Superfood is a marketing term used for foods that are said to have high nutrient density and thus provides various beneficial health effects. The preponderance of superfoods is from the plants and are rich in vitamins, minerals, fiber and antioxidants.
- Berries
Loaded with vitamins, soluble fiber and phytochemicals such as flavonoids. It has been noted that the berries contain antioxidants which can protect the body from cell deterioration that may cause cancer of the skin as well as bladder, lung and breast. Flavonoids in berries according to the American Heart Association, can reduce risk of heart conditions in women.
- Kale
These vegetables are characteristically Dark and leafy greens proved to be loaded with Vitamins A, C and K as well as fiber and calcium. Kale contains Bile acid binders and cholesterol lowering compounds. Kale also contains vitamin K, a nutrient that’s important for blood clotting. A single cup of kale contains almost 70% of the daily recommended amount. Lutein and zeaxanthin, two minerals associated with a lower incidence of cataracts and macular degeneration, are found to be abundant in this leafy green vegetable.
- Olive Oils
Extra virgin olive oil is a fantastic supplement to a balanced diet as it is rich of heart-healthy fats that may help in lowering risk of heart diseases, promote good cholesterol and help to regulate blood sugar levels. It also contains antioxidants such as Vitamin E which has shown to protect against cancers at various locations. Human studies have also revealed a link between lung, cervical, and prostate cancer risk and low serum or plasma levels of vitamin E.
- Fish
Salmon, mackerel and certain other are filled with omega-3 fatty acids and vitamins such as B2 (riboflavin) and D. It also contains minerals such as iron, zinc, calcium and potassium etc. Omega-3 fatty acids, which are believed to reduce the risk of cardiovascular diseases. It is advised to avoid consumption of fish that are at the higher end of the food chain.
- Chia seeds
Chia seeds have gained popularity in recent years as a “superfood” due to their nutritional profile and potential health benefits. Chia seeds have proven to be a rich source of fibre, omega-3 fatty acids, protein, calcium, and various other micronutrients. These seeds have shown to improve digestive health, lower risk of heart diseases and regulated blood sugar level.
- Turmeric
Turmeric is an old age spice that has long history of being used for purposes in different cultures. The spice is rich in a number health beneficial nutrients such as Potassium, Vitamin C, Manganese and Iron. Curcumin, an antioxidant found in turmeric, has anti-inflammatory qualities. According to certain research, turmeric has the ability to alleviate inflammation.
- Yogurt
Yogurt is often referred as a complete superfood. It is rich in protein, calcium, probiotics and vitamin B. These nutrients enhance the gut microbiota, offer protection for the teeth and bones, improve immunity and can be a good source of proteins for weight-loss diet. Studies suggest that higher yogurt consumption is associated with a lower risk of colon cancer.
