There is no exact definition for ‘superfood’ but superfoods are considered to be nutrient-rich items with minimal calories. Also, no single superfood can fulfill all requirements of our body. Several studies have shown that healthy eating patterns can have significant health benefits. Superfoods that are high in antioxidants and flavonoids can be helpful in preventing coronary heart disease and cancer. They also improve immunity and decrease inflammation. So today we are going to tell you about some superfoods that offer important nutrients.
Leafy greens: They are a good source of vitamin C, vitamin A, and calcium. Try different varieties like swiss chard, spinach, mustard greens.
Nuts: All types of nuts – walnuts, hazelnuts, pecans, almonds – are a good source of plant protein. Remember that they are calorically dense so limit the consumption. They contain monounsaturated fats that may be a factor in reducing the risk of heart disease.
Berries: Rich colours of berries mean they are high in antioxidants. They are naturally sweet and contain disease-fighting nutrients. You can add it to cereals, smoothies, and yogurt to eat as a snack.
Fish: It is a rich source of omega-3 fatty acids and protein and helps in preventing heart disease. Salmon, mackerel, tuna steaks, trout, herring, anchovies, and sardines have maximum omega-3 content.
Olive oil: Monounsaturated fatty acids, polyphenols, and vitamin E are found in olive oil. They help reduce the risk of heart disease.
Whole grains: Apart from minerals and vitamins B, they are a good source of both soluble and insoluble fiber. They can lower cholesterol and protect against diabetes and heart disease. You can have a bowl of oatmeal in breakfast. Also, buy bread with ‘100 per cent whole wheat flour.’
Yogurt: It is a good source of protein and calcium and contains bacteria probiotics that protect our body from other bacteria not good for us. Try avoiding flavoured yogurts as it contain a lot of added sugar.
Tomatoes: They are rich in lycopene and vitamin C which reduce the risk of prostate cancer.
Legumes: They are a good source of folate, fiber, and plant-based protein. They reduce the risk of heart disease.
Cruciferous vegetables: These include Brussels sprouts, broccoli, cabbage, collard greens, cauliflower, kale, mustard greens, kohlrabi, radishes, and turnips. They are a good source of vitamins, fiber, and phytochemicals.
