Superfoods : Nutrient powerhouses for a healthy life

Superfoods pin

 

Hello everyone. You might be wondering why I chose this topic for my blog post. As we all know that “Health is Wealth”, and being healthy is the key to have a balance between mind, body & soul, i thought it would be best to start from the base first. Eating well & exercising regularly are required for being healthy. Since eating well is an important part to stay healthy, we should keep an eye on the nutrition we are taking daily.
We have some daily value requirements (DV%) of nutrients that we are required to intake to be healthy. In present busy hectic life and the lifestyle that we lead, we often eat processed and junk food which fuel weight gain and even skip meals which thoroughly affects our nutrition intake and ultimately our health. Here, comes the Superfoods. Superfoods doesn’t have a specific definition but these foods are rich in compounds (such as antioxidants, fatty acids, vitamins & minerals) which gives you the nutrition enough or more than your DV% in small servings. Superfoods are nutrient powerhouses that packs large amounts of essential vitamins,minerals, antioxidants etc especially beneficial for health & well being.
Want glowing skin? Want to feel more energetic? Want to have a fitter body? Want to achieve overall good health? So, these are the Superfoods you should fill up on as they can help you fight disease, keep you energetic, provide much needed vitamins and minerals & even help you lose weight. Here is a list of 11 superfoods that you should include in your diet.

 

  1. Eggs

 

egg

 

A relatively inexpensive source of high quality protein loaded with 13 essential vitamins and minerals all within 70-80 calories per egg makes it a superfood. It provides 6g of protein per egg along with all nine amino acids, Vitamin D, Vitamin B2, Vitamin B12, Selenium ,omega-3 fatty acids and choline (an essential nutrient necessary for a wide range of functions from cellular maintenance to creating neurotransmitters). Eggs can help you lose weight, have better eyesight, keep your heart healthy, improves your cholesterol profile(they raise good cholesterol).

 

2.  Chia Seeds

 

chia seeds

 

The tiny black seeds native to central and southern Mexico and Guatemala are one of the most powerful and healthy superfoods in the world. Packed with 10g of fiber and nearly 5g of protein per 30g, they are also loaded with high amounts of omega-3 fatty acids, omega-6 fatty acids, calcium, phosphorus & vitamins at an unbelievably low calorie count of 140-150 calories per 30g. Taking chia seeds helps in improving digestive health, delaying skin aging , keeping heart healthy, losing weight, keeping bones healthy.

 

3. Matcha

 

matcha

 

Green tea and matcha differ slightly because the leaves for matcha powder are never heated and kept under shade to preserve the natural nutrients found in the leaves. 1 serving of matcha = 10 servings of green tea. It is a powerhouse of powerful antioxidants which helps in preventing cancer, protecting against damage to DNA, protecting against diseases such as Parkinson’s and rheumatoid arthritis. Matcha helps you to lose weight, improve your concentration, boot your immunity, improve energy levels, improve your skin as it is loaded with antioxidants.

 

4. Yogurt

 

yogurt

 

Yogurt or Curd is a fermented dairy product eaten by humans throughout history. It contains high amount of Protein, Vitamin B2, Vitamin B12, Calcium, Phosphorous & Selenium. Full -fat yogurt contains almost every single nutrient needed by humans. It helps in the improvement of bone health, help in keeping good gut health, may lower blood pressure and probiotics found in curd/yogurt helps in good digestion, enhanced immune system make metabolism become faster thus also helping in losing weight. Clocking at 56 calories per 100g, it is a good alternative source of animal protein in fewer calories.

 

5. Fish

 

Fish

 

Fish is the world’s best source of omega-3 fatty acids, Vitamin D & contains high amounts of many nutrients that most people aren’t getting enough of which are incredibly important for our body and brain functions.Omega-3 fatty acid is a nutrient which can be taken in the form of fish oil supplement as well.Fatty types of fishes are considered the best.Adding a dose of fish can improve your health in many ways. It can help prevent heart disease, improve your skin & hair, reduce Alzheimer’s risk, boost brain development, may reduce tissue inflammation & arthritis.

 

6. Fruits

 

fruits

 

Fruits are natural sources of many essential vitamins & minerals that are under consumed, including fiber, vitamin C, potassium and folate. Fruits are low in fats and packed with nutrition thus making it a perfect food for those who want to lose weight and they are fiber rich, helping it to improve the functioning of the digestive tract. Fruits and berries like strawberry,blueberry,kiwi,guava, orange are a great source of Vitamin C which is important for growth and repair of all body tissues & also helps in prevention of cancer and keep your heart protected. Having 1-2 servings of fruits daily helps in overall improvement of health and helps in delaying aging as well.

