7 Superfoods and their Health Benefits
Studies have shown that- no single food can serve us with all the health benefits and nutrients necessary for our overall nourishment. Therefore, some recommended food patterns have initiated from over-all food combinations while maintaining an adequate amount of calorie intake as per the diet.
However, several years of research have shown that if we include a healthy dietary pattern in our life, we can conquer as many risks that lead to harmful diseases related to heart, kidneys, and liver. Also, it does help in maintaining blood sugar levels and lowers the risk of stroke and other ailments.
Plant-based foods have significant benefits on our health and by eating some raw veggies and meals that are not overcooked restores, the nutrients, and aids in better digestion.
However, a healthy dietary pattern offers some “SuperFoods,” which are high in fiber, intact with wholesome nutrients, and packed with vitamins and minerals that can help power-pack your meals and improves your overall eating pattern.
Superfoods and their Benefits
Here are seven Superfoods that are a must for excellent living standards.
Berries– Rich in flavonoids, high in antioxidants, and are a rich source of fiber that keeps your tummy full and contains valuable nutrients that cleanse your arteries and helps in weight management.
Fish-Good source of Omega-3 fatty acids, High in protein, Iodine, and various vitamins. Fishes like Salmon, Tuna, and Mackerel are enriched with vitamin D, which is hard to find in other dietary sources today. Vitamin D is a fat-soluble nutrient, thereby reducing the risk of heart diseases. Therefore, eating fish once or twice a week is what recommended to fulfill the daily requirement of vitamin D.
Olives– They are heart-healthy snacks, no matter if you eat it whole or curred. The benefits of this little superfood go beyond limits. It is not just a cardiovascular supporter but, a good source of vitamin E and monosaturated fatty acids that improve blood circulation and low down the LDL level and maintains the HDL levels. Daily consumption of extra virgin olive oil protects you against inflammation, oxidative stress that triggers the risk of cardiac diseases. Also, by the use of this, one can maintain the risk of high pressure.
Nuts– Nuts like almonds, hazelnuts, walnuts are a good source of monosaturated fatty acids. Considered as a good source of protein they are beneficial to have in breakfasts and before or after a workout. Also, it aids in weight management when it comes to weight loss.
Green Leafy Veggies– They are packed with vitamins, minerals, calcium, iron, and fibers and are very low in calories. It can offer numerous health benefits like reducing the risk of high blood sugar levels, balances mental health, cut down fat deposition. Women during their pregnancy must have it in their diet to prevent the risk of neural tube defects. Also, it increases the production of red blood cells.
Tomatoes– They are high in lycopene and vitamin C, which reduces the risk of prostate cancer and heart disease. They are an excellent source of vitamin c, folate, potassium, and vitamin k. The water content in tomatoes is 95% and is a rich source of fiber. The daily intake of tomatoes will brighten up your skin, improves the texture, may help lower LDL bad cholesterol, and decrease the risk of blood clotting.
Yogurt- It is a healthy probiotic superfood, contains live active cultures i.e., healthy bacteria such as lactobacillus and L.acidophillus, etc. that protect our intestine and stomach from other, harmful bacteria. Being a rich source of calcium and protein, protects against osteoporosis, promoting better bone health. It may boost your immune system and a useful source of protein for weight loss.
Enjoy these Superfoods as your essential nutrient supplements for a healthy life ahead!