9 Superfoods for Super Health

By

Monica Saxena

| Wellness Blogger | Certified in Holistic Health & Nutrition | Fully Accredited Professional Nutritionist |

Certain food items can provide you with a whole lot of nutrients that can be beneficial for your health and vitality. We often call them superfoods for their superior role in a healthy life. 

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, fibre, minerals, and antioxidants. They are whole foods in natural, complete, and raw form, and most of them are vegetarian. Let's get to know these superfoods that offer exceptional health benefits.

Popular Superfoods

Some of the popularly consumed superfoods, which are extremely beneficial as well as nutrient-enriched, are:

1. Cinnamon

Cinnamon, the spice that we use in our kitchen, 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 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.

2. Garlic

Garlic has been widely known 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 prevent Alzheimer's disease and dementia.

3. Blueberry

Blueberries 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 and anti-inflammatory and reduce the risk of heart disease and cancer.

They are full of antioxidants, the molecules that neutralise free radicals, the unstable molecules in our body that damage our body cells, and phytoflavonoids, the phenolic compounds found in plants whose main function is to fight free radicals. 

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

4. 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 fibres, but our digestive system cannot access its nutrients in seed form, so it can be consumed only in ground form.

Flax has anti-ageing, hormone-balancing, and cellular-regenerating effects. It is abundant in dietary fibres, 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 diarrhoea.

5. 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 fibre, 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 and cardiovascular system, and cancer, and has anti-inflammatory properties.

6. Oats

Oats are 100% whole grains containing vitamins, minerals, and fibre. They are the richest source of beta-glucan, a soluble fibre 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 help lower blood sugar levels, promote healthy bacteria in the gut, aid in weight management, and lower 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.

7. 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 also decreases the risk of type 2 diabetes and cardiovascular disease.

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

8. 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.

 Oranges, due to the presence of vitamin C, prevent 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 oranges during winter, like they prevent skin from drying and make it glow in winter.

9. Quinoa

This superfood is often described as a supergrain by many. It is packed with protein, fibre, 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 fibre as compared to the same quantity of rice and makes you feel full for longer.

 It can be eaten as a 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 lives full of freshness and positivity.

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