 

7. Vegetables

 

vegetables

 

Vegetables are important sources of many vitamins and minerals that help our body to be healthy and shields our body from various diseases and infections. They are low in calories and fat and impressively high in nutrients such as potassium, calcium, magnesium,dietary fiber, folate, vitamin A, vitamin E, and vitamin C. Dark green leafy vegetables such as Spinach, Kale contains good amount of vitamins C and K and iron ,calcium and also act as antioxidants in the body. Colourful vegetables such as Carrot, Tomato, Red Cabbage, Beets contains high amount of antioxidants and beta carotene.They help us in achieving healthy glowing skin, weight management, improved energy, reduced risk of heart disease, cancer. Having 2.5 to 5 cups of vegetables daily will surely improve your health.

 

8. Nuts

 

nuts

 

Nuts are bite size nutritional powerhouses packed with healthy fat, proteins, vitamins, antioxidants, and fiber. Though most nuts contain a high amount of fat, they contain a good amount of protein too.They are rich in omega-3 essential fatty acids with anti-inflammatory properties. They also contain vital B-complex group of Vitamins which are essential for optimum health and well-being. Walnuts are great for your heart, peanuts for brain, almonds for disease prevention,pistachios are specially rich in Vitamin B6 etc. Ideal nut serving per day is 28 grams to 30 grams if you are having any unsalted specific nut and a handful if you are having mixed nuts.

 

9. Legumes

 

legumes

 

Legumes are a very healthy food because it is low in fat , high in protein & fiber. After meat, fish and poultry, legumes provide more protein per serving than other types of food. Beans, peas and lentils have about 15-20 grams of protein in a 1-cup serving. They are low calorie yet the rich fiber make us feel fuller longer, thus curbing those hunger pangs. A cup of boiled soybeans has approx 28 grams of protein, a cup of lentils has approx 17 grams, a cup of kidney beans contain approx 15 grams of protein. They provide high amounts of iron and folate as well. Legumes helps in reducing cholesterol levels in blood, regulation of blood sugar level, promote weight loss. For vegetarians legumes are the best forms of protein.

 

10. Herbs & Spices

 

herbs and spices

 

Herbs and spices are category of powerful anti-inflammatory superfoods because they are rich in phytochemicals. Phytochemicals are known to prevent inflammation and allergy. Some herbs and spices contain more potent antioxidants than any other food. The most potent herbs and spices superfoods are, Ginger, Garlic, Pepper, Cinnamon, Cloves, Cumin, Turmeric, Basil, Oregano,Parsley, Rosemary. Spices like Ginger contains potent anti cancer chemicals, Garlic is an anti fungal & anti microbial, Pepper raises your metabolism and is rich with antioxidants, Cinnamon has one of the highest antioxidant levels of any spice, Cloves are great for reducing yeast infection and inflammations, Cumin aids digestion, Turmeric is anti-inflammatory, improves cognitive function & protects against cancer. Herbs like Basil is an effective anti-inflammatory herb with extraordinary healing benefits, Oregano has potent anti bacterial and anti fungal agent, Parsley helps in preventing tumor formation, Rosemary protects us from cancer. So, from today, spice and herb up your dishes for an extra boost of flavour along with health benefits.

 

11. Chocolate

 

chocolate

 

Good news for chocolate lovers, isn’t it? But,first of all chocolate here means Dark Chocolate. Dark chocolate is loaded with nutrients that can positively affect your health as it contains a decent amount of soluble fiber and is loaded with minerals. They are rich in antioxidants, contains high amount of iron, manganese, magnesium & copper. Choose chocolate that has at least 70 percent cocoa to optimize the antioxidant power and health benefits. If you keep a portion check, then consumption of dark chocolate every day can reduce risk of blood clots, lower blood pressure, improve skin quality, and even sharpen problem-solving skills.

 
Now you must be tempted to eat all these super foods loaded with nutrition in your diet always, but a balanced diet including all types of food is a healthy diet. How many of these superfoods do you eat everyday? What is your favourite superfood?

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72 thoughts on “Superfoods : Nutrient powerhouses for a healthy life

  1. I would be careful calling certain animal products power houses. Eggs (do not raise good cholesterol) and yogurt and fish are definitely not healthy for us. I would recommend anyone to stay with the raw legumes, fruit, seeds and nuts, but stay away from animal products period.
    Animal products can be beneficial in the short term but these have a detrimental effect on your body in the long run.

    Like

    1. Thank you for stopping by and for the comment.
      “A 2011 study in the journal Food Chemistry found that regular egg consumption may be associated with a reduced risk of cardiovascular disease and cancer because of their high levels of antioxidants.”
      “It’s also crucial to distinguish between dietary cholesterol and cholesterol in the blood. Accordingly, the Dietary Guidelines for Americans 2015 removed the prior recommendation to limit consumption of dietary cholesterol to 300 mg per day.”
      For yogurt/curd, unless you eat high fat flavored yogurt loaded with sugar,they are low calorie high protein food.
      “White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet.” According to studies conducted by Harvard, “There is strong evidence that eating fish or taking fish oil is good for the heart and blood vessels. An analysis of 20 studies involving hundreds of thousands of participants.” Hope that supports why i included them in the list of superfoods πŸ™‚
      Not all raw legumes are good, For example-Kidney beans contain toxins when raw. Vegan food is good but Vitamin B12,a water soluble vitamin that is involved in the function of every cell in the body is critical for life and isn’t found in any amount in plants (except some types of algae). There is a saying, too much of a good thing is harmful.So, a healthy balanced diet including a little of everything is a good diet according to me.

