Nowadays, we all are living a hectic life. Due to this, we often ignore paying attention to our food intake that is the primary source to live a healthy life. Most of the time we don’t know what we are consuming in our day-to-day life. We take any food that is available to us and the food that quests our taste without knowing the nutrition facts.
It is simple to understand that eating a variety of nutrient-rich healthy food regularly, engaging in some physical activities like exercise, running, swimming, outdoor games, and yoga are some of the best things to live a healthy and stress-free life.
Nutrient-rich diet plays the primary role to maintain the good physic, sharp mind and overall great health. In this article, we are including some amazing superfoods those are loaded with lots of nutrients.
“Superfoods have extra-large doses of vitamins and minerals that prevent us from diseases to live a longer, healthier life.” said by Despina Hyde, a registered dietitian with the weight management program at New York University
These so-called Superfoods have a good composition of vitamins and minerals that prevent us from various types of diseases and facilitates us to live a healthy and fruitful life. It contains nutrients that are rich in antioxidants, which helps our body fight cancer, diabetes, heart disease and many other health-related conditions.
Here is a list of various Superfoods that you must include in your diet to live an energetic and healthier lifestyle.
All berries are rich in antioxidants, vitamins, fiber, minerals and loaded with cancer-fighting compounds. Due to super-rich nutrients, these are helpful to protect against heart disease, diabetes, cancer, and many other chronic diseases.
According to Mayo Clinic, blueberries are rich in nutrients that help to fight chronic diseases like cardiovascular disease, diabetes, and cancers. Strawberries are enriched with Vitamin C and the available antioxidants help to repair the body’s damaged tissues and promote healthy eye function.
Berries are a low-calorie superfood that can also help to boost bone strength, skin health, mental health, blood pressure, healthy digestion, weight management and diabetes prevention. You can include many types of berries like raspberries, blackberries, strawberries, goji berries and blueberries into your daily diet.
2. Kiwifruit (Kiwi):
It is a good composition of vitamin C and is rich in antioxidants. A study published in 2011 in the Asia Pacific Journal of Clinical Nutrition suggested that consumption of kiwifruit, promote a better night’s rest in people with sleep disorders.
It also helps to maintain healthy and youthful skin and prevent the skin damage caused by the ultraviolet radiation, pollution, and smoke, smoothes wrinkles, and keep it rejuvenated. The presence of antioxidants wards of cancer, heart diseases, diabetes, constipation, kidney stones, asthma-related wheezing and many other health conditions.
Broccoli is extremely rich in vitamin A, C, K, fiber, calcium, selenium and other minerals. The antioxidants in broccoli helps in preventing inflammatory diseases like cancer and diabetes. Broccoli also promotes healthy liver, healthy heart and improve digestive system.
It also helpful in cure allergic disease, promote weight loss, improves vision and brain health, improves metabolism, promotes skin health and aids body detoxification. It improves bone due to the presence of essential bone-building nutrients.
Apples are one of the most popular fruit all around the world and there is a saying for its popularity that “An apple a day keeps the doctor away.” Apple is a rich source of fiber and immune-boosting vitamin C that may aid weight loss, digestion, skin care, dental care, vision improvement. The apple intake also helps in reducing the risk of many heart disease, cancers, diabetes, obesity, and asthma. It is filled with many nutritional benefits like antioxidant and anti-inflammatory compounds that are good for skin, gums, brain and bone health.
Eggs are loaded almost all the nutrients which are essential for normal body function. Whole eggs are among the most nutritious foods on the planet that’s why we considered it into superfood categories. These are the high source of quality protein, with all the essential amino acids. For muscles building egg’s white is the great source of lean protein.
Eggs are also a good source of Vitamin D which helps to boost bones health. Some antioxidants in the eggs like Lutein and Zeaxanthin also improve eye health.
Bananas are among the most popular and easily available fruits. It is loaded with good amount of fiber, resistant starch, antioxidants and several other essential nutrients which helps to digestion and weight loss. Bananas are a good source of potassium and magnesium that is beneficial for heart health. It is the most important food for people who do physical exercise. It is the excellent food for people who engage in endurance exercise.
