Superfoods
are nutrient-rich food considered to be especially beneficial for health and
wellness.
Don’t
be dependent on these magical superfoods—you don’t need to have them at every
meal or even every day—but the key to a healthy diet is to consume a variety of
nutritious foods in the right quantities.
If
you are looking for healthy & long life, balanced mood, more energy, good
sleep, youthful skin, luscious hair or whatever you are searching for sound
health. Superfoods are your answer.
Below
is the list of superfoods that promote health and wellness, along with the reason
why are they are so good for you. Make sure to include them in your diet as repeatedly
as you can.
- Nuts: Nuts like Almonds and Walnuts are on the go snacks that can be easily included in our daily life. They are rich in healthy fats and minerals. Daily intake can help you control your cholesterol level, improve heart health, and also improve your brain function. Portion control is the key as nuts are high in calories.
- Apples: ''An apple a day keeps the doctor away'' is a cheesy phrase which we all have heard since we were kids. But is it really true? Apples are a great source of antioxidants, including polyphenols, flavonoids,and vitamin C. They are also full of fiber and potassium. There are only 47 calories in an average size apple. It is important to eat the skin of an apple to obtain the full health benefits. It lowers risk of type 2 diabetes, alzheimer’s disease, cancer and fights heart disease.3. Green leafy veggies: You can have veggies as smoothies or salads in your meal. It is easy and very good approach to be health-conscious. Consuming spinach, kale, lettuce leafs makes you look younger, lowers cholesterol, preserves healthy eyesight and lowers risk of stomach or colon cancer. Leafy vegetables are full of antioxidants, fiber, calcium, magnesium and iron.4. Broccoli: Broccoli is a good source of vitamin C and folate (naturally occurring folic acid). It also contains vitamins A, K, calcium, fibre and antioxidant. It decreases the risk of obesity, diabetes, heart disease and promotes a healthy skin and hair, increased energy level and aids weight loss.5. Fish: Consuming fatty fish like Salmon, sardines, mackerel which are rich in omega-3-fatty acids are said to help against cardiovascular disease, prostate cancer, age-related vision loss and dementia.6. Beans and legumes: They are the least expensive protein source when compared to fresh meat. Black beans, kidney beans, lentils and split peas provide high amount of protein, and fiber along with B vitamins, iron, zinc, magnesium and potassium. 1cup black beans give 15g protein.7. Seeds: Pumpkin and chia seeds are great source of protein, fiber and healthy fats. 2tbsp chia seeds give 7.5g of fiber. It is richest source of omega-3-fatty acid of any plant food.8. Sweet potato: Sweet potato also makes to the list of superfoods as it is excellent source of Vitamin A, fiber and potassium. They are sweet but contain all many other nutrients in fewer calories. Consuming sweet potatoes reduces the risk of obesity, diabetes, heart disease and promotes a healthy complexion with increased energy and aids weight loss.9. Whole grains: whole grains are filled with loads of minerals, carbohydrates, B Vitamins and fiber. It includes wheat, rice, oats, barley, corn, as well as quinoa and buckwheat. Dietary fiber from whole grains helps to reduce blood cholesterol levels and may lower risk of heart disease.
Last but not the least, don’t forget to drink water!! Drink 1.5-2 liters of water every day and your body and brain will thank you.So let me know which superfoods you knew already and which you have started including in your diet. Do you feel any positive change in your health or energy? Let me know all in the comments.
References:
- www.livescience.com
- www.research.omicsgroup.org
- www.yourcenter.uvacancercenter.com
- www.nhs.uk/Livewell/superfoods/
- besthealthmag.ca
- www.medicalnewstoday.com
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