Superfoods are nutrient-packed foods that you can incorporate in your diet to achieve your health goals. Although there is no proper definition of a superfood, except that they tend to offer maximum nutritional benefits for minimum calories. They are super-rich in vitamins, minerals, and antioxidants.
There’s a famous saying that says, “You are what you eat!” And it’s 100% true. Our health is defined by the food choices we make. There is no single food that can provide all the nutrition and energy you need to nourish your body, not even a superfood.
The best practice is to combine healthy options from different food groups available to you, while paying attention to your calorie limits.
As said, every meal is an opportunity to nourish your body. Including superfoods into your meal is great, but your overall diet should be healthy too.
In this article, we are listing some of the best superfoods you should consider eating every day along with their health benefits.
Berries are a great source of fibers and antioxidants. Fiber is great to keep your digestive system healthy and prevents cardiovascular disease. Whereas, antioxidants fight free radicals in your body and help you keep your skin healthy.
All berries are good for your health and you can even mix them up to get a great blend of taste.
2. Nuts & Seeds:
Nuts and seeds are a good source of protein, fiber, and healthy (monounsaturated) fats. Eating nuts and seeds can reduce your risk of heart problems and may also offer protection against factors that lead to type-2 diabetes.
You can include a handful of nuts and seeds in your bowl of oatmeal or yogurt, or even have them as a snack. Don’t forget to soak your nuts and seeds to make them more nutritious and more digestible.
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Also read: Benefits of Soaking Nuts and Seeds
Yogurt contains probiotics (good bacteria) that keep your gut healthy. Getting probiotics from the fermented foods like yogurt can provide aid in digestive disorders like bloating, constipation and diarrhea, and can provide all sorts of powerful benefits for your body and brain.
Yogurt is also rich in calcium which helps in preventing the weakening of bones by strengthening them.
Eggs are packed with a lot of nutrition. They are rich in high-quality protein, along with vitamin A, iron, selenium, phosphorus, and more. Egg yolk contains antioxidants that protect your skin from UV damage and help you keep your eyes healthy. While egg white contains most of the protein content that helps in muscle development.
5. Olive Oil:
Olive oil has many benefits when consumed, as well as when applied on hair and skin. It is a good source of vitamin E and healthy fats, which is a great factor in reducing the risk of cardiovascular disease and diabetes. Adding olive oil to your diet also helps reduce inflammation.
You can use extra virgin olive oil in place of butter to prepare your dishes, or even use it as a dressing on the salads.
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6. Green Tea:
Known for its amazing medicinal properties for centuries, green tea is one of the healthiest beverages you can add to your daily diet. It contains a high amount of antioxidants and polyphenols that prevent cell damage, reduces inflammation, aid in digestion & weight loss, reduces stress, and much more.
Consuming 2 to 4 cups of green tea daily along with your nutrient-rich diet can do wonders for your health and alleviate disease risks.
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Also read: 9 Proven Health Benefits Of Green Tea
7. Whole Grains:
Whole grains are packed with many nutrients, including protein, dietary fiber, minerals, B vitamins, and phytonutrients. People who eat whole grain as a part of their daily diet have a significantly low risk of diabetes, heart disease, and obesity. They have also shown to lower bad cholesterol.
Some of the best whole grains to eat are Oats, Quinoa, Corn, Whole Wheat, Brown Rice, etc. Always look for “100% whole wheat flour” as the first ingredient when buying bread at the store.
8. Dark Green Veggies:
Dark greens vegetables are an excellent source of vitamin A, C, K, calcium, iron, magnesium, and fiber. They are perfect foods for joint health and have the capability to reduce the risk of chronic illnesses including type-2 diabetes and cardiovascular disease. They also have anti-inflammatory properties that can protect you from certain kinds of cancer.
You can add them to your salads, stew them or sauté them with olive oil. Some of the best dark green vegetables include Spinach, Broccoli, Kale, Mustard Greens, etc.
Legumes or pulses are a rich source of plant-based protein, fiber, folate, and various minerals. They offer plenty of health benefits and can play a major role in reducing the risk of heart disease and diabetes. They have also shown to reduce blood pressure and cholesterol, and promote healthy weight management.
Some of the best legumes you can eat are Chickpeas, Kidney Beans, Soybeans, Lentils, Peas, etc.
Also read: 5 Biggest Lies Of The Food Industry
10. Sweet Potatoes:
Sweet potatoes are a sweet-tasting root vegetable rich in fiber and potassium, that helps prevent constipation and maintain healthy blood pressure. They are also rich in vitamin A that helps keep your eyes and immune system healthy.
Interestingly, one medium sweet potato, which is about half a cup, provides nearly 4 times the daily recommended value of vitamin A.
All of the foods mentioned in this article can power-pack your meals and enhance your healthy eating patterns. The best nutritional plan is to have a varied diet with plenty of nutritious foods and cut down the processed and packaged foods completely.
Always strive to live a healthy lifestyle. Your happiness and success depend on you being in your best possible health. And when the body and mind are in balance, we have perfect health.
What else do you think could be added to this list of superfoods? Let us know in the comment. We would love to know.
Hello reader, I’m Abhishek Shankhwar, a passionate health enthusiast and a digital marketer by profession. As a health and wellness writer, I feel obligated to inform, inspire, and reach out to so many people. In the meantime, you’ll always find me reading books, writing inspiring content, and cooking delicious food. Connect with me on LinkedIn.