The term ‘superfood’ has turned out to be extremely popular in the recent years. All those foods that are extraordinarily rich in nutrients are generally termed as superfoods. Certainly, all foods that come from the earth provide various nutrients and vitamins that are essential for our body, but in order to get all of the required nutrition from the diet, one must include superfoods in his or her dietary routine. There are number of super foods that provides a lot of valuable nutrients which are absent in other normal foods. Moreover, including variety of superfoods every day can actually help your body prevent illness and ward off dangerous viruses & bacteria including cancer. So, if you really want to stay healthy and energetic throughout your life, then make sure to eat at least one superfood on every single day. Some of the most nutritious and easy-to-find superfoods are given below. Take a look here.
BERRIES
Yummy, juicy berries are an all-time favorite snack for many people. There are lots of different kinds of berries including strawberries, blueberries, raspberries, and cranberries. No matter what kind of berries you choose, you will get a number of health benefits by having them. Berries contain number of vital minerals and vitamins that your body needs to function normally. In addition to being rich source of antioxidants, berries are an excellent source of several phytochemicals too. These phytochemicals can prevent the growth of cancer cells, improve your immunity, block carcinogens, even help your body in clearing out toxins or other damaging substances. Hence, a cup of berries each day can really help you to reduce the risk of many types of cancer. Above all, all berries are rich in fiber and low in calories, making them a great choice for those people trying to lose weight.
LOW-FAT YOGURT
Low-fat yogurt is another superfood that is fully-packed with essential nutrients. Yogurt contains special bacteria called probiotics, which can encourage weight loss & maintenance, enhance your immunity, promote your digestive health, even help in reducing bad breath too. It is really surprising to know that yogurt contains more calcium and protein than milk. Normally, one cup of yogurt contains 450 milligrams of calcium, whereas one cup of milk has just 300 milligrams of calcium. Besides calcium and protein, low-fat yogurt is also a great package of several other essential nutrients, including potassium, riboflavin, and vitamin B12. Moreover, the high calcium content of yogurt would aid in building healthy bones and teeth. Including this low-fat yogurt in your diet can greatly reduce the problems related to inflammatory digestive tract disorder and bowel syndrome. However, to get full benefits from this superfood, you need to consume them every day.
OATMEAL
Oatmeal is a great superfood that is high in fiber & protein and low in calories. Research suggests that even one bowl of oatmeal on a daily basis can reduce the cholesterol level by up to 23%. This oatmeal is also considered as a great food for people suffering from diabetes as oats have less impact on blood sugar levels when compared to other grains. Oats provide both soluble as well as insoluble fiber. The soluble fiber helps in controlling the glucose level in the blood, which in turn reduces the risk of developing Type II diabetes. On the other hand, insoluble fiber would help your stomach to absorb more water and slow down your digestive track. This extra water retention would make you feel fuller for longer period thus help in weight loss and maintenance. Plus, these fibers can even ward off cancer by attacking bile acids. You can enjoy oatmeal in different ways, for example by making oatmeal cookies, muffins, breads, or cakes.
NUTS
Nuts are one of the tastiest superfoods. Nuts, especially walnuts, pecans, and hazlenuts, are super-rich in antioxidants which help to protect the body cells from free radical damage, prevent inflammation & blood clotting, and reduce the risk of clogged arteries. Plus, nutrients found in nuts help in reducing the “bad” LDL cholesterol levels whilst maintaining the healthy levels of “good” HDL cholesterol. In addition to high amount of protein, nuts also offer loads of fiber and heart-healthy unsaturated fat, making them one of the perfect foods for your body. Furthermore, nuts contain vitamin E (an important antioxidant vitamin), and several powerful antioxidant minerals like copper, magnesium, manganese, zinc, and selenium. However, see to it that you consume these yummy nuts in just moderate amount. They are rich in natural oils also high in calories, because of which its excessive consumption could lead to weight gain.
