10 Superfoods to include in your diet

Eating healthy or Superfoods and staying healthy go hand in hand. You can’t achieve one while ignoring the other. When you eat consciously you feel good from the inside, when you feel good you’re more content and happier which leads to being more productive, and so on… the cycle never ends.

So, what can you expect from this article?

Here, I’ll be talking about the top 10 foods aka Superfoods which you must include in your diet to stay healthy and energetic. This list contains only those superfoods that are easy for you to find and incorporate into your diet. Let’s dive into the main part:

1. Nuts:

The number one superfood on this list is nuts- be it almond, cashew, walnut, raisin, pistachio, or more. There is hardly anything that nuts can’t do. They are loaded with antioxidants, magnesium, insoluble fiber, healthy polyunsaturated fats, and whatnot. Nuts are great for heart and brain health. They also reduce the risk of diabetes and cancer.

Eating Tip:

Grab a handful of nuts and snack on them whenever feeling hungry. You can also try nut butter available in the market or make it in the comfort of your home. Spread a tablespoon of nut butter on your toast and enjoy!

2. Berries:

Strawberry, raspberry, cranberry, blueberry, and the like are packed with many potent natural chemicals that could help in shedding those extra kilos. Berries are a rich source of antioxidants, iron, Vitamin C, and calcium. You can find them either fresh or frozen. While buying frozen make sure they are unsweetened.

Eating tip:

Add them to your morning bowl of oats or muesli or take a bowl of yogurt and sprinkle them on top. This nutritious breakfast is a great way to start your day.

3. Egg:

Do you know the nutritional value of humble eggs? It’s a source of protein, iron, iodine, phosphorus, healthy fats, Vitamin D, A, and B12. Eggs have antioxidants- lutein and zeaxanthin, which are said to reduce the risk of many eye diseases like macular degeneration and cataracts. One single egg contains 6 grams of protein and 70 calories which helps in weight management.

Eating tip:

Make an omelet using a full egg. Add lots of veggies to make it extra nutritious. Don’t forget to sprinkle some salt and pepper. Enjoy!

4. Sweet potato:

Potatoes and sweet potatoes are very similar but their nutritional value ain’t. A decent-sized sweet potato has almost 4 grams of protein and 11 times the recommended daily intake of Vitamin A which helps in fighting cancer. It is also loaded with potassium, fiber, and carotenoids. According to the Asia Pacific Journal of Clinical Nutrition, the consumption of Vitamin A-rich vegetables like sweet potato leaves and garland chrysanthemum might provide protection from lung cancer.

Eating Tip:

Boil some sweet potato and sprinkle salt and a dash of lemon on top of it. Enjoy your perfect evening snack. You can also try sweet potato wedges by roasting them until they turn light brown. Add seasoning of your liking and boom you’re good to go.

5. Dark Chocolate:

The exponential sugar content in desserts fails them in the health department. But wait, dark chocolate is an exception here. The cocoa present in dark chocolate has a high concentration of good-for-you antioxidants which aids in controlling blood pressure, fiber, potassium, magnesium, copper, and calcium. While purchasing your dark chocolate check the cocoa %age in it. If it’s 70% and above go for it without any second thought. You can find it too bitter for your liking in the beginning but take this as a medicine. And eventually, you’ll get used to the taste.

Eating Tip:

It can be eaten daily. One cube of dark chocolate will not only boost your health to another level but also satiate your dessert craving.

6. Spinach:

Remember, Popeye’s favourite veggie was Spinach? This green superfood is readily available in winter. It is filled with vitamins A, C, E, and K, protein, iron, fiber, and essential antioxidants. One cup of spinach contains as much protein as a boiled egg which too for half the calories.

Eating Tip:

Make a green smoothie of spinach with other seasonal fruits if you don’t like the taste of spinach. This smoothie is quick to make and tastes heavenly. Or steam the spinach and then consume it which makes it easy for the body to absorb the nutrients. You can also saute spinach in olive oil. Put some seasoning and enjoy.

7. Lentils:

A substitute for meat for vegetarians, ain’t it? Lentils are high in fiber and protein.

Although lentils are so nutritious, they are still low in calories. One cup of cooked lentils contains 230 calories and no fat. If you’re trying to go on a calorie deficit diet don’t forget to include lentils in it.

Eating Tip:

Make lentil curry and enjoy with rice or add to salads and soups for extra appeal.

8. Garlic:

Yes! You read that right. This pungent bulb is one of the Superfoods and has been used for centuries to turn aside diseases as it is an amazing source of vitamins B1, B6, and C. It has anti-inflammatory properties and helps in suppressing bacteria. The sulfur content present in garlic helps in controlling blood pressure and cholesterol levels in the body. Due to its numerous benefits, it’s worth giving it a try.

Eating Tip:

Mince garlic and cook it with your curries or use it in sauces and dressings of soups. It can spice up any dish so add freely.

9. Banana:

This superfood is among the world’s most famous fruits. Bananas are rich in antioxidants, fiber, potassium, magnesium, vitamins, copper, and manganese. It has resistant starch and pectin which keep you full for a longer duration. According to a study, those women who ate 2-3 bananas per week have a lesser chance of developing kidney disease.

Eating Tip:

Enjoy it either on top of peanut butter toast or eat it directly as a snack. Bananas will keep you full for long helping you in your weight loss journey.

10. Beetroot:

Extensively used in salads, wholesome beets are high in vitamin C, fiber, magnesium, and folate. It can help in lowering high blood pressure and is amazing brain food too.

Eating tip:

Try a colorful salad bowl consisting of grated veggies like pepper, carrots, beans, and beetroot. Mince onion and garlic to add extra flavour and serve it with a dash of lemon and pepper.

Takeaway

Staying healthy in our busy lifestyle is very difficult as well as crucial. But if you incorporate the above-mentioned foods in your diet I’m sure your body will thank you and you will feel a drastic improvement in your mood and energy level. Just remember to say no to sugar and saturated fat.