10 super foods to boost your daily diet Leave a comment

With the excessive use of chemicals during the cultivation of plants and crops, fruits and vegetables, these days, contain fewer nutrients and more chemicals. People are shifting to organic and less processed food products to tap out the maximum benefits. In such a scenario, superfoods act like heroes, thus, enhancing their benefits. These foods act like storehouses for a variety of nutrients. But, what are superfoods and super food supplements? Are they beneficial for the body? If yes, how? How to identify superfoods?

If you have all these questions pondering your mind, we are here to help you out with the super food list of top 10 superfoods and super food supplements

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What Are Superfoods? 

Super foods refers to whole foods which are nutrient-dense and low in calories. Although most of these foods are plant-based, some are animal-based and dairy products. Super foods contain high amounts of rich compounds such as antioxidants, fatty acids, etc., and are extremely low in calories. Moreover, superfoods are rich in phytonutrients such as Vitamin A, beta carotene, etc. Superfoods are readily available and help elevate and reduce the chances of chronic diseases due to their nutritional richness.

The American Heart Association says no strict definition or standards to define superfoods. “Superfoods” refers to those food items which are less processed or unprocessed and act like nutritional powerhouses, thus ensuring rich nutritional benefits on consumption. Suppose they are incorporated well into a balanced diet. In that case, they can help maintain proper cardiac health and help in the weight loss journey. So, let’s glide through the top 10 most nutritious super foods.

10 SuperFoods Which Will Help You Boost Your Daily Diet 

All superfoods are loaded with healthy nutrients. However, some of them are exceptionally nutrient-dense, and you must include them in your healthy balanced diet. Let’s get started with the top 10 super foods and their benefits which must be present in your healthy balanced diet

Berries 

Berries, such as raspberries, blueberries, strawberries, cranberries, and blackberries, contain about 32% of the daily fiber requirements of women and 21% in the case of men. The top reasons why berries rank on the top of the super food list are:

  • Berries are a storehouse of antioxidants like resveratrol, anthocyanins, and ellagic acid, which help control free radicals present in the body, thus reducing oxidative stress. 
  • When consumed as smoothies, Berries help lower blood sugar and improve the body’s insulin response. 
  • They are loaded with high fiber content, especially soluble fiber, which keeps the stomach full, thus reducing hunger pangs and calorie intake. 
  • Berries contain anti-inflammatory properties, thus protecting the body during injuries and infections and helping in early recovery. 
  • Regular consumption of berries helps lower harmful cholesterol levels, thus preventing heart diseases. 
  • Being rich in antioxidants, berries help reduce aging symptoms such as wrinkles. 
  • Berries help in improving arterial functions and reducing the growth of tumors. 
  • Berries contain low calories and thus can be incorporated into all kinds of diets. 

Eggs 

A serving consisting of 2 eggs contains about 82% of daily Vitamin D requirements, 40% of daily selenium requirements, and 50% of daily folate requirements. Due to their nutritional benefit, Eggs are regarded as superfoods and also known as “nature’s multivitamin.” Although all eggs are nutritious, it’s advisable to go for pastured eggs or omega-3 enriched eggs as they are healthier. The top reasons why eggs are included as super foods are:

  • A single whole egg contains about 9% of Vitamin B12 RDA, 15% of Vitamin B2 RDA, 6% of Vitamin A RDA, 7% of Vitamin B5 RDA, and 22% of selenium RDA. Besides these, it also contains 5 grams of fats, 6 grams of healthy protein, 77 calories, and negligible amounts of carbohydrates. All these nutrients are beneficial for boosting metabolism and help in keeping the nervous system healthy. 
  • Eggs are rich in nine essential amino acids in the perfect proportion, which assist the body in building proteins. 
  • Eggs are rich in antioxidants mainly, zeaxanthin and lutein, which guard against eye diseases such as cataracts and macular degeneration. 
  • Eggs contain 113 milligrams of choline which is essential for the proper functioning of the nervous system. Thus, they help reduce diseases related to the liver, heart and neurons, and nervous system. 
  • Eggs help boost HDL levels, reduce bad cholesterol, and keep the heart healthy. 
  • Eggs are low in calories and contain leptin, which makes you feel full and satisfied for long hours, thus helping weight management. 
  • Eggs act as a super food for hair. They are loaded with proteins and biotins, which nourish and condition the hair, thus preventing hair breakage issues.  

