\u044a\u0432\u043d\u0438\u044f \u043f\u043e\u0442\u043e\u043a \u0438 \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u0442 \u0432\u044a\u0437\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0446\u0435\u0441\u0438 \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430.<\/p>\n\n\n\n<p class=\"\">How to include it: Pomegranate juice, seeds in salad, yogurt, or simply as a fruit snack.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1707\" height=\"2560\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/good-food-defenses-against-illness-2-scaled.jpg?fit=683%2C1024&amp;ssl=1\" alt=\"\" class=\"wp-image-310\" style=\"width:492px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/good-food-defenses-against-illness-2-scaled.jpg?w=1707&amp;ssl=1 1707w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/good-food-defenses-against-illness-2-scaled.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/good-food-defenses-against-illness-2-scaled.jpg?resize=683%2C1024&amp;ssl=1 683w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/good-food-defenses-against-illness-2-scaled.jpg?resize=768%2C1152&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/good-food-defenses-against-illness-2-scaled.jpg?resize=1024%2C1536&amp;ssl=1 1024w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/good-food-defenses-against-illness-2-scaled.jpg?resize=1365%2C2048&amp;ssl=1 1365w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/good-food-defenses-against-illness-2-scaled.jpg?resize=8%2C12&amp;ssl=1 8w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83d\udc1f7. Salmon<\/strong>  Salmon is the number one source of omega-3 fatty acids, which have a powerful anti-inflammatory effect and are essential for the health of the heart, brain, and skin. It is also rich in high-quality protein and vitamin D.<\/p>\n\n\n\n<p class=\"\">How to include it: Baked in the oven, grilled, in salads, sandwiches, or poke bowls.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1707\" height=\"2560\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/eddie-pipocas-Utnc4nbYFKo-unsplash-1-scaled.jpg?fit=683%2C1024&amp;ssl=1\" alt=\"\" class=\"wp-image-312\" style=\"width:483px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/eddie-pipocas-Utnc4nbYFKo-unsplash-1-scaled.jpg?w=1707&amp;ssl=1 1707w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/eddie-pipocas-Utnc4nbYFKo-unsplash-1-scaled.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/eddie-pipocas-Utnc4nbYFKo-unsplash-1-scaled.jpg?resize=683%2C1024&amp;ssl=1 683w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/eddie-pipocas-Utnc4nbYFKo-unsplash-1-scaled.jpg?resize=768%2C1152&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/eddie-pipocas-Utnc4nbYFKo-unsplash-1-scaled.jpg?resize=1024%2C1536&amp;ssl=1 1024w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/eddie-pipocas-Utnc4nbYFKo-unsplash-1-scaled.jpg?resize=1365%2C2048&amp;ssl=1 1365w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/eddie-pipocas-Utnc4nbYFKo-unsplash-1-scaled.jpg?resize=8%2C12&amp;ssl=1 8w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83e\udd51 8. Avocado<\/strong> &#8211; \u0410\u0432\u043e\u043a\u0430\u0434\u043e\u0442\u043e \u0441\u044a\u0434\u044a\u0440\u0436\u0430 \u043c\u043e\u043d\u043e\u043d\u0435\u043d\u0430\u0441\u0438\u0442\u0435\u043d\u0438 \u043c\u0430\u0437\u043d\u0438\u043d\u0438, \u043a\u043e\u0438\u0442\u043e \u043d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u0442 &#8220;\u043b\u043e\u0448\u0438\u044f&#8221; \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u043e\u043b (LDL) \u0438 \u043f\u043e\u0432\u0438\u0448\u0430\u0432\u0430\u0442 &#8220;\u0434\u043e\u0431\u0440\u0438\u044f&#8221; (HDL). \u0411\u043e\u0433\u0430\u0442\u043e \u0435 \u043d\u0430 \u043a\u0430\u043b\u0438\u0439, \u0444\u0438\u0431\u0440\u0438, \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0415 \u0438 \u0430\u043d\u0442\u0438\u043e\u043a\u0441\u0438\u0434\u0430\u043d\u0442\u0438, \u043f\u043e\u043b\u0435\u0437\u043d\u0438 \u0437\u0430 \u0441\u044a\u0440\u0446\u0435\u0442\u043e, \u043c\u043e\u0437\u044a\u043a\u0430 \u0438 \u0445\u0440\u0430\u043d\u043e\u0441\u043c\u0438\u043b\u0430\u0442\u0435\u043b\u043d\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430.<\/p>\n\n\n\n<p class=\"\">How to include it: Spread on whole grain bread, in salads, smoothies, or guacamole.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"852\" height=\"568\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/ecwpd-shutterstock-1681054900-scaled-1.jpg?fit=852%2C568&amp;ssl=1\" alt=\"\" class=\"wp-image-300\" style=\"width:551px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/ecwpd-shutterstock-1681054900-scaled-1.jpg?w=852&amp;ssl=1 852w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/ecwpd-shutterstock-1681054900-scaled-1.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/ecwpd-shutterstock-1681054900-scaled-1.