08 SEPTEMBER 2018

10 Superfoods You Must Include In Your Diet

Summary: Superfoods are packed with great health benefits. If you are looking to enhance the quality of your daily diet, read on to know about the best superfoods you must consume.

Superfoods are great for the health as they contain plenty of essential nutrients and very few calories. Including at least some of these superfoods is the best way to a healthier living. These superfoods are also equipped with disease fighting abilities and can help you combat several ailments including cancer. Here are some superfoods that you can consider including in your daily diet.

1. Apples

This nutrient rich fruit is on the list of every health enthusiast. It offers far more benefits that we can even count. Apples are excellent to treat a wide range of afflictions including kidney stones, eye issues, heart ailments, dysentery and anemia. It also provides energy and supplies essential fluids to the body. The humble fruit protects the brain from the effects of oxidative stress too. Apples are naturally free of cholesterol, sodium and fat. The year-round availability of the fruit makes them a perfect choice for a nutritious everyday snack. Apples contain soluble fiber, which can help people feel fuller for a long period of time. In fact, dieticians opine that munching an apple a few minutes before lunch will reduce the number of calories consumed overall. Some recent studies also suggest that apple can help prevent several obesity related disorders, including chronic inflammation that can cause diabetes.

2. Berries

There are different types of berries available and all of them are good for the health. Berries such as blueberries, strawberries, raspberries and blackberries contain plenty of phytoflavinoids and antioxidants that reduce the risk of heart ailments and cancer. Also, berries are rich in vitamin C and potassium and are also loaded with anti-inflammatory properties. Berries are great to keep us looking youthful, fight off free radicals and enhance blood circulation as well.

3. Curd

Not everyone knows that curd is loaded with good bacteria that are important to take care of your gastrointestinal health. Nutritionists recommend taking plain curd with flax seeds and berries for the best benefits. Curd also plays a crucial role in enhancing your digestion, thanks to its nutrient content. Also, eating curd makes it easier for your body to absorb nutrients from other foods that you consume. Some studies show that taking curd on a daily basis can cure several types of stomach infections.

4. Flax seeds

Flax seeds are an excellent source of protein, omega-3 and fiber. You can mix them with any food that you are consuming. Regular intake of flax seeds helps keep several health conditions at bay. Flax seeds make for tiny nutritional powerhouses. We need just a few teaspoons of seeds per day to benefit from their healthfulness. Whether whole or ground, flax seeds can be used for cooking. However, grinding it makes its nutrients easier to absorb by our bodies. Also, the high oil content of flax seeds makes the ground flour turn rancid fast, so it is recommended that you buy whole flax seeds, store them in the fridge and grind them, whenever you need to. Whole flax seeds can be used in just about anything.

5. Nuts

Nuts are rich in fiber, protein, polyunsaturated fats, vitamin E, potassium, zinc, magnesium and a wide range of minerals. It is highly recommended for people who are looking to maintain their fitness levels or gain muscle. You can munch on a mix of wide variety of nuts such as walnuts, almonds, hazelnuts, cashew nuts to get plenty of benefits.

6. Spinach

It is one of the most alkaline foods available. It helps prevent bone and muscle loss and also helps keep heart diseases and cancer at bay. It is rich in nutrients and makes for one of the best superfoods to include in your daily diet. Spinach is an excellent source of beta carotene, iron and folate, all of which are great for your overall wellbeing.

7. Oats

Oats make for a nutritional powerhouse loaded with far reaching benefits. Oats comprise a bio-active, anti-oxidant element known as "avenanthramide". Studies have shown that this can clean arteries, prevent fatty buildup and decrease the risk of heart diseases and cancer. Oats have an excellent nutritional profile and are rich in folic acid, vitamin B, protein, magnesium and magnesium among others. Also, they are a low glycemic carbohydrate. This means that it takes your body quite some time to digest as well as absorb them. So, by consuming a bowl of oats, you will feel fuller for a longer time than if you eat a piece of toast. Oats are high in soluble fiber too, and therefore, make for an excellent breakfast option.

8. Legumes

Lentils, chick peas, peas, beans - all the legumes are not only delicious, but highly nutritious too. They contain plenty of fiber and minerals and can help reduce bad cholesterol in the body. It keeps you feeling full for a long time.

9. Avocado

Several studies show that eating a couple of avocados a week for a month can significantly improve the health of your liver. Avocado comprises twice the amount of potassium present in bananas. It also contains niacin, riboflavin and vitamin E, which makes it a nutrient-packed fruit. This superfood is also known to be excellent for your liver. The fruit contains plenty of glutathione-producing compounds. This helps to enhance the ability of your liver to clean itself. Moreover, avocados are a source of healthy fat and help increase good cholesterol.

10. Broccoli

The vegetable is well noted for its myriad health benefits. It has long been touted as one of the healthiest vegetables because of its nutritional makeup. The superfood comes loaded with antioxidants, fiber and vitamin C. Broccoli is also a great source of calcium and helps maintain blood pressure and build strong bones. Apart from other nutrients, it is rich in potassium, which is excellent for your nervous system and brain. All of us wish to be lean and fit, but you must know that just a good workout will not give you that. It is equally important to consume a healthy diet Food plays a major role in our wellbeing. So, make sure to include these superfoods in your diet and reap the many rewards. And yes, don’t forget to follow up with your doctor should you feel something amiss with your health and get regular health checkups done to keep a check on your health. You never know, sometimes including one or more of these superfoods could be all you need to get your health back on track!