If you are not getting enough nutrition through your diet, then consider adding superfoods to it. Superfoods are nutrient dense foods that help to improve immunity, reduce inflammation, improve heart health, promote weight loss and maintain overall health. In this blog we will understand the top 10 superfoods that you must include in your daily diet to improve your health and well-being.
What are Superfoods?
Although there is no technical definition of superfoods, according to the health experts, superfoods are foods which are nutrient dense and are packed with essential nutrients like vitamins, minerals and antioxidants. Superfoods have gained popularity due to their versatility to add to any meal of snacks. Many dieticians and nutritionists include them in their recommendations.
10 Best Superfood to Add to Your Diet
1. Berries
Berries are often at the top of the superfood list due to their nutritional benefits. Berries are rich in vitamins, minerals and antioxidants. Antioxidant benefits of berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions (1).
According to a study blueberries contain anthocyanin pigments which are responsible for their blue colour. They also act as an antioxidant that could potentially reduce the risk of Alzheimer’s, heart diseases and diabetes.
Berries are also good for improving brain function, digestive health and weight loss. Berries are incredibly versatile. They can be added to your breakfast, as a dessert, on a salad or in a smoothie.
Some of the best berries to consume are:
- Raspberries
- Strawberries
- Blueberries
- Blackberries
- Cranberries
2. Green Leafy vegetables
Green leafy vegetables are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber. Green leafy vegetables contain carotenoids which have high anti-inflammatory properties that help to protect against certain types of cancer (2).
Some research has linked spinach consumption to various health benefits including improved eye health, lower blood pressure, and reduced inflammation.
Some of the best green leafy vegetables to consume are:
- Kale
- Swiss chard
- Collard greens
- Turnip greens
- Spinach
3. Legumes
Legumes or pulses are part of traditional Indian diet. Legumes are considered a superfood because they are nutrient dense and play a role in preventing and managing various diseases. Legumes are rich in protein fibre, folate and other vital minerals.
Legumes are excellent for weight management due to their ability to improve the feeling of fullness. Research suggests it helps improve type 2 diabetes management and reduce blood pressure and cholesterol (3).
Lentils are widely used in Indian diet as dal. You can also add them to your salad and soups.
4. Beets
Beets are plant compounds that are excellent for your health. Beets are nutrient dense thus used in many health supplements as an energy source. Beets are rich in folate that affects heart health and cell growth. One study found that beetroot juice could lower blood pressure and enhance athletic performance (4). You can add beet to your salad, soups, vegetables or boiled it to consume directly.
5. Avocados
Avocados are favourite foods for health and fitness enthusiasts. Avocados are high in healthy fibre, fats and vitamins. Avocados are beneficial to reduce cholesterol due to their high content of monosaturated fats also known as healthy fats. Avocados are also rich in potassium which helps to regulate blood pressure (5).
Avocados can be enjoyed in various dishes like avocados toast, smoothies and salads. Incorporating avocados in your diet can help you with weight loss.
6. Oats
Oats are whole grains rich in dietary fibre making their heart healthy and an important diet component for people with pre-diabetes or type 2 diabetes. Oats contain a soluble fibre named beta-glucan which helps the body to reduce LDL cholesterol and improve heart health.
According to the FDA eating 3g of beta-glucan daily can help to reduce the risk of heart disease. One bowl of oatmeal provides up to 1.5g of beta-glucan (6).
7. Salmon
Salmon is a fatty fish that is quite popular around the world. Salmon is rich in omega-3-fatty acids which can improve eye and brain health. Salmon is also a good source of protein, vitamin d and selenium.
Including salmon in your diet can help you to lower the risk of heart disease and diabetes and help you maintain a healthy weight (7).
8. Sweet Potatoes
Sweet potato is loaded with nutrients like fibre, potassium, vitamin A and C. Sweet potato is an excellent food for weight loss. Sweet potato is also rich in carotenoids, a type of antioxidant that may reduce your risk of certain types of cancer (8).
Contrary to popular belief sweet potato does not cause a rise in blood sugar levels. In fact, studies have observed it improves blood sugar control in those with type 2 diabetes (9).
9. Greek Yogurt
One superfood you must include in your diet is Greek yogurt. Greek yogurt is an excellent source of protein and probiotics which helps to improve gut health. Greek yogurt can be used as a substitute for sour cream and mayonnaise in dishes like salads to make them healthier.
Compared to regular yogurt, greek yogurt has less sugar making it a better choice for people who want to avoid sugar.
10. Chia Seeds
Chia seeds are nutritional powerhouse containing omega-3 fatty acids, polyunsaturated fatty acids, dietary fiber, proteins, vitamins and essential minerals. Chia seeds aid in weight loss by keeping you full for a longer period of time. Chia seeds also help to improve heart health and lowers blood sugar level in people with type 2 diabetes (10).
The best way to consume chia seeds is adding water to 1 tablespoon of chia seeds, keeping them overnight and consuming first thing in the morning. You can also add chia seeds to your smoothies, salads or yogurt to enhance the nutritional value of the snack.
Conclusion
Foods which are nutrient dense are generally referred to as superfoods. These superfoods can be fruits, vegetables, grains, nuts and seeds. Try adding superfoods mentioned in the blog to your daily diet and you can see the health benefits yourself. Let us know in the comments which is your favourite superfood and how you like to consume it every day.
FAQs
1. What are the top 10 superfoods?
The top 10 superfoods include
- Berries
- Avocados
- Green Leafy Vegetables
- Chia seeds
- Greek Yogurt
- Sweet Potatoes
- Oats
- Salmon
- Beets
- Legumes
2. Is it OK to eat superfood every day?
Yes, it is ok to eat superfood every day. Many health experts recommend consuming at least one superfood daily.
3. What is the healthiest superfood?
Berries are often considered the healthiest superfood.
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