Superfoods is the term used for edible food items that offer maximum nutritional benefits and minimum calories. These foods are rich in vitamins, minerals, and antioxidants. Our bodies require these vitamins and minerals and antioxidants keep help prevent diseases. There are several plant-based food items that are rich in vitamins, minerals, and antioxidants.
Foods that are rich in antioxidants decrease the risk of diseases such as heart attacks, cancer, arthritis, stroke, and other respiratory diseases. Superfoods are high in antioxidants, and they fulfill the energy requirement of a body. They contribute to maintaining healthy homeostasis, complexion, hair, and nails. They also help lose weight in a healthy way and stay fit. Superfoods are helpful in strengthening the immune system.
It means that they help our bodies fight diseases by strengthening our immune systems and keeping our bodies in good health.
There is nothing specifically marked as a superfood. It is a wide range of foods that are rich in vitamins, minerals, and antioxidants. Moreover, these are available widely. Any fruit, vegetable, nuts, or food that has low calories and a high amount of vitamins and minerals comes under the title of superfoods.
You can include some superfoods in your daily diet to fulfill your nutritional requirements. These foods help you stay light and active, so you can eat them at any time of the day. However, it is preferred to intake high nutrition food at the time of breakfast with protein-rich food.
Here are some most healthy superfoods that offer the most benefits:
Leafy Greens:
Eat your greens! Yes, you have probably heard this more than once. The leafy green vegetables are a very good source of minerals and vitamins. They are rich in zinc, calcium, iron, vitamin C, fiber, magnesium, and folate. These greens are effective in reducing the risk of chronic illnesses and heart diseases.
They also contain anti-inflammatory agents that can help reduce inflammation and prevent certain diseases.
Some popular green vegetables are:
- Kale
- Collard greens
- Turnip greens
- Spinach
- Swiss chard
Berries:
Berries and especially blueberries are one of the most healthy superfoods. Raspberries, strawberries, blackberries are low in calories and high in fiber. They are also rich in antioxidants and help prevent cancer.
Blueberries have the pigment anthocyanin, which gives it color and also makes it a powerful antioxidant. Eating blueberries can lower the risk of heart diseases and brain cell diseases such as Alzheimer’s.
Broccoli:
Broccoli is a powerful non-leafy green vegetable. It has minerals and antioxidants, and it is very low on calories which makes it a very popular and healthy superfood. Eating broccoli can lower the risk of cancer as it has antioxidants that prevent the cells from oxidizing. Broccoli, cabbage, Choy, and cauliflower are rich in fiber, and they are an instant source of energy.
These vegetables can also help you lose weight in a healthy way since they make you feel full and active for a long time. These vegetables contain indole glucose lattes, which are good at maintaining the balance of healthy bacteria in your gut and contribute to a healthy gut. They can help prevent digestive diseases such as Crohn’s disease and ulcerative colitis.
Omega-3:
Omega-3 fatty acids that come from fish and other seafood have amazing health benefits. It does not have saturated fat; instead, it has eicosapentaenoic acid and docosahexaenoic acid, which help reduce the risk of heart diseases and act as anti-inflammatory agents. You can get the omega-3 from fish or from fish oil that comes in the form of capsules.
Nuts:
Nuts are readily available and are a great source of fiber, protein, and fat. You can take nuts with breakfast or as a healthy snack. Almonds, cashews, and brazil nuts help prevent diseases such as cancer and heart diseases. Nuts are very nutritional, and they keep you full for a long time. You can use them as snacks for weight loss.
Other nuts such as hemp seeds, chia seeds, and flaxseeds are also rich in minerals and vitamins, and you can easily incorporate them into your diet.
Grains:
Grains are famous superfoods that contribute to healthy human body functioning. The grains such as wheat, oats, brown rice, and barley contain essential fiber, vitamins, and antioxidants. These grains can make you feel full, and they deposit essential vitamins and act as an energy reservoir. They also help prevent heart diseases and cancer.
You can make several recipes to include these grains in your everyday diet. You can eat oats for breakfast and rice for dinner. It makes you feel full for a long time, and they are also low on calories.
Citrus Fruits:
Citrus fruits are rich in vitamin C and fiber and hence a great superfood. Vitamin C supports the immune system and healthy skin and eyes. It is also known to slow down the process of aging. Citrus fruits include lemon, oranges, grapefruit, and limes. These are low on calories and very fulfilling. They are also popular appetizers. Those who eat oranges regularly have fewer chances of developing macular degeneration.
Dark Chocolate:
Dark chocolate is rich in antioxidants and good for heart health. It also reduces the risk of cancer and helps lose weight. If you eat one ounce of dark chocolate in a day with 70 percent cacao, it will impart health benefits and improve cognition and prevent memory loss.
Conclusion:
There are many other superfoods such as beans, sweet potatoes, kimchi, mushrooms, garlic, onions, and avocados, etc. you can easily incorporate some superfoods that are available to you in your diet.
They help maintain a healthy body and stay fit. If you eat healthy food and exercise properly, you will lead a healthy life and stay away from diseases.