Here Are Some Superfoods You Must Include in Your Diet
Dark Leafy Greens
Berries are a powerhouse of vitamins, minerals, fibre and antioxidants. The powerful antioxidant potential of berries is connected with a decreased risk of heart disease, cancer and other inflammatory diseases.
Berries may also be useful in treating many digestive and immune-related diseases when used besides conventional medical therapies. Some of the most common berries are:
Whether you appreciate them as part of your breakfast, as a dessert, the health advantages of berries are as versatile as their culinary uses.
A good soluble and insoluble fibre source, whole grains also contain several B vitamins, minerals, and phytonutrients. In addition, they have lower cholesterol and guard against heart disease and diabetes.
How to include them:
- Try eating oatmeal for breakfast.
- When purchasing bread at the supermarket, look to recognise that the first element is “100% whole wheat flour.”
A great source of calcium and protein, yogurt also includes live cultures called probiotics. These “good bacteria” can shield the body from another, more harmful bacteria.
How to include it:
- Try eating more yogurt, but watch out for fruited or flavoured yogurts containing a lot of added sugar.
- Buy plain yogurt and add your fruit.
- Look for yogurts with “live active cultures” like Lactobacillus, acidophilus, L. bulgaricus, and S. thermophilus. You can have yogurt in place of mayonnaise or in dips or sauces.
Legumes, or pulses, are a variety of plant foods made up of beans, lentils, peas, peanuts and alfalfa.
They deserve the superfood label because they’re packed with nutrients and play a role in stopping and managing different diseases.
Legumes are a superb source of B vitamins, many minerals, protein and fibre.
Study shows that they offer numerous health benefits, including improved type 2 diabetes control and decreased blood pressure and cholesterol.
Eating beans and legumes regularly may also support healthy weight maintenance due to their capacity to grow feelings of fullness.
These are loaded with vitamin C and lycopene, which has been shown to decrease the risk of prostate cancer.
How to add them:
Add tomatoes in a salad or as a tomato gravy over your pasta. You can also put them in soups or chilli. Lycopene becomes possible for your body to work when tomatoes are cooked and heated in good fat such as olive oil.
Kefir (And Yogurt)
Kefir is a fermented beverage normally made from milk that includes calcium, B vitamins, protein, potassium and probiotics.
Kefir is similar to yogurt but has a lighter consistency and typically more probiotic efforts than yogurt.
Fermented, probiotic-rich foods like kefir have many associated health benefits, including decreased cholesterol, reduced blood pressure, increased digestion and anti-inflammatory effects.
Though kefir is traditionally prepared from cow’s milk.
Nevertheless, it’s also made from non-dairy drinks such as coconut milk, rice milk and coconut water.