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  2. I do not want to get into a health and nutrition debate :), but here are the highlights of the studies I follow, maybe you can take a look:
    Eggs: We conclude that eggs consumption, in addition to its hypercholesterolemic effect, increases plasma and LDL oxidizability, a phenomenon which was shown to enhance the progression of atherosclerosis. The atherogenic properties may contribute to the accelerated atherosclerosis prevalent in populations with high cholesterol intake (https://www.ncbi.nlm.nih.gov/pubmed/9001684).
    Optimal cholesterol level: The normal low-density lipoprotein (LDL) cholesterol range is 50 to 70 mg/dl for native hunter-gatherers, healthy human neonates, free-living primates, and other wild mammals (all of whom do not develop atherosclerosis). Randomized trial data suggest atherosclerosis progression and coronary heart disease events are minimized when LDL is lowered to <70 mg/dl. No major safety concerns have surfaced in studies that lowered LDL to this range of 50 to 70 mg/dl. The current guidelines setting the target LDL at 100 to 115 mg/dl may lead to substantial under-treatment in high-risk individuals (https://www.ncbi.nlm.nih.gov/pubmed/15172426).
    Fish oil: this is an interesting article with scientific backups http://erinjanus.com/vegan-sources-of-omega-3/
    And this one πŸ™‚ https://nutritionfacts.org/topics/fish/
    Anyways, I like you blog posts
    Have a nice day!

    Like

      1. Yes you are absolutely right about that! But more and more studies are showing a negative correlation with animal protein unfortunately. I am absolutely convinced that a balanced diet like the one you promote is healthy, if the lifestyle follows, but it impartial to still comprehend that certain foods do cause great harm to your body in the long term, so after 40 years or so.

        Unfortunately diets are so complicated and if taken too seriously, they can submerge you into being obsessed with it resulting is worse results πŸ™‚

        Keep up the good work!

        Liked by 1 person

  3. I love this. I would love to share this! Also..I have a few questions…where do you purchase your matcha? Are there any suggestions for places the best quality? I want to add it to my pantry.

    Since you mentioned chia seeds…what are your favorite ways to eat meals with chia?

    Thanks in advance

    Liked by 2 people

    1. Thank you so much, I am so glad you loved that. I didn’t purchase matcha, my elder sister was living in Japan for sometime so she brought me some. I heard that Amazon keeps organic good quality matcha so you may try from there.
      As for the chia seeds, I soak them in milk and then add honey and fresh cubbed fruits to it and have for breakfast 😊 Hope that helps

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  4. I’m definitely saving this article! I have begun my healthy eating journey and these are some great tips to remember with superfoods! I’ve been trying out acai bowls and I’m obsessed!!! But I’m totally digging your tips!!!

    Liked by 1 person

  5. This is such a great list! I’ve been trying to get my diet on track and there’s so many different articles about this and that but this one was easy to understand. And lucky for me I love everything on the list!

    Liked by 1 person

  6. This is great info and I’m glad you brought up Matcha powder because it’s super healthy for you. I used to take it all the time and have stopped, but am now going to try and take it again. I also like to take green juice when I can.
    If you’d like check out my blog lilpickmeup.com. I’m following you now. I found you via the FB group. Nice to virally meet you! I love networking with other bloggers! πŸ™‚
    You can also look at this article on the benefits of probiotics. It’s worth the read! πŸ™‚
    https://blog.310nutrition.com/best-reasons-for-probiotics-benefits-of-listening-to-your-gut/
    Have a great weekend!

    Liked by 1 person

    1. Yes start having matcha again, it’s so rich with antioxidants. Green juice,wow would love to know the recipe of green juice ,yummy & healthy at the same time😍😊. Will surely check your blog 😊 Thanks for stopping by,great to meet you .

      Liked by 1 person

    1. Thanks for stopping by, I am glad that you liked it. Green tea is a great source of antioxidants as well 😊 Do try matcha is possible 😊

      Like

    1. Thanks 😊😊😊 I generally eat chia by making a pudding or by sprinkling on bread with other grains for a crunchy and healthy topping 😊

      Like

  7. What a great post. Just the other day I bought me some chia seeds. I did not know about macha. …so have to explore that.
    Will keep the others in mind ❀️

    Liked by 1 person

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