Super foods you should choose
in you diet
There is no classification as a superfood, naturally edible products have their own nutritional values.
One can choose which sort of food to be eaten based out of necessity, it could be just as a vitamin supplement or an energy source, a protein diet, or as to treat a deficiency. However there a few nutritional benefits of a few easily available foods from the market. Let’s see them one by one and its nutritional values.
1. Yogurt/Curd
Curd from diary milk may contain lesser calcium than milk but it comes with one of the most important elements that are to boost your immunity. Curd has some useful bacteria in it, also called probiotics. Such good bacteria cleanse the digestive tract protect from harmful bacteria.
Yogurt could treat diarrhea condition, eat plain yogurt with little sugar mixed in it to activate the bacteria before consumption.
It could be consumed daily as a dietary supplement. Try yogurt instead of processed sauces or dips for your nachos or crackers.
2. Green Leafy Veggies (Greens)
Greens are an excellent source for nutrients like magnesium, zinc, calcium, folate, iron, vitamin C, phytochemicals and fiber. There are a variety of leafy vegetables to choose from and recipes to add to your regular diet. Most of the leafy vegetables are available throughout the year in most of the countries.
Microgreens aka., sprouts, are a good source of nutrients and a wise choice for a regular diet. The best part about microgreens is, you could produce them in your kitchen itself.
3. Berries
High in antioxidants, vitamins minerals and nutrients. Most of the berries available are used in Ayurveda medicine due to their healing properties to treating several ailments with respect to digestion, reduces heart risks and also boost immunity.
Indian gooseberry is packed with Vitamin C that boosts immunity, black raspberry has properties to reduce heart risks and blueberries have stress-relieving properties with its antioxidants.
4. Nuts/Dry fruits
Nuts are high protein and fiber-rich diet. A handful of nuts and dry fruits daily will add the essential healthy fat which reduces heart risks. They also contain antioxidant and anti-inflammatory properties.
Nuts can be consumed during breakfast or on empty stomach.
Nuts like almonds have very high nutritional values from relieving stress, a good source of Vitamin E, helps reduce weight, rich in antioxidants that protect oxidation of LDL cholesterol that will reduce heart diseases.
5. Whole grains
Unrefined grains are whole grains, that contains the outer fibrous coat/cover called bran. Bran has fiber, minerals and antioxidants which is good for health. Consumption of whole grains helps reduce cholesterol which not good for the heart.
A healthy breakfast of whole-grain Oats or cereals or brown rice should provide the essential fiber, nutrients and antioxidants.
Choose wisely of the processed foods like bread that contains whole wheat than refined.
6. Garlic, Ginger and Turmeric
These are the three magical tasteful ingredients that bring flavor to your food as well as its added health benefits.
Garlic has been in use for ages now, a good source of fiber, Vitamin C & B6, manganese, and selenium. It boosts immunity, helps reduce blood pressure & cholesterol, studies say that it can prevent certain cancers as it contains sulfur in it.
Ginger has antioxidants and anti-inflammatory properties. It helps reduce sore throat and nausea and acts as a homemade remedy to relieve pain due to inflammation. It also treats heart diseases and cancer.
Turmeric is well used in Indian Ayurveda as an antibiotic in wound healing. As this is close to the ginger family has similar health benefits like reduces pain, antioxidants and anti-inflammatory properties, reduce heart diseases and certain cancers.