Superpowers of Superfoods

The food industry offers the superfood label on nutrient-rich foods with a thought ability to positively influence health. Though several foods could be called super, it’s necessary to understand that no single food contains the key to excellent health or disease prevention. But since the term “superfood” doesn’t appear to be going anywhere anytime soon, it may be worth getting a closer look at some healthy choices.

Here Are Some Superfoods You Must Include in Your Diet

Dark Leafy Greens

Dark green leafy vegetables are a great source of nutrients, including zinc, calcium, iron, magnesium, folate, vitamin C and fibre. Part of what makes Dark green leafy vegetables so super is their potential to decrease your risk of chronic illnesses, heart disease and type 2 diabetes. They also carry high levels of anti-inflammatory compounds identified as carotenoids, which may protect against specific types of cancer.

Berries

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:

Blueberries
Blackberries
Cranberries
Raspberries
Strawberries

Whether you appreciate them as part of your breakfast, as a dessert, the health advantages of berries are as versatile as their culinary uses.

Green Tea

Green tea is a gently caffeinated drink with a wide collection of medicinal properties. Green tea is high in antioxidants and polyphenolic compounds, which have solid anti-inflammatory results. One of the most common antioxidants in green tea is EGCG. EGCG is possible what gives green tea its possible ability to protect against chronic diseases, including heart disease, diabetes and cancer. Research also shows that the combination of catechins and caffeine in green tea may make it an efficient tool for weight loss in some people.

Whole Grains

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.”

Yogurt

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

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.

Tomatoes

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.

Also Read: The Health Benefits of Sprouting

Also refer some weight loss recipes