Superfoods for Super Health

Super foods

There are certain food items that can give you a whole lot of nutrients that can be beneficial for your health and vitality. We know them as superfoods for their superior role in a healthy life. Let's get to know these superfoods that provide super health.

Superfoods are food items like berries, seeds and veggies that are rich in nutrients and can be extremely good for health. They provide maximum health benefits and minimum calories. They are rich in vitamins, fiber, minerals and antioxidants. They are whole food in natural, complete and raw form and most of them are vegetarian. 

Popular Superfoods

Some of the popularly consumed superfoods are-

Cinnamon

Cinnamon is rich in antioxidants and other beneficial compounds. Some research suggests that it may help support blood sugar control, protect against heart disease, and reduce inflammation. Cinnamon is a spice that has been prized for its medicinal properties for thousands of years.

It also has antibacterial properties and might slow down the growth of cancerous cells.

Garlic

Garlic is known widely across the globe for centuries for its medicinal properties. It provides wide-ranging health benefits like reducing the risk of heart disease, cancer and nerve damage and is good for people with fatty liver disease.

 Garlic powder supplements help reduce body weight and body mass. Along with vitamin C and vitamin B, it includes minerals including phosphorus, potassium and selenium. It reduces bad cholesterol (LDL) and increases good cholesterol (HDL).

Garlic is also known to boost the body’s immune system, reduce high blood pressure, reduce cholesterol levels, and prevents Alzheimer's disease and dementia.

Blueberry

Blueberries are full of antioxidant (antioxidants are molecules that neutralizes the free radical and free radicals are unstable molecules in our body that damage our body cells) and Phyto flavonoids (phenolic compounds found in plants, their main function is to fight free radicals). 

They are called the king of antioxidants and are high in potassium and vitamin C. One cup of blueberries provides a daily recommended source of vitamin C. They are low-calorie, anti-inflammatory and reduce the risk of heart disease and cancer.

 They are good for bones, heart, skin, blood pressure and diabetes. But excess of them can be bad as they may cause bloating and diarrhea.

Flaxseed

Flaxseed is a great source of Omega 3 fatty acids as well as protein. It also contains cancer-fighting compounds like lignans and antioxidants and is called the most powerful plant food on earth.

 It is quite popular for its properties like being gluten-free, and full of antioxidants and fibers but our digestive system cannot access its nutrients in seeded form, so it can be consumed in grounded form only

Flax has anti-aging, hormone-balancing and cellular regenerating effects. It is abundant in dietary fibers which are great for your gut health. It works on the digestive system and its fibrous properties help in a proper bowel movement to improve constipation and diarrhea.

Broccoli

It is a cruciferous vegetable and contains sulfur compounds that help fight cancer and inhibit the secretion of enzymes that propagate cancer cells.

 Broccoli also has an antioxidant compound that hinders the growth of cancer cells and boosts liver function. Broccoli is a superfood with loads of fibers, antioxidants to fight cancer and vitamin C that helps in the absorption of iron. It is considered the powerhouse of nutrients. 

Broccoli is also a great source of calcium which helps in building strong bones. It benefits the immune system, cardiovascular system, and cancer-fighting and has anti-inflammatory properties.

Oats

Oats are 100% whole grains containing vitamins, minerals and fibers. They are the richest source of beta-glucan, a soluble fiber that can help to lower cholesterol by reabsorption of cholesterol in the bloodstream making them heart-friendly supplements. They are considered a good breakfast option as they are low in sodium, and provide proteins and carbohydrates. 

They are helpful in lowering blood sugar levels, promoting healthy bacteria in the gut, weight management and lowering the chance of colon cancer by easing constipation. But you need to start with eating oats in low amounts and gradually increase the portion size, as a large number of oats can lead to gastric problems and bloating.

Cottage cheese

It is a highly nutrient-dense food with proteins, vitamin B12 and minerals like calcium, selenium and phosphorus. Cottage cheese is a good source of the daily dose of calcium which is not only good for your bones but decreases the risk of type 2 diabetes and cardiovascular disease.

 In comparison to yogurt, it is higher in protein and lowers in sugar. But it can be better used as a post-workout snack that boosts metabolism rate and improves muscle recovery.

Oranges

Orange, due to its extensive availability in winter is considered the winter superfood which is sweet and juicy and a great storehouse of vitamin C and antioxidants. It flushes out toxins from your body and prevents free radical damage.

 Orange due to the presence of vitamin C prevents seasonal colds, sore throats, and flu. It is an immunity-boosting superfood and also a good source of vitamin B1 and folate for brain development, potassium for maintaining electrolyte balance and calcium for healthy teeth and bones. There are certainly other benefits of orange during winter like it prevents skin from drying and makes it glow in winter.                                                                                                                            

Quinoa

This superfood is often described as super grain by many. It is packed with protein, fiber, vitamins and various minerals including folate, magnesium, zinc and iron It is recommended for people who are on a gluten-free diet. 

Its effects can be seen in cholesterol and blood sugar levels lowering your risk of diabetes. A cup of quinoa provides twice the protein and fiber as compared to the same quantity of rice and makes you feel full for longer.

 It can be eaten as salad with lots of veggies and is good for people who follow a plant-based diet. Quinoa can also be combined with beans, tofu and mixed veggies to make healthy vegan milk.

Superfoods are good for immunity generation as well as muscle gain, skin problems, weight loss and cancer-fighting properties. They can be taken as part of our daily food intake to make our life full of freshness and positivity.