Green Tea 

Green tea, being a superfood, is home to 450 organic substances owing to which it has been an integral part of Chinese medicine for ages. It’s claimed that it can effectively treat various diseases such as depression, dementia, arthritis, etc. It’s also regarded as the healthiest among all beverages. The top reasons why green tea is included as super foods are:

  • Green tea is rich in bioactive compounds and polyphenols, which are known to reduce inflammation, thus helping to fight cancer. 
  • Green tea contains epigallocatechin-3-gallate (EGCG) catechin, which helps prevent cell damage. It’s the healthiest and most potent compound which gives green tea its medicinal properties.
  • Green tea contains caffeine and amino acid L-theanine, which improve the brain’s functioning.
  • Green tea enhances the body’s metabolic rate, thus speeding up the body’s fat-burning process. 
  • Being rich in antioxidants reduces the risks of breast cancer, prostate cancer, and colorectal cancer.
  • It also helps lower blood sugar levels to some extent, thus preventing Diabetes type 2. 
  • Green tea is anti-inflammatory and immuno-modulating, effective against diseases such as dementia, Alzheimer’s, etc.
  • Being rich in polyphenols, green tea enhances bone quality and strength. 

Legumes 

Legumes, or pulses, are the staple superfood in vegetarian diets. Some of the healthiest legumes are chickpeas, peanuts, black beans, green peas, lime beans, kidney beans, black-eyed peas, navy beans, soybeans, lentils, pinto beans, and Great Northern beans. The top reasons why legumes are included as super foods are:

  • Legumes are rich in fiber, iron, Vitamin B, folate, protein, potassium, calcium, zinc, and phosphorus. A half-cup serving of legumes has 1grams of fat, 8 grams of protein, 20 grams of carbohydrates, 7-9 grams of fiber, and 115 calories. 
  • Legumes have a low glycemic index as the highest-fiber source among all carbohydrates. They help in controlling blood sugar levels. 
  • Being rich in antioxidants, legumes reduce premature cell damage, heart strokes, cancer, etc.
  • Legumes are excellent sources of plant proteins, thus helping in reducing and preventing diabetes, heart disease, obesity, cholesterol, etc. 
  • Legumes are rich in folate, thus promoting the development of RBCs and helping in pregnancy.
  • Besides these, legumes are good for heart health, help in boosting immunity, lower risks of diabetes and have other health benefits. 

Garlic 

As an essential ingredient in Asian and Mediterranean cooking, Garlic has been known for its medicinal properties since ancient times. Garlic has been recorded in various civilizations such as Greeks, Egyptians, Babylonians, Chinese, and Romans. The top reasons why Garlic is included as a super food are:

  • Garlic is home to 200 bioactive molecules, particularly allicin, contributing to its unique medicinal properties. 
  • A clove (weighing 3 grams) of Garlic contains about 2% of DV of Manganese, 2% of DV of Vitamin B6, 1% of DV of Vitamin C, 1% of DV of selenium, and 0.06 grams of fiber. Besides, it also contains Vitamin B1, calcium, potassium, iron, copper, phosphorus, etc., in trace amounts. 
  • Intake of Garlic during cold helps reduce a cold by 70% in about 1.5 days. Thus, Garlic helps reduce common illnesses such as common cold, flu, etc.
  • Garlic contains active components which help in lowering hypertension and high blood pressure.
  • It helps reduce LDL and bad cholesterol by 10–15%, further reducing cardiovascular diseases risks.
  • Since ancient civilizations, Garlic has been known to reduce fatigue and panic rate. It’s among the earliest substances known for performance enhancement.
  • Garlic helps in curing yeast infection, lowering cholesterol levels & blood sugar. 

Ginger 

Ginger has been consumed as a medicine and superfood in Arabic and Asian countries for thousands of years. The top reasons why ginger is included as a super food are:

  • Ginger is rich in natural oils such as gingerol, known for its antioxidant and anti-inflammatory properties.
  • Ginger helps in reducing chemotherapy-related nausea, morning sickness, and nausea post-surgery. 
  • Ginger supplementation helps reduce body weight ratio, improving BMI and body hip ratio. 
  • Ginger helps relieve symptoms of osteoarthritis and stiffness in joints, especially around the knee area. 
  • Ginger is famous for its anti-diabetic properties, which improve metabolism, thus preventing diabetes.
  • Ginger contains antioxidant compounds like phytonutrients that help reduce and reverse cell damage. 
  • Ginger has anti-inflammatory properties which reduce chances of chronic diseases and improve positive cellular activity, thus preventing cancer. 
  • Ginger helps treat arthritis, menstrual cramps, stomach ulcers, headaches, etc. It also helps in preventing diseases caused due to Salmonella, Trichomonas, etc. 
  • Ginger also helps in relieving muscle pain and soothes sore muscles.
  • Ginger also helps in relieving symptoms of chronic dyspepsia indigestion. 
  • Ginger has bioactive compounds and antioxidants, which reduce symptoms of Alzheimer’s. 
  • Ginger is rich in about 400 natural compounds which have anti-inflammatory effects and reduce respiratory inflammation and rheumatoid arthritis.

