Hello everyone. You might be wondering why I chose this topic for my blog post. As we all know that “Health is Wealth”, and being healthy is the key to have a balance between mind, body & soul, I thought it would be best to start from the base first. Eating well & exercising regularly are required for being healthy. Since eating well is an important part to stay healthy, we should keep an eye on the nutrition we are taking daily.
We have some daily value requirements (DV%) of nutrients that we are required to intake to be healthy. In present busy hectic life and the lifestyle that we lead, we often eat processed and junk food which fuels weight gain and even skip meals which thoroughly affects our nutrition intake and ultimately our health. Here, comes the Superfoods. Superfoods don’t have a specific definition but these foods are rich in compounds (such as antioxidants, fatty acids, vitamins & minerals) which gives you the nutrition enough or more than your DV% in small servings. Superfoods are nutrient powerhouses that pack large amounts of essential vitamins, minerals, antioxidants etc especially beneficial for health & well being.
Want glowing skin? Want to feel more energetic? Want to have a fitter body? Want to achieve overall good health? So, these are the Superfoods you should fill up on as they can help you fight disease, keep you energetic, provide much-needed vitamins and minerals & even help you lose weight. Here is a list of 11 superfoods that you should include in your diet.
A relatively inexpensive source of high-quality protein loaded with 13 essential vitamins and minerals all within 70-80 calories per egg makes it a superfood. It provides 6g of protein per egg along with all nine amino acids, Vitamin D, Vitamin B2, Vitamin B12, Selenium, Omega-3 fatty acids and choline (an essential nutrient necessary for a wide range of functions from cellular maintenance to creating neurotransmitters). Eggs can help you lose weight, have better eyesight, keep your heart healthy, improves your cholesterol profile(they raise good cholesterol).
2. Chia Seeds
The tiny black seeds native to central and southern Mexico and Guatemala are one of the most powerful and healthy superfoods in the world. Packed with 10g of fibre and nearly 5g of protein per 30g, they are also loaded with high amounts of omega-3 fatty acids, omega-6 fatty acids, calcium, phosphorus & vitamins at an unbelievably low-calorie count of 140-150 calories per 30g. Taking chia seeds helps in improving digestive health, delaying skin ageing, keeping the heart healthy, losing weight, keeping bones healthy.
Green tea and matcha differ slightly because the leaves for matcha powder are never heated and kept under shade to preserve the natural nutrients found in the leaves. 1 serving of matcha = 10 servings of green tea. It is a powerhouse of powerful antioxidants which helps in preventing cancer, protecting against damage to DNA, protecting against diseases such as Parkinson’s and rheumatoid arthritis. Matcha helps you to lose weight, improve your concentration, boot your immunity, improve energy levels, improve your skin as it is loaded with antioxidants.
Yoghurt or Curd is a fermented dairy product eaten by humans throughout history. It contains a high amount of Protein, Vitamin B2, Vitamin B12, Calcium, Phosphorous & Selenium. Full -fat yoghurt contains almost every single nutrient needed by humans. It helps in the improvement of bone health, help in keeping good gut health, may lower blood pressure and probiotics found in curd/ yoghurt helps in good digestion, enhanced immune system make metabolism become faster thus also helping in losing weight. Clocking at 56 calories per 100g, it is a good alternative source of animal protein in fewer calories.
Fish is the world’s best source of omega-3 fatty acids, Vitamin D & contains high amounts of many nutrients that most people aren’t getting enough of which are incredibly important for our body and brain functions.Omega-3 fatty acid is a nutrient which can be taken in the form of fish oil supplement as well. Fatty types of fishes are considered the best. Adding a dose of fish can improve your health in many ways. It can help prevent heart disease, improve your skin & hair, reduce Alzheimer’s risk, boost brain development, may reduce tissue inflammation & arthritis.
Fruits are natural sources of many essential vitamins & minerals that are under consumed, including fibre, vitamin C, potassium and folate. Fruits are low in fats and packed with nutrition thus making it a perfect food for those who want to lose weight and they are fibre rich, helping it to improve the functioning of the digestive tract. Fruits and berries like strawberry, blueberry, kiwi, guava, orange are a great source of Vitamin C which is important for growth and repair of all body tissues & also helps in prevention of cancer and keep your heart protected. Having 1-2 servings of fruits daily helps in overall improvement of health and helps in delaying ageing as well.
