Superfood, evident from its name, is that special category of food items, which offers extraordinary health benefits to the human body. They are basically attributed as highly nutrient and low on calorie, which in a way makes them the optimum health boosters.
Experts believe that intake of such food items on a daily basis, not only covers the deficiency of necessary nutrients, but it also prevents certain life threatening medical conditions. Amidst the trend of gorging on junk food items, Super foods acts as a smart category. Listed below are some food items, which will surely force you to make some additions in your diet:
Contradicting the saying “If it tastes good, it sure is bad for health”, Greek Yogurt, is actually a creamy, liquid free product, that is known to offer enormous health benefits. One of it’s kind, this dairy product is protein rich, low in fat content and carbs. Besides, this particular type of yogurt is also less in sodium, the high content of which use to be the main supplement of hypertension and several heart diseases. It is due to the balance of these ingredients, the creamy Greek Yogurt has turned into a favorite breakfast food nowadays. One must not confuse it with the regular yogurt, the ounces of which contain less protein than the Greek’s. So, next time you sit for your breakfast, mix this super food with fruits, and feel energetic throughout the day.
The native fruit of North America, Blueberry, is a good source of Vitamin K, Vitamin C, fiber, managanese and various antioxidants. Mostly, blueberries are valued for their antioxidants, which are very much necessary for optimizing health. Researches have shown that this blue fruit can do wonders to protect against heart disease and can also improve memory. Some health experts that blueberries can also fight against cancer. Apart from the health benefits, blueberry also tastes sweet, which makes it one of the popular dessert ingredients as well. Filled with a great amount of antioxidants and a yummy taste, you surely cannot afford to miss this superfood.
Creamy or blended, Oatmeal is one of the perfect breakfasts since ages. The whole grain nature of the oatmeal makes it a savior from several diseases like high blood pressure and type2 diabetes. Besides, in some studies, it has been found that oatmeal is also good for heart. Having oatmeal in your breakfast everyday, will help you control your cholesterol intake. This indirectly helps in cutting down of body weight. In order to enjoy one of the healthiest of breakfasts, one must add fruit or nuts with oatmeal. This helps in adding more nutrients. You can even spice your oatmeal with cinnamon and nutmeg.
Serving the Chinese since ancient times, green tea today is a global natural remedy to overcome heart ailments. The reasons behind the global acceptance of this green liquid are many. And these reasons are the gifts of its antioxidants and nutrients. Studies have shown that having green tea daily can help improve the functioning of the brain, fat loss and lower the risk of cancer. Antioxidants like Flavanoids and Catechins reduce the formation of free radicals in the body. Besides, the abundance of Epigallocatechin (ECG), gives green tea such powerful medicinal properties.
Here is another reason to opt for seafood in your daily meal. Salmon, which is one of the main seafood items in Canada, is a storehouse of protein and omega-3 fatty acids. Being an excellent source of omega-3 fatty acids, the fish is known to be good for the heart. Major cardiovascular diseases like hypertension and atherosclerosis can be prevented by daily consumption of salmon. Besides, children who start early eating this heart healthy fish have shown improved brain activity. So, the next time you go out to buy some fish, do not forget to buy this one.
While talking about superfood, how can eggs be left behind? Relatively inexpensive, eggs are the natural source of protein, which comes loaded with nutrients as well. Just like salmon, eggs are also an effective source of omega-3 fatty acids, which is highly effective in maintaining a healthy heart. In terms of other nutrients, one single egg contains vitamins like Vitamin B12, Vitamin E, Vitamin A and Vitamin B2. Besides vitamins, eggs are also a rich source of zinc, iron and phosphorous. Having an egg daily in your breakfast, can also help reduce body weight. As eggs give a feeling of being full, one would not feel the need to munch on its midday snack. Thereby, preventing dietary cholesterol intake.
