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Top 20 superfoods for a healthy life

Healthy and nutritious food is the key to a happy life. This universal truth drives fitness experts and health-conscious people to run behind the latest diet trends. But did you know that tweaking your diet a bit by incorporating more fruits and veggies can reap you long–term health benefits? This well-known fact is something even a child knows, but what foods should you eat to get that shiny glow from inside out. If you are confused about this and don’t know how to go ahead, then fret not. This article will provide you with a comprehensive list of all the healthy superfoods that you can add to your diet to improve your quality of life. 1

Apples

An apple a day keeps the doctor away. This famous saying is quite true.

Apples are rich in fiber, vitamin C, and antioxidants and make up for that perfect snack to keep you full throughout the day.

Avocadoes –

This fruit is loaded with healthy fats, potassium, fiber, and vitamin C.

It’s not just creamy but also quite tasty and can be taken as a part of your fruit salad.

Bananas –

Bananas are an excellent source of potassium and are rich in vitamin B5 and folate. (superfoods)

This fruit is readily available and inexpensive. It also improves your digestive health and helps to protect your heart.

Berries –

Berries are a powerhouse of antioxidants (superfoods) that have shown significant benefits in protecting our bodies from the damage caused by free radicals.

These delicious fruits can be taken as such or in smoothies. Make sure to add them to your diet as they strengthen metabolism and boost immunity.

Oranges – (superfoods)

Oranges are citrus fruits loaded with vitamin C, and we’ll know for their immune-boosting functions.

Eating oranges every day will help keep your skin healthy and help prevent cancer as they are rich in antioxidants.

Kale – green veggie superfoods

Kale is a green veggie that is undoubtedly worthy of praise as it’s loaded with health-boosting nutrients like vitamin A, phosphorus, and folate.

This nutritional superstar reduces the risk of several types of cardiovascular diseases. It can be added to various meals ranging from tacos to smoothies.

Tomatoes –

Tomatoes are rich in an antioxidant called lycopene which reduces the risk of bladder, prostate, skin, and stomach cancer.

It is also rich in potassium, vitamin A and C. It is beneficial in maintaining heart health and tissue repair.

Bell peppers – 

Bell peppers have a mild taste and are well known for scoring calories. They contain a metabolism-boosting compound called dihydrocapsiate. Each serving of these veggies contains about 3 times the daily requirement of vitamin C.

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Broccoli (superfoods)– 

These flower-shaped veggies are packed with several nutrients, of which the phytonutrient sulforaphane is an important one. This nutrient has been shown to help ward off prostate, breast, lung, and skin cancer.

Broccoli is also rich in vitamin C. You can eat this veggie by boiling them or sautéing them with other veggies.  

But be careful while having them, as people with sensitive stomachs tend to feel bloated and a bit gassy after eating them.

Carrots –

Carrots are an excellent source of vitamin A, C, and K and are rich in beta carotene compounds.

This orange veggie is a part of the diet as it is beneficial in losing the risk of developing certain types of cancer like breast cancer and lung cancer.

Onions –

This veggie is rich in quercetin, a flavonoid that regulates body glucose levels, torches body fat, and keep new fat cells from forming.

This culinary staple is versatile and can be added to dishes ranging from homemade burgers, sandwiches, veggie sides to rice and omelets.

Onions are also low in calories and help keep your heart healthy.

Sweet potatoes –

This tuber is rich in vitamin A, fiber, and proteins. It also contains a satiety protein and helps to keep you fuller in between meals.

And the best part is that eating it regularly lowers the risk of getting lung cancer.

Tuna – 

Tuna is one of the best seafood for weight loss and is rich in DHA (docosahexaenoic acid).

It can be enjoyed about two to three times a week and is rich in proteins.

Tuna prevents the belly fat cells from expanding in size.

Sardines –

Sardines are tiny fishes that pack a nutritional punch. They contain vitamin D, omega – 3 – fatty acids, and selenium, among other nutrients.

Canned versions are also available but be careful as they are rich in sodium. 

Chicken breast – 

Chicken breast contains more than half of the body’s daily recommended protein content. It is the perfect choice for athletes and gym-goers.

It can also be made into a post-gym savory or can be a part of your impressive date – light moving.

Peanuts –

Peanuts contain many good fats and are a great way of adding magnesium, folate, arginine, vitamin E, and copper into your diet.

Eating peanuts can not just help your live longer but also helps to lower the risk of getting diabetes.

Cheese –

Cheese is an excellent source of calcium, fat, and protein and can be a part of your healthy eating plan.

This delicious fermented food also acts as a source of probiotics for improving your gut health.

The best part of eating cheese is that it gets rid of those blemishes and gives you glowing skin. So, don’t forget to add this scrumptious food to your diet.

Extra virgin olive oil – superfoods

This is one of the world’s healthiest vegetable oils that contain heart-healthy monounsaturated fats.

It lowers high blood pressure, improves cholesterol levels, and boosts your hair and skin health.

Apple cider vinegar –

Apple cider vinegar is excellent to use as a salad dressing or add flavor to your meals.

It contains a compound called alpha-linolenic acid, which helps to reduce the risk of heart disease. Moreover, it can also maintain blood sugar levels and moderate weight loss.

Dark chocolate – superfoods

Dark chocolate is loaded with magnesium and is an excellent source of antioxidants.

It is also beneficial in protecting heart health but only when not packed with sugars and saturated fats.

superfoods- Other super healthy foods you don’t want to miss out on :

 Besides the superfoods mentioned above, there are tons of super healthy foods to add to your diet. Some of these are listed below –

  • Eggs
  • Meat – lamb, lean beef
  • Nuts and seeds – Chia seed, coconut, macadamia nuts, walnuts.
  • Vegetables – Asparagus, cauliflower, cucumber, garlic.
  • Seafood – shellfish, shrimp, trout.
  • Grains – Brown rice, oats, quinoa.
  • Bread – Ezekiel bread, homemade low–carb bread
  • Legumes – Green beans, kidney beans, lentils
  • Dairy – While milk, yogurt
  • Fats and oils – Butter from grass-fed cows, coconut oil.
  • Tubers – Potatoes.

Bottom line : superfoods

Changing your meals by adding these superfoods will definitely positively transform your health. You can take them as a snack or include them in your cooked meal but regardless of your choice, remember not to overdo them. Consume them in moderation as an excess of anything is certainly not good for health. 

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