Top 16 SuperFoods For Health
Frankly, there is no compair of super food to get different nutrition through food.
This super food term was created for marketing different foods.
In nutrition science, foods that are rich in different types of essential nutrients are called super foods.
The terms of Super food it’s does not mean that you will get all kinds of nutrients with one food.
So hello guys we are Stylexaa in this article we are going to discuss about top 16 SuperFoods for health, so let’s start to read this article.
Here is 16 SuperFoods list
1. Dark Green Leafy Vegetables:
Dark leafy Green Vegetables are good source of essential nutrients such as Zinc, Folate, Calcium, Iron, Vitamin C, Magnesium, Fiber.
Why Dark Green leafy vegetables are Super Food?
Because Dark leafy is helps to reduce chronic illness risk, such as type 2 diabetes and heart disease.
It’s also contain high ammount of Antioxidants, Anti-inflammatory compound such as Carotenoids , it’s also helps to reduce risk of different types of Cancer.
Some Dark Green leafy vegetables is Kale, Spinach, Collard Greens, Swiss Chard, Turnip Greens etc…
How to Eat Dark Green leafy Vegetables?
Many Dark Green leafy vegetables have bitter taste, you need to add this ingredients on your Salads, Soups, Smoothies creatively.
Berries is a another super nutritious food because it’s contains lot of Vitamins, Minerals, Antioxidant and Fiber.
Why Berries are Super Food?
Berries have high amount of antioxidants it’s helps to reduced the risk of Cancer and chronical disease like heart disease, brain illnesses and beneficial for others types of inflammatory conditions.
Berries also beneficial for treating digestive problems and immune system related disorder.
Some most common Berries is Strawberries, Raspberries, Blueberries, Cranberries, Blackberries etc…
How to Eat Berries?
The berries are delicious to eat, you can easily include this super fruits on your daily breakfast, Salad or Smoothie, it’s not only delicious it’s also good for your health.
3. Green Tea:
Green tea is a Caffeinated drink, with many health benefits.
Why Green Tea are Super Food?
Green Tea contains high amount of Poly Phenolic Compounds it’s have Powerful Anti-inflammatory effects. Green Tea also Contains high amount of Antioxidants, one of the super beneficial Antioxidant in Green Leafy Tea is Catechin epigallocatechin gallate (EGCG).
EGCG is helps to protect different types of Chronic Disease such as Diabetes, Heart Disease, Cancer.
Not only that Green Tea also helps to loss weight. Because Green Tea have a Super Combination of Caffeine and Catechin epigallocatechin gallate, it’s beneficial for Weight loss.
How to Consume Green Tea?
We all know how to prepare tea, but when you prepare green tea don’t add sugar, and remember don’t drink it in empty stomach.
Eggs is super beneficial and nutritious food in the whole world. But some people worry due to eggs contains high amount of Cholesterol, but it’s a myth because eggs contains healthy Cholesterol.
Why Eggs are Super Food?
Eggs(whole eggs) is a good source of essential nutrients such as Choline, Vitamin B, Selenium, Iron, Vitamin A, and Phosphorus.
Eggs is also a good source of high amount of animal protein. Which includes all 9 essential amino acid. It’s helps to build your muscles.
Eggs also contains two types of antioxidants. Lutein and Zeaxanthim. Which are super beneficial for eye health.
Don’t be panic about Cholesterol, because eggs Contains healthy Cholesterol, and researchers proved that cholesterol containt in eggs do not increase the risk of Heart disease or Diabetes.
When you consume eggs it’s helps to increase HDL Cholesterol. It’s beneficial for your heart health.
How to Eat eggs?
We already know how to eat eggs, but remember don’t consume too much egg yolks, you can only consume 2 egg yolks daily.
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Legumes is a super beneficial plant foods, such as Soy, Lentils, Peanuts, alfalfa, Peas etc…
Why Legumes are Super Food?
Legumes contains lot of healthy nutrients and it’s helps to preventing various disease.
Legumes is a good source of Vitamin B and also contains high amount of Protein, Minerals, Fiber.
Legumes helps to treat Blood Pressure, Cholesterol, Type 2 Diabetes etc…
Legumes also beneficial for maintain healthy weight, because it’s Contains healthy fiber. You need to include this on your weight loss diet.
How to eat legumes?
Simply cook it, or you can soke it overnight, then mix your salad.
6. Seeds and Nuts:
Seeds and Nuts contains high amount of fiber also contains lots of plant protein, and good fat.
Why Nuts are Super Food?
Nuts contains different types of plant Compounds include Antioxidant and anti-inflammatory compounds. Which can protect you from oxidative stress.
Research proved that the consuming nuts are good for your heart health.
Some most common nuts is Almonds, Pistachios, Walnuts, Pecans, Brazil nuts, Cashews, Macadamia nuts.
Peanuts basically a legumes, but it considerd as a nuts.
Some most common seeds is Pumpkin seeds, Chia seeds, Sunflower seeds, Hemp seeds, Flax seeds.
How to eat nuts and seeds?
You can consume nuts anytime, also you can include your breakfast or evening snacks because it’s good for weight loss and heart health.
Yougurt is basically a fermented food item made from milk, and it’s contains Calcium, Protein, Pottasium, Vitamin B and healthy Probiotics.
Why Yougurt are Super Food?
Yougurt is a thick consistency probiotic rich foods, it’s beneficial for gastro intestinal system.
Yougurt also helps to reduce blood pressure and cholesterol and also improve your digestion. Yougurt have super anti inflammatory effects.
Yougurt basically made from cow milk, some people are unable to digest Yougurt because they have lactose intolerance,
Yougurt also made from non dairy products such as rice milk, coconut milk etc…
How to take Yougurt?