Recommended by grandmas, almonds are tasty as well as one of the most healthiest items for daily consumption. Like the elders use to say, almonds surely help in improving good brain function. These high fiber nuts are rich source of riboflavin and L-Carnitine nutrients, which boost up the cognitive skills of the brain. It is also reduces the risk of heart diseases, by cutting down lower LDL cholestrol. This inturn results in weight loss as it provides healthy fats also to the body. So grab a chunk of those water drenched almonds every morning before heading for work.
Commonly used as an aromatic ingredient in many of the Asian cuisines, Ginger is actually a root that has many uses. However, many of the people do not know that consuming ginger is also healthy for the human body. Since the ancient times, Garlic has been used to prevent cold and flu. Now you know the reason why your mother always focused on having a ginger tea when you used to catch cold. Besides, ginger is also very beneficial for stomach; it helps in combating discomfort and also prevents colon cancer. Other benefits of chewing this ingredient include normal blood circulation, improved nutrient absorption, and strengthened body immunity.
Often the part of holiday celebrations in the form of juice, Cranberrries are not just refreshing to taste, but are healthy for the human body as well. The red berries are known to be rich in nutrients and antioxidants. These nutrients help in preventing urinary tract infections and certain types of cancer. Doctors also believe having cranberries daily is good for the immunity system of the body and it decreases blood pressure as well. Therefore suiting perfectly in the list of Superfoods.
Personal favorite of cartoon character ‘Popeye’, Spinach is definitely high on nutrition. The green leafy vegetable is an excellent source of Vitamin K, vitamin A, folate, manganese, magnesium, iron, copper, calcium, potassium and the list goes on. Besides these nutrients, spinach contains alpha-lipolic acid, which is actually an antioxidant that is known to decrease glucose levels, therefore, spinach helps in diabetes management. Besides, medical experts have stated other health related benefits of spinach like prevention of asthma, improving bone health, lowering blood pressure and maintaining the water content of the body.
Beets are the source of minerals, vitamins and antioxidants; all of which helps cure diseases and make vital organs stronger. Some studies suggest that the purple color of beets, betalains, may play an important role in tackling life-threatening diseases such as colon and other type of cancer, heart diseases, and birth defects.
One of the most commonly used superfood is beans, which is rich in protein and lacks cholesterol. Beans can be eaten in different ways and in different dishes, even in brownies. Fiber, legume and folare are other goodness it is filled with. As per certain studies, legumes (beans) help decreasing the amount of cholesterol in body and can even reduce the risk of some types of cancer.
The powerhouse of nutrition, lentils are a good source of zinc, calcium, Vitamin K, potassium and niacin. Along with this, they are extremely rich in iron, dietary fiber, folate and lean protein. If reports are to be believed then if one consumes lentils, they can stay away from a number of serious problems. They are not only filled with nutrients but are quite cheap and very easy to prepare too. Lentils can help you in fighting anemia. In comparison to other starchy food items, they offer energy that lasts longer. Lentils are good for your heart and they also control blood sugar.
Leeks are to be warehouse of minerals, flavonoid anti-oxidants, and vitamins that have confirmed health benefits. They are also known for having anti-cancer superpowers because of consisting organosulphur compounds. It is believed that these compounds largely help in boosting immunity to fight cancerous cells. Another benefit is that they also take care of the digestive system, keeping them away from stomach and gastric cancer. Leeks offer cardiovascular support and are great for other health benefits too.
One of the healthiest foods, Broccoli is a green plant that belongs to cabbage family. Broccoli is a full of nutrients and is good for digestion, cardiovascular system and the immune system. The flowering head vegetable has properties to prevent cancer and constitutes of less fat.
It is high in fiber, Vitamin C, potassium, B6 and Vitamin A. In fact, Broccoli has a sufficient amount of protein too. Besides these, the green vegetable is also a good source of indole-3-carbinol, a chemical that energizes DNA repair in cells and prevents the growth of cancer cells.