BROCCOLI
Broccoli, a member of cabbage family, is one of the most nourishing vegetables. This tasty vegetable contains a substance called Sulforaphane which is found to be very helpful in reducing the size and the reproduction of malignant tumors and thus Broccoli can really prevent both occurrence as well as re-occurrence of cancer and malignant tumors. Health benefits of broccoli are not limited to just Cancer, it can also lower the high cholesterol levels and increase the volume of blood in the body. It is an excellent source of vital vitamins like Vitamin A, C, and K, and has loads of fiber to help control your weight. To get maximum benefits from broccoli, make sure to include it in your daily diet. You can take broccoli in various forms such as Boiled Broccoli, Roasted Broccoli, Broccoli soup, Garlic Broccoli, Steamed Broccoli, Cream Broccoli soup, etc. However, don’t keep broccoli as the only vegetable in your meal as it cannot provide you with all the elements that you need.
TOMATOES
Tomatoes are among the top superfoods that should be included in your daily diet. This delicious red fruit is actually a powerhouse of essential nutrients. They are easy to get, easy to prepare, and the most important thing is that its processing does not lessen the health benefits. The rich red color of tomatoes is because of its high lycopene content, and this lycopene is a powerful antioxidant which fights against several diseases and health issues such as formation of malignant cells. Moreover, Lycopene is not a natural ingredient of our body and so it has to be taken externally. Tomato has the highest concentration of lycopene than all other fruits or vegetables. Hence, it is said that daily consumption of tomatoes is extremely beneficial for you in preventing cancer to 50%. As tomatoes are rich in fiber, they can even prevent asthma, diabetes, and cut down the amount of cholesterol from the body. No matter whether you consume unripe, ripe or other tomato-based food products (like tomato sauce, tomato pasta, etc.), your body will be provided with a number of nutrients.
GARLIC
Garlic provides not only the unique flavor to the dishes but also offer unique health benefits. This amazing herb has outstanding anti-bacterial, antiviral, and antifungal properties. In fact, garlic has been named as ‘the nature’s wonder drug’. For a person who easily catches the common cold or other diseases, the best and the most effective remedy is to include the garlic juice of powdered extract of garlic in his or her daily diet. It can greatly improve person’s immune system and help in fighting against diseases. Moreover, garlic works as a superb antioxidant which is very much effective in preventing human cell damage. Daily intakes of garlic can even make your skin healthy and glowing. So, try to include garlic in your daily diet either raw or cooked with meals. If you don’t like the pungent smell and taste of garlic then try out the new black garlic. It is prepared by fermenting the garlic at high temperatures for a number of weeks. This fermentation process removes the pungent odor and taste of garlic while preserving its essential nutrients. For best results, try to have them raw, as the cooking process can destroy many of the vital nutrients present in the garlic.
Yummy, juicy berries are an all-time favorite snack for many people. There are lots of different kinds of berries including strawberries, blueberries, raspberries, and cranberries. No matter what kind of berries you choose, you will get a number of health benefits by having them. Berries contain number of vital minerals and vitamins that your body needs to function normally. In addition to being rich source of antioxidants, berries are an excellent source of several phytochemicals too. These phytochemicals can prevent the growth of cancer cells, improve your immunity, block carcinogens, even help your body in clearing out toxins or other damaging substances. Hence, a cup of berries each day can really help you to reduce the risk of many types of cancer. Above all, all berries are rich in fiber and low in calories, making them a great choice for those people trying to lose weight.
LOW-FAT YOGURT
Low-fat yogurt is another superfood that is fully-packed with essential nutrients. Yogurt contains special bacteria called probiotics, which can encourage weight loss & maintenance, enhance your immunity, promote your digestive health, even help in reducing bad breath too. It is really surprising to know that yogurt contains more calcium and protein than milk. Normally, one cup of yogurt contains 450 milligrams of calcium, whereas one cup of milk has just 300 milligrams of calcium. Besides calcium and protein, low-fat yogurt is also a great package of several other essential nutrients, including potassium, riboflavin, and vitamin B12. Moreover, the high calcium content of yogurt would aid in building healthy bones and teeth. Including this low-fat yogurt in your diet can greatly reduce the problems related to inflammatory digestive tract disorder and bowel syndrome. However, to get full benefits from this superfood, you need to consume them every day.