You can add Yougurt on your morning breakfast, or after dinner meal, but don’t consume commercially produced Yougurt because it’s contains sugar.
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Garlic is a super nutritious plant food, it’s related to Shallots, Leeks and Onions, Garlic is a good source of essential vitamins and nutrients such as manganese, Selenium, Vitamin B-6, Vitamin C and Fiber.
Why Garlic considerd as a Super Food?
Garlic have many medicinal benefits, Researchers proved that garlic helps to reducing Cholesterol and high blood pressure. It’s also healthy for your immune system.
Garlic contains sulfur compounds it’s also helps to prevent some types of cancer.
How to eat Garlic?
Simply add your meal, because it’s enhance flavour, or you can chew it.
9. Olive Oil
Olive Oil is a healthiest oil extracted from the olives and one of the essential ingredients of the Mediterranean diet.
Why Olive oil known as a super food?
Olive oil contains high amount of monounsaturated fatty acids & Polyphenolic compounds.
When you add this oil on your diet, it’s help to reduce inflammation and also reduce the risk of critical illness such as diabetes and heart disease.
Olive Oil also rich in antioxidants and Vitamin E and Vitamin K, it’s can protect your body from oxidative stress.
How to consume olive oil?
Just add little amount of oil on your meal, but don’t heat this oil.
Ginger is a types of plant root from China, it’s commonly used as a medicine and a flavour enhancer.
Why Ginger called as a Super Food?
Ginger root contains high amount of antioxidants it’s known as Gingerol, due to this it’s much more beneficial for our health.
Ginger helps to treat Nausea, Pain from acute and also beneficial for chronic illness such as dementia, heart disease and reduce the risk of certain types of cancer.
How to eat Ginger?
Ginger is available on market as an oil, juice or Powdered form, you can add this into soups, sauces, teas and stir-fries.
Turmeric is a plant root from India, it’s closely related to Ginger, it’s mainly used every day for cooking purpose, but it has awesome health benefits.
Why Turmeric is known as Super Food?
Turmeric contains Curcumin, and curcumin have powerful antioxidant and anti-inflammatory properties.
Many of the Research proved that Curcumin beneficial for preventing and treating Cancer, Diabetes and Heart Disease.
It’s also speed up the process of body’s natural healing and also reduce pain.
But it has a down side, Curcumin doesn’t absorbed easily by our body,
How to consume Turmeric?
You can use this on your cooking, or you can also add your milk.
Salmon is a super healthy highly nutritious fish, it’s contains healthy fat, Vitamin B, Selenium, Pottasium and lots of Protein.
Why Salmon fish known as a super food?
Salmon fish rich in omega 3 fatty acids, which is highly beneficial for our heart health and brain cells, it also helps to reducing inflammation.
When you add salmon on your diet, it also helps to reduce the risk of heart attack, also good for weight loss and a maintain a healthy weight, also beneficial for Diabetes.
A major down side of eating sea food is their contamination of environmental pollutants and heavy metals.
How to eat Salmon safely?
You definitely need to add salmon on your diet, but try to consume two to three servings per week.
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Avocado is a super healthy and nutritious fruit in the world. avocado contains many essential nutrients and vitamins, fiber, healthy fat, minerals.
Why avocado known as a super fruit?
Avocado contains many essential nutrients, not only that it’s contains large ammount of monounsaturated fats, Oleic acid is the major predominant monounsaturated fats in avocado. It’s help to reduce inflammation.
When you consume Avocado it’s help to reduce the risk of diabetes, metabolic syndrome, heart disease and some types of cancer.
How to eat Avocado?
Simply add on your meal, or you also eat as a fruit.
14. Sweet Potato:
Sweet Potato is a type of plant root, it’s contains many healthy nutrients,fiber, Pottasium, Vitamin A and C.
Why Sweet Potato are Super Food?
Sweet Potato are rich in carotenoid, it has powerful antioxidant properties, and reduce the risk of different types of cancer.
Sweet Potato also beneficial for maintain blood sugar levels, and control type 2 diabetes.
How to eat sweet Potato?
You can add this vegetable on your meal, or you can also eat as a fruit.
Mushroom is a another super nutritious food, some of the most common edible mushroom is Portobello, Shiitake, Crimini, Oyester mushroom, button mushroom.
Why Mushroom known as a super food?
Mushroom contains different types of Vitamin and mineral such as Vitamin A, Fiber, Pottasium and Antioxidant.
When you eat mushroom your body get more nutrient than other vegetables.
Mushroom contains high amount of antioxidants, due to this reason it’s also helpful to reduce the risk of cancer and also reduce inflammation.
Another important things of mushroom is that waste products of agriculture used to grow them. Due to this reason mushroom is a healthy and sustainable food.
How to eat Mushrooms?
Simply add on your salad or meal.
Seaweed is a nutrients rich sea food, it’s mainly used in Asian food, but it’s get maximum popularity of the whole world because of my nutrients value.
Why seaweed considered as a Super Food?
Seaweed are rich in Vitamin K, Folate, Iodine, Fiber and other nutrients.
The sea vegetable is a good source of bioactive compounds, it has powerful antioxidant properties.
Due to contain high amount of fiber, it helps to reduce the risk of different cancer, obesity, diabetes, Cancer.
How to eat seaweed?
Just simply add on your salad.
Get more nutrition through food, you need to focus one or two super food.
For maintain your good health you need to consume different types of vegetables and seasonal fruits every day.
When you combine all different types of vegetables and fruits on your balanced diet, it’s beneficial for your overall health and also helps to treat some chronic disease.
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