Superfoods contain an abundance of nutrients, energy and health benefits that we need to sustain ourselves. Here are six that I swear by
Healthy eating habits are associated with a lower risk of high blood pressure, heart disease, diabetes and some types of cancer, according to studies conducted over the years. However, some foods stand out enough to receive special attention and even earn the moniker of superfoods. These so-called superfoods provide a number of vital nutrients that can enhance your meals and snacks and improve your overall eating pattern. Here are six of them that I swear by and regularly add to my diet.
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almonds: This nut has been part of the Indian household for centuries. Regular consumption of almonds can help lead a healthier lifestyle as they contain several nutrients including vitamin E, magnesium, protein, riboflavin, zinc. Almonds are good for heart health because they help lower total and LDL cholesterol and reduce heart-damaging levels of inflammation. Almonds are also a great supplement for those trying to manage type 2 diabetes because they can help reduce the blood sugar impact of carbohydrate-rich foods they eat with them. Almonds are also rich in vitamin B2, vitamin E, magnesium and phosphorus: nutrients known for their role in releasing energy from food. Just what you need to be active for longer every day.
You green: Growing up, our parents and doctors always tried to convey the health benefits of including greens in our diet. With good reason, indeed. Because leafy vegetables are rich in calcium and vitamins A and C. It is also a good source of phytochemical-based compounds, which are beneficial for our health. They also improve fiber nutrition. There are a number of ways you can include leafy greens in your diet. Throw them in a salad, make spinach if to be had together with yours rotisor just make a simple spinach soup.
Sweet potato: Sweet potatoes are a type of root vegetable that is rich in fiber, potassium, and vitamins A and C. It is also rich in antioxidants and fiber, which protect your body from the harmful effects of free radicals and support a healthy digestive system and brain. They are also very rich in beta carotene, which boosts your immune system and promotes healthy vision when converted to vitamin A. One of the easiest and best ways to enjoy superfoods is to bake a batch of sweet potatoes, whole or sliced.
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Turmeric: Turmeric has been used in Ayurvedic medicine for centuries and contains many nutrients that are beneficial for health, such as calcium, vitamin C, manganese and iron. In addition to these nutrients, curcumin, the active ingredient in turmeric, is also believed to have anti-inflammatory and antioxidant properties, which can help with a variety of health problems. One way I would recommend you to consume it is by making turmeric milk.
Olive oil: Monounsaturated fatty acids, polyphenols, and vitamin E are found in olive oil: all nutrients that can help reduce the risk of heart disease, diabetes, and other inflammatory diseases. Olive oil also has high concentrations of polyphenolic chemicals and monounsaturated fatty acids (MUFA). The easiest way to include it in your diet is to add a spoonful on top of your favorite salad.
legumes: Legumes are a good source of plant protein, fiber and folate. They can help reduce the risk of heart disease, according to studies. Studies also show that they provide numerous health benefits, such as better control of type 2 diabetes, lower blood pressure and lower cholesterol. Alfalfa, lentils, peas, beans (including soybeans) and peanuts fall into the legume category. To enjoy their beneficial benefits, try adding them as a component of your daily meals.
Yasmin Karachiwala is a leading fitness expert and pioneer of the Pilates system of physical fitness in India.
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