Diet | Healthy Living | Know What You Eat | Lifestyle | Nutrition

You Need to Add These Superfoods in Your Daily Diet

Healthy PinchAugust 2, 2020

Superfoods are basically foods that are very rich in nutrients and very beneficial for a person’s health. 

They have so much to give you in a small portion only, with which you can always stay healthy and be away from diseases. Almost all of the superfoods have Antioxidants in them. They also have anti-inflammatory properties.

Superfoods One Should Consume to Stay Fit and Healthy

Fruits

Blueberries

Blueberries are the topmost in the list of superfoods. Also known as the King of Antioxidants!

It is a great fruit when it comes to controlling blood sugar levels in the body, also keeps diabetes away.

Consuming the powder of Blueberries seeds helps to increase Vitamin B12 levels in the body.

It has very less calories in it. A perfect and a very healthy snacking option.

Apples

Apples are like friends of yours.

An apple a day keeps a doctor away!

So, an apple must be consumed daily as it keeps you away from diseases, it cares for your body and saves you from the hefty medical charges.

Flavonoids present in it helps to reduce the bad cholesterol from your body.

Pomegranates

Pomegranates are love because they come under the healthiest list of fruits. 

It helps to keep your digestive system healthy. You won’t have any bloating issues, or gastrointestinal problems if you consume pomegranates daily in the morning.

Pomegranates are also anti-inflammatory which means if you eat this, you are safe from some deadly diseases such as Cancer and Diabetes.

Papayas

Papayas are very rich in antioxidants and keep your skin very healthy and young.

They are very good, especially for woman’s health.

Lycopene present in it helps prevents cancer and is also very good for heart health.

Drinking juice of papaya leaves can increase your platelet count very fast. It is always used for patients suffering from Dengue.

The seeds and roots of papaya are also helpful in treating ulcers.

Veggies

The best vegetable one should definitely have is Beetroot.

The natural red color of beetroot increases your hemoglobin levels instantly. It gives a boost to your RBCs and keeps your cells healthy.

Be it in soups, salads or desserts (such as Beetroot Halwa), you can consume it in any way you like.

It also helps to reduce the blood pressure.

The beet tops which come under green leafy vegetables are very rich in certain minerals and vitamins especially Vitamin A & C, magnesium, and folate.

Greens

Greens are very important for your body. It contains lots of fiber content in it.

Greens like Spinach, Broccoli are the best to have in your daily diet. As they promote gut health.

Broccoli is another superfood, known for Cancer prevention while spinach has too much iron content in it.

Broccoli has the most protein that any vegetable can have.

But thyroid patients and patients who are taking blood thinners should not consume Broccoli.

Rich in Vitamin A, Spinach is found to be very good for your eye health. It is even rich in Vitamin K, folic acid, and calcium.

Beans & Legumes

Chickpeas, Rajma (Kidney Beans), Soybeans, and lentils all are very good for your health as it gives you protein.

Chickpeas help in improving bowel movements. Whereas peas and kidney beans reduce blood sugar levels.

The best vegetable protein source is found in lentils. One should consume a bowl of dal (lentils) daily.

Even soybeans are very rich in protein. Very good for female health as it increases and regulates estrogen levels. Men should not consume soybeans in a larger quantity.

Dry Fruits

Almonds and Walnuts are the best dry fruits.

Where Almonds are good for your eyes, walnuts are good for your brain. They improve your cognitive thinking power and memory.

Almonds are very high in monounsaturated fats which are considered to be healthy. They also help in reducing the bad cholesterol from your body.

They are even rich in Vitamin E which makes your hair and skin very healthy.

Snacking almonds is a very good option as it makes you feel full and as such you don’t jump on eating junk.

Walnuts are rich in Omega-3. They also slow down the progression of Alzheimer’s disease.

Seeds

Flax seeds are the best superfoods as it reduces inflammation and as such, it stops the formation of free radicals in the body. Therefore, you can prevent cancer by eating a few flax seeds daily.

One should not consume more than the recommended quantity as it can be harmful to your body.

Flax seeds are rich in Omega-3 fatty acids, lignans, and fiber content. They are a very good source for reducing cholesterol levels in the body.

Spices

Turmeric

Turmeric is known as King of Spices. It is a very powerful antioxidant, also has medicinal properties.

Turmeric has many benefits. One should consume turmeric milk at night daily and should use it while cooking your veggies.

It also has healing properties in it and helps in blood clotting.

Very good for arthritis patients and chronic diseases.

Cinnamon

Cinnamon is a very good condiment which should be used in cooking daily.

One can also drink cinnamon water, or add cinnamon in your black coffee which will help you to cut-down/melt your fats.

Cinnamon helps to maintain blood sugar levels in your body.

Grains

Wheat and rice are very popular in this category but the best grains to have are oats and quinoa. 

Rich in fiber-content, they help to keep you away from constipation.

Oats promote weight loss as they are low in calories and gives a sense of fullness.

Also good for skin conditions like eczema.

If consumed from childhood, it reduces the chance of getting attacked by Asthma.

Quinoa is an excellent protein source. It improves metabolic health. Sprouting quinoa helps to increase its antioxidant power.

Drinks

Green Tea is the best, it increases your immunity and controls your blood sugar level.

It is an antioxidant and also anti-inflammatory. One should start his or her day with a cup of green tea which will help to boost metabolism.

It stops the growth of bacterias in the mouth, reduces bad breath too! Also, reduces the risk of Type II Diabetes.

Probiotics

Curd is definitely the best probiotics you can ever have. One should definitely consume curd daily as it improves your gut bacteria health. It also improves your digestion.

You can simply take one bowl of the cup while having lunch or you can consume a glass of buttermilk or Lassi after your lunch.

Oils

Olive oil is the best. It keeps your heart healthy as it has high amounts of monounsaturated fats. It also contains antioxidants and anti-inflammatory properties.

Not only Olive Oil, even Mustard Oil, Sesame Oil, Coconut Oil, and Groundnut oil are also good. These oils have a high smoke point.

Conclusion

One should definitely consume all these superfoods in their daily diet. Try and plan your diet one day before, with which you won’t eat crap. It will rather help you to always keep healthy options ready for yourself.

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