Vegetables are important sources of many vitamins and minerals that help our body to be healthy and shields our body from various diseases and infections. They are low in calories and fat and impressively high in nutrients such as potassium, calcium, magnesium, dietary fiber, folate, vitamin A, vitamin E, and vitamin C. Dark green leafy vegetables such as Spinach, Kale contains a good amount of vitamins C and K and iron, calcium and also act as antioxidants in the body. Colourful vegetables such as Carrot, Tomato, Red Cabbage, Beets contains a high amount of antioxidants and beta-carotene. They help us in achieving healthy glowing skin, weight management, improved energy, reduced risk of heart disease, cancer. Having 2.5 to 5 cups of vegetables daily will surely improve your health.
Nuts are bite-size nutritional powerhouses packed with healthy fat, proteins, vitamins, antioxidants, and fibre. Though most nuts contain a high amount of fat, they contain a good amount of protein too. They are rich in omega-3 essential fatty acids with anti-inflammatory properties. They also contain the vital B-complex group of Vitamins which are essential for optimum health and well-being. Walnuts are great for your heart, peanuts for the brain, almonds for disease prevention, pistachios are especially rich in Vitamin B6 etc. Ideal nut serving per day is 28 grams to 30 grams if you are having any unsalted specific nut and a handful if you are having mixed nuts.
Legumes are a very healthy food because it is low in fat, high in protein & fibre. After meat, fish and poultry, legumes provide more protein per serving than other types of food. Beans, peas and lentils have about 15-20 grams of protein in a 1-cup serving. They are low calorie yet the rich fibre makes us feel fuller longer, thus curbing those hunger pangs. A cup of boiled soybeans has approx 28 grams of protein, a cup of lentils has approx 17 grams, a cup of kidney beans contain approx 15 grams of protein. They provide high amounts of iron and folate as well. Legumes help in reducing cholesterol levels in the blood, regulation of blood sugar level, promote weight loss. For vegetarians, legumes are the best forms of protein.
10. Herbs & Spices
Herbs and spices are categories of powerful anti-inflammatory superfoods because they are rich in phytochemicals. Phytochemicals are known to prevent inflammation and allergy. Some herbs and spices contain more potent antioxidants than any other food. The most potent herbs and spices superfoods are Ginger, Garlic, Pepper, Cinnamon, Cloves, Cumin, Turmeric, Basil, Oregano, Parsley, Rosemary. Spices like Ginger contains potent anti-cancer chemicals, Garlic is an antifungal & antimicrobial, Pepper raises your metabolism and is rich with antioxidants, Cinnamon has one of the highest antioxidant levels of any spice, Cloves are great for reducing yeast infection and inflammations, Cumin aids digestion, Turmeric is anti-inflammatory, improves cognitive function & protects against cancer. Herbs like Basil is an effective anti-inflammatory herb with extraordinary healing benefits, Oregano has potent antibacterial and antifungal agent, Parsley helps in preventing tumour formation, Rosemary protects us from cancer. So, from today, spice and herb up your dishes for an extra boost of flavour along with health benefits.
Good news for chocolate lovers, isn’t it? But, first of all, chocolate here means Dark Chocolate. Dark chocolate is loaded with nutrients that can positively affect your health as it contains a decent amount of soluble fibre and is loaded with minerals. They are rich in antioxidants, contains a high amount of iron, manganese, magnesium & copper. Choose chocolate that has at least 70 per cent cocoa to optimize the antioxidant power and health benefits. If you keep a portion check, then consumption of dark chocolate every day can reduce the risk of blood clots, lower blood pressure, improve skin quality, and even sharpen problem-solving skills.
Now you must be tempted to eat all these super foods loaded with nutrition in your diet always, but a balanced diet including all types of food is a healthy diet. How many of these superfoods do you eat every day? What is your favourite superfood?