Olive Oil 

Olive oil, one of the significant components of the Mediterranean diet, is used in cooking and medicines, cosmetics, and lighting lamps. The top reasons why ginger is included as a super food are:

  • Olive oil contains polyphenols, antioxidants, and Vitamin E, preventing free radical damage, cancer, etc.
  • Regular consumption of olive oil reduces LDL levels, thus preventing cardiac disorders. 
  • Olive oil has tocopherol and hydroxytyrosol, which are known for anti-cancer properties. Therefore, it helps reduce cancers related to the prostate, bowel, colon, breast, and endometrium.
  • It is rich in oleuropein, which is antifungal, antibacterial, and antiviral, thus reducing infections. 
  • Olive oil contains Oleocanthal which helps in reducing symptoms of Alzheimer’s and plaques. It’s also known to reverse signs of memory deficit. 
  • Olive oil is the storehouse of monounsaturated fatty acids, which help in weight loss, thus keeping the heart healthy and maintaining sugar levels in the blood. 
  • It also has neuroprotective effects, which help fight against depression, nervousness, and anxiety.
  • It inhibits the process of bone resorption, thus regulating bone mineral density. 
  • Olive oil is also beneficial for the skin. It’s an excellent exfoliator that removes makeup gently, thus lightening stretch marks and scars. Besides exfoliating, olive oil also had excellent moisturizing and hydrating properties. 
  • Usage of olive oil helps in the hydration of the scalp, thus reducing dandruff itchiness and hair fall. Besides this, it also promotes active hair growth, consequently acting like a super food for hair.

Avocado 

Avocado is a nutty and buttery taste fruit, which can be consumed raw or cooked. Mainly it is considered for salads and sandwiches. Apart from the taste and recipes factors, avocado is suggested by health experts for the health benefits they provide.

Avocado is a complete pack of multi-nutrients like vitamins, antioxidants, potassium, Omega 3, etc. Although many varieties of avocado are available, the nutritional values offered are similar. The top reasons why salmon are included as super foods are:

  • Avocado will make you feel energetic as it has many healthy fats. It positively influences the nutrients absorbing ability of the body, which can be stored as energy sources. 
  • Avocado helps in regulating healthy bowel movements. It contains both insoluble and soluble fibers that support bowel regularity, toxin expulsion and help relieve constipation problems.
  • Teeth love avocados, as avocado’s potassium content helps fight against tooth decay. The presence of vitamin D and folic make it more effective towards bones, gum, and teeth.
  • Folate and potassium contents of avocados make doctors advise pregnant women to consume them regularly in the diet. 
  • Avocados also have a positive effect on brain functionalities. It helps to increase the memory and concentration of the individual. Apart from that, avocados assist in preventing blood clots in the brain and thus safeguard you from a stroke.

Sweet Potato 

Patients with high blood pressure are suggested to eat sweet potatoes in their diet. The reason is the high potassium content of sweet potatoes, which lowers the amount of sodium in BP patients. The top reasons why sweet potatoes are included as super foods are:

  • A good amount of healthy fibers is present in these tuberous roots, which improves the health of your guts. It promotes a smooth fecal discharge and keeps the intestines proactive.
  • The risks of cancers in the colon, breast, bladder, and stomach are reduced. Sweet potatoes are potent enough to fight all these types of cancers. 
  • Sweet potatoes are stuffed with antioxidants, which keep the body free from unstable molecules. As a result, sweet potatoes fight against aging, cancer, and heart diseases. 
  • Sweet potatoes act as feel-good pills for you. The rich natural source of magnesium in sweet potatoes keeps good mental health. It is efficient enough to reduce anxiety, stress, and overcome depression.
  • Unlike regular potatoes, sweet potatoes can be added to the diet of a diabetic patient. It has less impact on blood sugar due to the low glycemic index in these vegetables. 
  • Vitamin A, Vitamin C, Vitamin E are counted among the crucial components for skin health and hair care. Sweet potatoes are blessed with all these vitamins.

Salmon 

Salmon is mainly consumed for the taste and flavor it delivers. Still, very few people know about the tons of beneficial factors. Nutritionists suggest adults have seafood like salmon at least once every week to lower the risks of multiple diseases. The top reasons why salmons are included as superfoods are:

  • Salmon can promote weight loss. It is a good choice for people who want to lose weight and search for good red meat for this purpose. 
  • Salmon is a storehouse of multiple essential vitamins, including A, E, K, and D. These vitamins are responsible for keeping eyes and brains healthy and improving metabolism. It repairs the body muscles and promotes strength to the bone joints.
  • One of the best salmon dishes is that these are less saturated fats but deliver adequate protein.
  • These superfoods are like a nutrition powerhouse for the skin. It helps the skin to hold water and provides smoothness. It has anti-aging factors and gives radiant skin.  
  • Salmon has nutritional factors in fighting against type-2 diabetes, heart disease, etc.
  • Salmon fish may top the list of superfoods due to omega-3 fatty acids. This fatty acid is responsible for providing a wide range of health benefits.

Conclusion 

Superfoods are undoubtedly the most nutritious ones compared to other foods and veggies. The talk of super foods and their benefits would go endless. However, one must remember that superfoods aren’t the only thing. All the essential vegetables  and fruits should be included in variety in a healthy diet. However, some particular emphasis should be laid on the inclusion of superfoods.

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