There is no precise definition of a superfood. Most superfoods are plant-based, and fish and dairy products to come into the superfood category. Since there is no specific definition of superfoods, any food that is high in nutrients is commonly put into this category.
Having a nutritious diet high in vitamins, minerals, and antioxidants is quite significant for living a healthier, happier life. Science suggests nutrition-rich foods may reduce your risk of particular chronic health conditions and provide several health advantages. You must have heard the term superfoods. Foods that make you look great, feel great, and help you live a longer, healthier life qualify to be termed as superfoods? Let’s dig further as to what makes these foods super?
Superfoods have high vitamin, and mineral content that keeps your body disease-free. When you include such foods in your daily diet, they can promote heart health, weight reduction, energy levels, and reduce the aging effect.
Your body is a beautiful machine; the body functions throughout all our life until our last breath. We can do more for our bodies; let’s be grateful and give right, healthy natural foods to our bodies to make healthy, robust bodies. Proper handling of your nutritious food can save you from numerous diseases, and medical expenses can also be avoided. The same way we take care of our cars, you put only the best possible engine oil to improve performance and longevity, you may have experienced it. In the same way, we have to take good care of the body and then this body and mind complex can perform superbly. The body is God’s gift to us, the least we can do is provide superfoods, so it functions well without getting jammed with diseases.
Good idea! Now let’s chalk out a plan to add superfoods to our menu in all three meals of the day.
Kefir and Yoghurt
Kefir is a fermented drink mostly made from milk with probiotics, calcium, B vitamins, potassium, and protein. Kefir is quite similar in looks to yogurt, just that it has more probiotics than yogurt and with a thinner consistency. Such fermented, probiotic-rich foods or beverages like Kefir have various associated health benefits. Trusted sources that have provided the nutrients information about Kefir say it can help reduce cholesterol, lower blood pressure, anti-inflammation impact, and improve digestion.
However, Kefir is made from cow’s milk; it’s generally well-received by people having lactose intolerance due to bacteria. Though Kefir is made from non -dairy materials, like coconut milk, rice milk, and coconut water, it is high in nutritional value.
You can make Kefir at home, too, if you don’t want to buy an added sugar product.
Salmon is a kind of fish; this superfood is highly rich in omega-3 fatty acids, which lower the risk of stroke heart disease. Incorporating salmon in your daily diet can make your blood pressure down, reduce inflammation, and boost your mood. This fish contains vitamin D and selenium, preventing cells’ damage and making your skin, hair, nails, and bones look good. The suggested quantity from American Dr. Associations for salmon is twice per week.
Avocado is an extremely nutritious fruit, although it is often served as a vegetable in cuisines. It is rich in numerous nutrients that include fibers, minerals, vitamins, and healthy fats. Similar to Olive oils, monounsaturated fats (MUFA) are present in high quantities. The most predominant monounsaturated fat in avocado is Oleic acid, which reduces inflammation in your body. Consuming avocado can reduce the chances of heart disease, metabolic syndrome, diabetes, and cases of certain types of cancer. Avocado aids your body block the absorption of bad fats such as cholesterol; it is high in lutein, which aids your eyesight, folate, and potassium, which may reduce risks of cardiovascular disease and strokes. It is low in pesticides.
Kale is a dark green leafy vegetable (DGLVs), a perfect source of nutrients such as zinc, folate, iron, calcium, magnesium, fiber, and vitamin C. Part of what makes dark green leafy vegetables (DGLVs) great is that they help reduce the potential risk of chronic illnesses such as type 2 diabetes and heart diseases. Dark green leafy vegetables (DGLVs) also contain anti-inflammatory compounds known as carotenoids in high amounts, which can help protect you against certain types of cancer.
Sweet potato is a root vegetable loaded with numerous nutrients, including fiber, potassium, vitamins C, A, and several other antioxidants such as chlorogenic acid and beta-carotene. It is also a rich source of carotenoids, an antioxidant that aids in reducing the risk of certain types of cancer, phytonutrients that boost immunity, heart, and eye health. Don’t go by the sweetness of sweet potatoes; the matter of fact is sweet potatoes don’t raise your blood sugar. On the contrary, it may help in improving your blood sugar control with type 2 diabetes.
Quinoa is often called a popular whole grain and described as a “super grain” or “superfood.” One hundred twenty types of quinoa are raised and cultivated by farmers. However, the most common types available in stores are red, white, black quinoa.
A cup of quinoa weighting at 185 grams offers 8.14 grams of protein. It is whole grain loaded with fiber, protein, and various minerals and vitamins; it is also gluten-free and is included in gluten-free diets. The proteins packed in quinoa offer a wide variety of amino acids. Amino acids are crucial for aiding in muscle development, immune activity, among other necessary functions. Unlike different types of grains, quinoa is also an excellent source of lysine amino acid. Lysine is essential for the synthesis of proteins—lysine involved in the process of growth and development.
Seaweed is generally a phrase used for certain types of nutrient-rich sea vegetables. It is usually included in Asian cuisines and is capturing traction worldwide due to its high nutritional values. Seaweed contains varied nutrients such as folate, vitamin K, fiber, and iodine. These ocean-based veggies offer unique bioactive compounds that are not generally present in land-based veggies, which may have an antioxidant effect.
Compounds offered through seaweeds can reduce the risk of obesity, heart diseases, cancer, and diabetes. It also contains magnesium, which prevents asthma attacks and migraines.
Berries are extremely rich in vitamins, fiber, minerals, and antioxidants. Due to their abundance in antioxidants, berries reduce the chances of cancer, heart diseases, and inflammatory conditions. Berries are also useful in treating different immune-related and digestive issues when used together with traditional medical treatment. New research suggests that blueberries, a commonly available variant of berry, might protect the heart muscle from damage. Another study has found that women who have consumed two or one servings of strawberry, another variant of berry a week, experienced a less mental decline over some time than peers who went without it.
Attaining the ideal health by focusing on limited food and nutrition based on the latest food trend is impossible. Optimal health can only be achieved through a variety of nutrition on a day to day basis. An array of superfoods are included in this list, which is nutritionally dense and suitable for their health. Superfoods are packed with varied nutrients, such as antioxidants, which reduce the chances of cancer. They also contain healthy fats, reducing the risk of heart diseases; fiber prevents digestive problems and diabetes.