Even a superfood cannot provide all the nutrition, health advantages, and energy we require to sustain ourselves. There is a lot of hype surrounding superfoods, and rightfully so, they are among the healthiest foods to consume daily. Superfoods don't really have a clear, quantitative definition, but at Eating Well, we think of them as multipurpose foods that are packed with nutrients that fight disease and are given in an appetising way (think of antioxidant-rich blueberries).
Healthy eating habits have been linked to a decreased risk of diabetes, heart disease, high blood pressure, and several types of cancer over time, according to study. Dietary regimens like the DASH (Dietary Approaches to Stop Hypertension) diet and the predominantly plant-based Mediterranean diet have shown to significantly improve health and lower the risk of chronic disease.
Some extremely healthy foods are either a bit too pricey, difficult to locate, or something you'd probably only eat sometimes (sardines, for example) to be a regular part of our diets. While diversity is vital for a healthy diet and we are all for exploring new foods, we sought to select superfoods that would be the simplest for you to include in your diet. After all, if you aren't consuming anything, it doesn't matter how nutritious it is.
Real, whole foods—lots of vegetables and fruits, whole grains, healthy proteins and fats, and little added sugar and sodium—are the foundation of the healthiest meals and diets currently available.
10 Superfoods To Add In Diet For Optimal Health
Have A Side Of Veggies With Dinner
Every type of berry is a fantastic source of fibre, which most of us don't get enough of. Fibre keeps you feeling full, is beneficial for your heart, and helps maintain your digestive system healthy and functioning properly.
Make sure to mix it up though; all berries are beneficial to your health. In the winter, when berries aren't in season, grab frozen berries (without sweeteners) and use them in smoothies, oatmeal or even thawed in yogurt. Berries are also one of the finest breakfast foods for weight loss and they also include ellagic acid, a substance with anti-cancer potential.
The alpha and beta carotene in sweet potatoes is what gives them their bright orange colour. These substances are transformed by the body into vitamin A's active form, which supports the health of your bones, eyes, and immune system. Additionally acting as antioxidants, these phytochemicals scavenge disease-causing free radicals. Nearly four times the recommended daily amount of vitamin A is found in one medium sweet, along with some vitamin C and B6, potassium, manganese, lutein, and zeaxanthin.
Green tea, a beverage with a mild caffeine content that originated in China, has a variety of health benefits. Antioxidants and polyphenolic chemicals found in green tea have potent anti-inflammatory properties. Catechin epigallocatechin gallate, also known as EGCG, is one of the most widely distributed antioxidants in green tea.
Green tea's apparent potential to prevent chronic diseases like heart disease, diabetes, and cancer is probably due to EGCG. Additionally, studies also show that green tea's catechins and caffeine may work together to help certain people lose weight.
Due to their high cholesterol content, eggs have historically generated debate in the nutrition community, although they continue to rank among the healthiest foods. Numerous minerals, such as B vitamins, choline, selenium, vitamin A, iron, and phosphorus, are abundant in whole eggs.
Eggs even contain a lot of superior protein. Zeaxanthin and lutein, two strong antioxidants found in eggs, are known to protect eye health and eyesight.
Despite concerns about excessive cholesterol and egg intake, research shows no appreciable increase in the risk of heart disease or diabetes from consuming up to 6-12 eggs per week. In fact, eating eggs may improve a person's "good" HDL cholesterol, which may reduce their risk of heart disease. More study is required.
The group of plant foods known as legumes, or pulses, includes beans (including soy), lentils, peas, peanuts, and alfalfa. They qualify as superfoods because they are packed with nutrients and help to prevent and treat a variety of ailments. B vitamins, different minerals, protein, and fibre are abundant in legumes.
According to research, they provide numerous health advantages, such as better control of type 2 diabetes and lowered blood pressure and cholesterol. Regular consumption of beans and legumes may help people maintain a healthy weight because they enhance feelings of fullness (15 Reliable Source).
Nuts & Seeds
Fibre, vegetarian protein, and heart-healthy fats are all abundant in nuts and seeds. Additionally, they include a variety of plant substances that have anti-inflammatory and antioxidant characteristics and help fend off oxidative damage. Eating nuts and seeds may provide protection from heart disease, according to research.
Typical nuts and seeds are :
- Brazil Nuts
- Macadamia Nuts
- Pistachios & Walnuts
- Hemp Seeds
It's interesting to note that some varieties of nuts, even though they contain a lot of calories, can help people lose weight when consumed as part of a healthy diet.
Onions, leeks, and shallots are relatives of garlic, a plant food. Garlic has manganese, vitamin C, vitamin B6, selenium, and fibre in good amounts. Due to its distinctive flavour, garlic is a common ingredient in cooking, but it has also long been utilised for its therapeutic properties.
Garlic may be helpful in lowering cholesterol and blood pressure as well as strengthening immune system function, according to research. Additionally, sulfur-containing chemicals found in garlic may help prevent some cancers.
One of the staples of the Mediterranean diet is olive oil, a natural oil made from the fruit of olive trees. Its high concentrations of monounsaturated fatty acids (MUFAs) and polyphenolic substances are its main health-related claims.
Olive oil use may lower inflammation and your chances of developing certain diseases including diabetes and heart disease.
Additionally, it has antioxidants like vitamins E and K that can guard against oxidative stress' damaging effects on cells.
Green Leafy Vegetables
Dark leafy greens are healthy for the body. The vitamins A, C, and K, along with some fibre, iron, calcium, potassium, magnesium, and vitamin E, are all abundant in spinach. Eating more greens, like spinach, has been linked to a variety of health benefits, including weight loss, a decreased risk of diabetes, a youthful brain, and cancer prevention.
Avocado is a fruit, but it's commonly used in cooking more like a vegetable because of how nutritious it is. It is abundant in healthy fats, fibre, vitamins, minerals, and other nutrients.
Avocados are rich in monounsaturated fats (MUFAs), much like olive oil is. The most prevalent MUFA in avocados, oleic acid, is associated with lessened inflammatory responses in the body. Consuming avocados may lower your chance of developing heart disease, diabetes, metabolic syndrome, and several cancers.
In conclusion, eating well and getting enough nourishment call for more than merely adhering to the newest culinary fads. It's crucial to concentrate on eating a variety of nutrient-dense foods every day. People can maintain their overall health and possibly lower their risk of chronic diseases by including some, or all, of the foods advised by health professionals. A wide variety of foods are necessary for a balanced diet, which is essential for establishing and preserving excellent health.