OATMEAL
Oatmeal is a great superfood that is high in fiber & protein and low in calories. Research suggests that even one bowl of oatmeal on a daily basis can reduce the cholesterol level by up to 23%. This oatmeal is also considered as a great food for people suffering from diabetes as oats have less impact on blood sugar levels when compared to other grains. Oats provide both soluble as well as insoluble fiber. The soluble fiber helps in controlling the glucose level in the blood, which in turn reduces the risk of developing Type II diabetes. On the other hand, insoluble fiber would help your stomach to absorb more water and slow down your digestive track. This extra water retention would make you feel fuller for longer period thus help in weight loss and maintenance. Plus, these fibers can even ward off cancer by attacking bile acids. You can enjoy oatmeal in different ways, for example by making oatmeal cookies, muffins, breads, or cakes.
NUTS
Nuts are one of the tastiest superfoods. Nuts, especially walnuts, pecans, and hazlenuts, are super-rich in antioxidants which help to protect the body cells from free radical damage, prevent inflammation & blood clotting, and reduce the risk of clogged arteries. Plus, nutrients found in nuts help in reducing the “bad” LDL cholesterol levels whilst maintaining the healthy levels of “good” HDL cholesterol. In addition to high amount of protein, nuts also offer loads of fiber and heart-healthy unsaturated fat, making them one of the perfect foods for your body. Furthermore, nuts contain vitamin E (an important antioxidant vitamin), and several powerful antioxidant minerals like copper, magnesium, manganese, zinc, and selenium. However, see to it that you consume these yummy nuts in just moderate amount. They are rich in natural oils also high in calories, because of which its excessive consumption could lead to weight gain.
BROCCOLI
Broccoli, a member of cabbage family, is one of the most nourishing vegetables. This tasty vegetable contains a substance called Sulforaphane which is found to be very helpful in reducing the size and the reproduction of malignant tumors and thus Broccoli can really prevent both occurrence as well as re-occurrence of cancer and malignant tumors. Health benefits of broccoli are not limited to just Cancer, it can also lower the high cholesterol levels and increase the volume of blood in the body. It is an excellent source of vital vitamins like Vitamin A, C, and K, and has loads of fiber to help control your weight. To get maximum benefits from broccoli, make sure to include it in your daily diet. You can take broccoli in various forms such as Boiled Broccoli, Roasted Broccoli, Broccoli soup, Garlic Broccoli, Steamed Broccoli, Cream Broccoli soup, etc. However, don’t keep broccoli as the only vegetable in your meal as it cannot provide you with all the elements that you need.
TOMATOES
Tomatoes are among the top superfoods that should be included in your daily diet. This delicious red fruit is actually a powerhouse of essential nutrients. They are easy to get, easy to prepare, and the most important thing is that its processing does not lessen the health benefits. The rich red color of tomatoes is because of its high lycopene content, and this lycopene is a powerful antioxidant which fights against several diseases and health issues such as formation of malignant cells. Moreover, Lycopene is not a natural ingredient of our body and so it has to be taken externally. Tomato has the highest concentration of lycopene than all other fruits or vegetables. Hence, it is said that daily consumption of tomatoes is extremely beneficial for you in preventing cancer to 50%. As tomatoes are rich in fiber, they can even prevent asthma, diabetes, and cut down the amount of cholesterol from the body. No matter whether you consume unripe, ripe or other tomato-based food products (like tomato sauce, tomato pasta, etc.), your body will be provided with a number of nutrients.
GARLIC
Garlic provides not only the unique flavor to the dishes but also offer unique health benefits. This amazing herb has outstanding anti-bacterial, antiviral, and antifungal properties. In fact, garlic has been named as ‘the nature’s wonder drug’. For a person who easily catches the common cold or other diseases, the best and the most effective remedy is to include the garlic juice of powdered extract of garlic in his or her daily diet. It can greatly improve person’s immune system and help in fighting against diseases. Moreover, garlic works as a superb antioxidant which is very much effective in preventing human cell damage. Daily intakes of garlic can even make your skin healthy and glowing. So, try to include garlic in your daily diet either raw or cooked with meals. If you don’t like the pungent smell and taste of garlic then try out the new black garlic. It is prepared by fermenting the garlic at high temperatures for a number of weeks. This fermentation process removes the pungent odor and taste of garlic while preserving its essential nutrients. For best results, try to have them raw, as the cooking process can destroy many of the vital nutrients present in the garlic.
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