7. Brown Rice:
There are different types of rice available but brown rice is one of the healthiest and highly nutritious grain. Brown rice is a good source of protein, carbohydrates, fiber, magnesium, phosphorus, selenium, thiamin, niacin, zinc, manganese and vitamin B6.
Brown rice is good for the heart, improve digestion, lower the risk of cancer, Type 2 diabetes, and high cholesterol. It is low in calories, high in fiber, gluten-free that may also aid in lowering cholesterol levels.
8. Dark Chocolate:
Dark chocolate is full of nutrients like iron, magnesium, copper, manganese, potassium, phosphorus, zinc, selenium and a few other minerals. It is an antioxidant-rich superfood that may improve blood flow to the heart as well as the brain, lower blood pressure, reduce “bad” LDL cholesterol and increase “good” HDL. Dark Chocolate can lower the risk of heart disease, improve brain function may also help you ward off cancer.
Lemons are low in calories but contain a good amount of fiber, vitamin C, and few other micronutrients. Lemons have many benefits like it enhances immunity, detoxify your body, promotes heart health by increase “good” HDL cholesterol levels, reduce cancer risk, prevents kidney stones, increases iron absorption, improves skin health, helps control weight, protect against anemia and improve digestive health.
10. Sweet Potatoes:
Sweet potato is high in antioxidants and the excellent source of fiber, vitamin A, B6, C, D, iron, magnesium, potassium and much more. Sweet potatoes have natural sugar that reduce and regulate blood sugar levels in the blood. The high fiber content of sweet potatoes helps prevent constipation and promote healthy digestive system.
It also helps to maintain a healthy blood pressure, hair & skin health, improve immunity, vision, cure inflammation, helps in weight loss, and protect against cancer.
Salmon is a great source of omega-3 fatty acids that help into recovery from depression, cardiovascular disease, and cancer. It contains high-quality protein including large amounts of magnesium, potassium, selenium, and vitamins. Salmon fish also protect skin from the harmful effects of UV rays.
Avocados are loaded with the healthy fats, fiber, vitamins, minerals and various important nutrients those are essential for life. It is a great source of potassium which supports healthy blood pressure in your body. It also helps in lowering cholesterol and blood triglyceride levels.
The fiber in avocados helpful in weight loss, boost metabolic health and healthy digestion. Avocados are high in antioxidants those are important for eye health and lower the risk of cataracts.
Spinach is a powerful nutrient-rich leafy-green vegetable. It contains high amounts of nutrients, antioxidants, fiber, carotenoids, vitamin A, C, K, folic acid, iron, and calcium. Spinach contains two immune-boosting antioxidants – lutein and zeaxanthin, those are important for eye health. It helps in cancer prevention and regulates blood pressure levels. Spinach also promotes strong bones, sharp vision and, healthy digestion system.
14. Flax Seeds:
Flaxseeds are a rich source of plant-based Omega-3s polyunsaturated fatty acids, soluble and insoluble fiber and powerful antioxidant lignans. Omega-3 fatty acids have many health benefits. It helps to manage diabetes, cancer, digestive health, mental health, heart disease and inflammation. The high fiber content of ground flaxseeds can help lower unhealthy cholesterol (LDL), balance blood sugar levels and boost heart health.
It is also a good protein source for vegetarian people. If women consume flaxseeds regularly, it may also help in tackling irregular periods and menstruation-related discomfort. 1 to 2 tablespoons of ground flaxseed a day is currently the suggested dose of daily intake.
15. Greek Yogurt:
Nonfat Greek Yogurt is nutrient-packed food that has many health benefits. It is an excellent source of protein, calcium, potassium, zinc, probiotics, vitamins and live microorganisms. It also helps in managing correct blood pressure, body weight and promotes bone health. Probiotics are healthy bacteria that can improve digestive function, and boost the immune system.