Any food we eat has its nutritious value which affects our system and provides us energy. Some food items are beneficial for our health whereas some are not. However these days term “Superfood” has come in the trend which being followed by many people around the globe. But the fact is that there is no such thing as superfood, the food items which are generally termed as superfood are nutrient-rich food that is supposed to boost our health. The truth is that there is a long list of superfoods and not all are beneficial to fall under this category. Today with help of Clinical nutritionist Ms. Shilpa Singh from Fatima Hospital, Lucknow, we will get to know food items which are really super rich in nutrition and can be crowned as superfood.
What is a Superfood?
Nutritionist says that superfood is actually a term to influence people and make them turn to healthy food choices. But this is an overrated concept because no food item alone can prevent any disease or boost your health. Having said that there are food items that are highly capable of falling in the category of nutrient-rich food, also called as superfood. These food items are very healthy and beneficial for the health of the person. Our nutritionist recommends 8 nutrient-rich food items that you should include in your diet to prevent diseases and boost your health.
8 Superfoods to Boost Your Health
1. Green Leafy Vegetables
These vegetables are highly capable of boosting health of a person. It has folate, zinc, calcium, magnesium, vitamin C and fibre that keeps most of the infections and chronic diseases away. Green leafy vegetables like spinach, kale, turnip greens etc have anti-inflammatory properties that can reduce the risk of heart diseases and diabetes. Carotenoids are also present in some of these green vegetables that can prevent you from having cancer. If you feel bitter having it raw or boiled, make a shake or soup of it to enjoy this nutrition-rich meal.
Berries are highly nutritious and healthy food items that have anti-inflammatory properties as well as antioxidants. These properties in berries make it a superfood as it is recommended for people who suffer from digestive problems or digestion related disorders. Including berries in your diet can prevent digestive and immune disorders. Berries also contain vitamins, minerals and fibre to boost anti-oxidant capacity. For example raspberries, strawberries, blueberries etc.
You can take these as breakfast or desert or with salads, it is always useful and beneficial for health.
Well, most of you may know that eggs are a source of protein, but what most people don’t know is that it is also rich in vitamins A&B, choline, selenium, iron and phosphorus. It can be considered as one of the healthiest food that can be taken alone. Eggs also contain antioxidants zeaxanthin and lutein which protect your eyesight as well. If you eat 6-12 eggs in a week then it can also reduce your risk of having diabetes or heat disease.
Also Read- Nutrition Pairing: 7 Food And Nutrient Pairings That Can Make Your Meals Healthier
4. Green Tea
This is one beverage that you must include in your diet. It not only helps you in weight loss but also increases metabolism and has medicinal properties that keep you healthy. Green tea is rich in antioxidants and polyphenolic compounds that decrease the risk of diabetes, cancer, heart diseases and obesity. You can have it twice in a day for improved results.
5. Kefir and Yogurt
It is a fermented beverage that is made from milk. Kefir is rich in nutrients like calcium, vitamin-B, potassium, protein and probiotics. It is quite similar to yogurt but is thinner in consistency. You can also have yogurt instead of kefir if you choose to. Although yogurt is a little less on these nutrients as compared to kefir. It reduces your cholesterol level, blood pressure and improves digestion. You can have kefir after your meal, once in a day. People who are lactose-intolerant should avoid it.
Legumes or pulses are very beneficial for our health and people should include pulses in their meals, once in a day. It can be called a superfood because it is loaded with nutrients like vitamin-B, minerals, proteins and fibre. Pulses are one of the food items which you can have alone and sleep with peace. Health benefits of pulses include diabetes management, blood pressure and cholesterol control. It can also help you maintain a healthy weight and since it gives you a feeling of fullness, it prevents you from overeating as well.
This is a highly nutritious fruit that should be consumed more often. Many people do not even know about this fruit. Avocado is rich in fibre, vitamins, minerals and healthy fats. It is high in monounsaturated fats that reduced inflammation in the body. Avocado also reduces risk of heart strokes, diabetes, metabolic syndrome and certain types of cancers as well. Thus you should add avocado as must in your diet schedule.
Also Read- 5 Ways to Preserve Your Summer Vegetables and Fruits
8. Nuts and Seeds
Nuts and seeds are heart healthy food items and hence they deserve this place in your diet. They are rich in fibre, vegetarian protein and heart healthy fats that boost your health. Nuts and seeds are compounds having anti-inflammatory and anti-oxidant properties as which that prevent a person from oxidative stress. Apart from that it also prevents heart diseases and protects your heart health. Nuts and seeds which you can include in your diet are almonds, pecans, pistachios, walnuts, peanuts, sunflower seeds, pumpkin seeds, chia seeds, flax seeds etc.
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