5 Superfoods We Recommend Adding to Your Diet at Bardisa Medical Center in Miami, FL

By definition, a superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being. It’s no secret that what you put into your body has a huge effect on how your body functions, so it’s essential to be mindful of what you feed yourself. Antioxidants, fiber and metabolism boosters are just a few things that help your overall bodily health. Adding these five simple foods to your everyday diet can help you feel better and improve your daily productivity.


For as small as these fruits are, they pack a big punch for your health. They are full of antioxidants which helps guard your body against heart disease, cancer, dementia and more. The antioxidant they carry is called epicatechins which stops bacteria from sticking to your bladder wall, thus fighting urinary tract infections. Blueberries are also high in water which helps you stay hydrated. The best part? Blueberries are delicious, easy to slip into your breakfast (or light dessert!), and just half a cup satisfies your daily fruit or vegetable serving.


Gut health is the hidden key to keeping your body in good condition. Known for being a probiotic, yogurt reduces growth of bad bacteria in your digestive system. It’s also good for boosting your immune system and keeping balanced levels of PH in the body. Yogurt protects against yeast infections, bowel issues, and urinary tract infections. In addition to all of these benefits, it also promotes calcium and protein in the body, strengthening bones and teeth. To get the most benefit from your yogurt, look for those labeled “live and active cultures,” as these contain the probiotics you need. Be conscious of buying flavored, sugary yogurts, but don’t hesitate to add fresh fruit or honey.

Green Tea

If you need a warm beverage to help you wake up in the mornings, green tea is a great option for you. Green tea contains more antioxidants than fruits and veggies and contains lots of catechin which prevents cell damage. This also reduces bodily inflammation and lowers high blood pressure, lessening your risk of heart disease and illness. Drinking a cup of green tea a day lowers your risk of Alzheimer’s and boosts your metabolism. You can drink it warm or over ice – what’s not to love?


Spinach is one of the easiest foods to incorporate into any meal. Add it to a fruity smoothie in the mornings or into a salad or over pizza in the evening and enjoy the benefits. Unlike iceberg lettuce that’s got little to no nutritional value, spinach one of the healthiest greens available. It boosts muscle growth and is full of omega-3s and folate to reduce the risk of osteoporosis, stroke and heart disease. Spinach cooks down to a small size, so you can add a plentiful amount while cooking your meal and sneak in tons of nutrient-packed goods for you and your family.


Black beans are one of the most internationally consumed foods, and for good reason. These are a great source of soluble fiber which soaks up cholesterol before it can attack your arteries. Though we’re taught to fear carbohydrates, we actually need them to stay healthy. Beans are considered a good carb, so this is a good way to get your serving in for the day. While they have existing protein on their own, beans are often eaten with rice to “complete” that protein. All beans have heart-health benefits, but black beans are especially good for boosting brain power, too.

Get More Health Tips from Bardisa Medical Center

At Bardisa Medical Center, we know there’s no shortcut to a healthy lifestyle. Taking life meal by meal and making good choices is the best “diet” we can suggest. These foods are a great way to start incorporating healthy eating into your daily diet, but we can help you form a bigger plan that works for you! If you have more questions or would like to talk to us in person, fill out our contact form or give us a call at 305-661-2002.