What are Superfoods?
Oxford Dictionary defines it as ‘a nutrient-rich food considered to be especially beneficial for health and well-being.’ And according to Merriam-Webster, superfood means ‘a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.’ Superfoods are packed with the maximum number of disease-fighting nutrients and antioxidants and very few calories. So they are a powerhouse that not only help you lose weight but also lower your cholesterol, reduce heart disease risk and even fight cancer! Now are you curious enough to know your superfoods? Take note…
Apples
Yes, an apple a day does keep the doctor away. Apples are nutrition dense, providing essential fluids to the body and are helpful in anaemia, headache, eye disorders, dysentery, heart disease and kidney stones. They provide vigour and vitality, and also protect the brain from the effects of oxidative stress. Whoa! Who knew?
Berries
High in potassium and vitamin C, the entire juicy family of blueberries, strawberries, blackberries and raspberries is also anti-inflammatory. They are brimming with phytoflavinoids and antioxidants which lower the risk of heart disease and cancer.
Yogurt/ Curd
A staple in Indian households, curd is full of good bacteria that help maintain our gastrointestinal health. Remember, curd should never be heated as heating destroys all its goodness.
Nuts & Seeds
Almonds, cashews, walnuts, pistachios and the humble peanuts are packed with protein, mono and polyunsaturated fats, fiber, Vitamin E, zinc, potassium, magnesium and other minerals. Trying to gain muscle and healthy weight? Have a handful of nuts everyday. Seeds such as flax seeds are a good source of fibre, protein and omega-3. Grinding them is recommended for easier absorption.
Leafy greens
Leafy greens such as spinach are packed with vitamin A and calcium. They prevent muscle and bone loss as well as cancer and heart diseases because of its high-nutrient profile. Have them with tomatoes (our traditional ‘palak paneer’) or lemon juice squeezed over that provide the much needed vitamin C for the body to be able to absorb the iron content in the leaves.
Eggs & Fish
Eggs are considered a complete food. They are high in protein and have unique antioxidants called lutein and zeaxanthin that help protect against eye and heart diseases. They are also rich in vitamin A, vitamin B, iron, choline, and phosphorus. Fish is full of healthy fats, protein, potassium, and vitamin B. It is also the best sources of omega-3.
Tea- Black & Green
Freshly brewed black ginger- lemon tea has flavonoids that may reduce risk of Alzheimer’s, diabetes and some cancers. They also help in maintaining healthier teeth and gums and stronger bones. Green tea, a natural appetite suppressor, contains anti-oxidants known as epigallocatechin gallate which is a metabolism booster and plays a role in reducing the amount of fat absorption in the body.
Ginger & Garlic
Ginger is loaded with antioxidants that help soothe inflammation and gastrointestinal distress. It also aids in reducing chronic illness and cancer risk. Some researchers also claim that ginger enhances thermogenesis which is a fat burning process. Garlic is a good source of vitamin C and vitamin B6.
These superfoods are anti-aging and serve the body with nutritional benefits, while also keeping away hunger pangs and illnesses, boosting immunity and aiding weight loss. So don’t forget to include superfoods on a daily basis for a healthier and happier life!