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/ecwpd-shutterstock-1681054900-scaled-1.jpg?resize=18%2C12&amp;ssl=1 18w\" sizes=\"auto, (max-width: 852px) 100vw, 852px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>\ud83c\udf31 9. Seeds<\/strong> &#8211; \u0421\u0435\u043c\u0435\u043d\u0430\u0442\u0430 \u043a\u0430\u0442\u043e \u0447\u0438\u0430, \u043b\u0435\u043d\u0435\u043d\u043e, \u0442\u0438\u043a\u0432\u0435\u043d\u043e \u0438 \u0441\u043b\u044a\u043d\u0447\u043e\u0433\u043b\u0435\u0434\u043e\u0432\u043e \u0441\u0430 \u043c\u0438\u043d\u0438\u0430\u0442\u044e\u0440\u043d\u0438 \u0441\u0443\u043f\u0435\u0440 \u0445\u0440\u0430\u043d\u0438, \u0431\u043e\u0433\u0430\u0442\u0438 \u043d\u0430 \u043e\u043c\u0435\u0433\u0430-3 \u043c\u0430\u0441\u0442\u043d\u0438 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0438, \u043f\u0440\u043e\u0442\u0435\u0438\u043d, \u0444\u0438\u0431\u0440\u0438 \u0438 \u043c\u0438\u043d\u0435\u0440\u0430\u043b\u0438 \u043a\u0430\u0442\u043e \u0446\u0438\u043d\u043a \u0438 \u043c\u0430\u0433\u043d\u0435\u0437\u0438\u0439. \u041f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u0442 \u0445\u0440\u0430\u043d\u043e\u0441\u043c\u0438\u043b\u0430\u043d\u0435\u0442\u043e \u0438 \u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u0438\u043c\u0443\u043d\u043d\u0430\u0442\u0430 \u0441\u0438\u0441\u0442\u0435\u043c\u0430.<\/p>\n\n\n\n<p class=\"\">How to include them: In smoothies, oatmeal, salads, or as part of homemade baked goods.<\/p>\n\n\n\n<figure class=\"wp-block-image size-medium is-resized\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"200\" height=\"300\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/indian-beans-pulses-lentils-rice-wheat-grain-white-sunburst-sun-rays-shape-designer-container-selective-focus_466689-25487.jpg?resize=200%2C300&#038;ssl=1\" alt=\"\" class=\"wp-image-304\" style=\"width:433px;height:auto\" srcset=\"https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/indian-beans-pulses-lentils-rice-wheat-grain-white-sunburst-sun-rays-shape-designer-container-selective-focus_466689-25487.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/indian-beans-pulses-lentils-rice-wheat-grain-white-sunburst-sun-rays-shape-designer-container-selective-focus_466689-25487.jpg?resize=8%2C12&amp;ssl=1 8w, https:\/\/i0.wp.com\/bymehri.com\/wp-content\/uploads\/2025\/08\/indian-beans-pulses-lentils-rice-wheat-grain-white-sunburst-sun-rays-shape-designer-container-selective-focus_466689-25487.jpg?w=418&amp;ssl=1 418w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/figure>\n\n\n\n<p class=\"\"><strong>10. Leguminous crops (peas, lentils, beans, chickpeas)<\/strong> &#8211; \u0411\u043e\u0431\u043e\u0432\u0438\u0442\u0435 \u0441\u0430 \u0445\u0440\u0430\u043d\u0438\u0442\u0435\u043b\u043d\u0430 \u0441\u0438\u043b\u0430, \u043f\u044a\u043b\u043d\u0430 \u0441 \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u0435\u043d \u043f\u0440\u043e\u0442\u0435\u0438\u043d, \u0444\u0438\u0431\u0440\u0438, \u0436\u0435\u043b\u044f\u0437\u043e \u0438 \u0444\u043e\u043b\u0438\u0435\u0432\u0430 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0430. \u041e\u0441\u0438\u0433\u0443\u0440\u044f\u0432\u0430\u0442 \u0431\u0430\u0432\u043d\u043e \u043e\u0441\u0432\u043e\u0431\u043e\u0436\u0434\u0430\u0432\u0430\u0449\u0430 \u0441\u0435 \u0435\u043d\u0435\u0440\u0433\u0438\u044f, \u0437\u0430\u0441\u0438\u0449\u0430\u0442 \u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u0438\u0437\u0438\u0440\u0430\u0442 \u043a\u0440\u044a\u0432\u043d\u0430\u0442\u0430 \u0437\u0430\u0445\u0430\u0440.<\/p>\n\n\n\n<p class=\"\">How to include them: In soups, stews, salads, or as hummus and chickpea meatballs (falafels).<\/p>\n\n\n\n<p class=\"\">Adding these superfoods to your daily menu doesn't require drastic changes. Start with small steps - one breakfast with blueberries, a handful of nuts in the afternoon, or a bowl of lentils for dinner. Over time, your body and mind will thank you. \ud83c\udf3f Eating is a habit, not a punishment. Start with small changes \u2014 and the results will come.<\/p>\n\n\n\n<p class=\"\">Share in the comments if you want me to give you specific recipes with these superfoods to easily incorporate them into your daily menu.<\/p>\n\n\n\n<p class=\"\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0412 \u0437\u0430\u0431\u044a\u0440\u0437\u0430\u043d\u043e\u0442\u043e \u043d\u0438 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u0438\u0435 \u0447\u0435\u0441\u0442\u043e \u0442\u044a\u0440\u0441\u0438\u043c \u0431\u044a\u0440\u0437\u0438 \u0440\u0435\u0448\u0435\u043d\u0438\u044f \u0437\u0430 \u043f\u043e\u0432\u0435\u0447\u0435 \u0435\u043d\u0435\u0440\u0433\u0438\u044f, \u043f\u043e-\u0434\u043e\u0431\u0440\u043e \u0437\u0434\u0440\u0430\u0432\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u0435. \u0418\u0441\u0442\u0438\u043d\u0430\u0442\u0430 \u0435, \u0447\u0435 \u043a\u043b\u044e\u0447\u044a\u0442 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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