When it comes to feeling healthy we tend to think about what food or nutrients we are lacking to include. Superfoods are foods that are packed with exceptionally many disease-fighting nutrients and antioxidants. A way to maintain good health is to include superfoods in your routine diet.
They have the power to reduce the level of cholesterol, lowers the risk of heart disease, fights cancer, controls diabetes, helps to manage digestive issues, and even boosts your immune system with no harmful effects.
Let’s focus on some superfoods that meet your nutritional requirements:
- Oats: Oats are rich in soluble fiber making you feel full for a longer time. It reduces the level of cholesterol (good for heart health) and also regulates the sugar spike as they are low in glycemic index carbohydrates.
- Quinoa: Not only quinoa is rich in fiber but it is also a good source of complete protein. It contains all the essential 9 amino acids making it a complete protein. Being gluten-free, it is good for people with gluten enteropathy.
- Salmon: Salmon is a good source of omega-3 fatty acids and vitamin D also. It has many health benefits like it reduces the risk of heart diseases, good for hair and skin, aids in weight loss, boosts your mood, and also, minimizes arthritis.
- Curd: It is a staple food in the Indian diet and very good for gut health. Curd helps to fulfill the calcium requirement in a routine diet and helps to boost immunity as it is rich in good bacteria.
- Beans: They are a good source of fiber that helps in lowering cholesterol, and gives you satiety. Beans are a good example of low-fat protein loaded with vitamins and trace minerals, manganese.
- Nuts: Nuts like almonds, walnuts, cashew nuts, hazelnuts, are a good source of protein, mono and polyunsaturated fats (healthy fats), fiber, Vitamin E, zinc, magnesium, potassium, and other minerals. Regular consumption of a handful of nuts will help you gain muscle or healthy weight, and reduce your risk of heart disease and diabetes.
- Berries: Berries like cranberries, strawberries, blueberries, blackberries, raspberries high in potassium and vitamin C, making it anti-inflammatory. They are packed with antioxidants, soluble fiber, and phytochemicals, flavonoids which lower the risk of cancer and heart disease.
- Avocado: Being rich in Vitamin E, Folate, Potassium, soluble fiber, and good fats (MUFA- Monounsaturated Fatty Acids) makes it lie in the category of superfood. Include avocados in your routine diet in the form of salsas and salads.
- Greens (Kale / Spinach / Broccoli): These dark green colored vegetables are loaded with vitamins K, A, C, and K, fiber, minerals especially calcium. These greens help in weight loss and have a high content of cancer-fighting phytochemicals present in it.
- Turmeric: A bright yellow aromatic powder used in almost every Indian household is an excellent source of fiber, potassium, vitamin B6, vitamin C, and magnesium. Turmeric has antioxidants & anti-inflammatory properties and has a natural defense mechanism against cancer and Alzheimer’s disease. The two therapeutic components of Turmeric are curcumin and turmerone. It is curcumin that makes turmeric a superfood.
It is recommended to consume these superfoods in your regular diet to fulfill your requirement of every nutrient.
Photo by Jason Briscoe on Unsplash
Thanks you doctor.
How can I add quinoa to my diet?