Today, while everyone wants to lead a healthy life, they continue to be hard pressed for time. There are some superfoods which are loaded with vitamins, minerals and are rich in nutrition. These foods are also easily available in the local market. The inclusion of these foods in your daily diet can make your meal nutritious which in turn helps in reducing the risk of many diseases.
Let us look at the top 10 healthy superfoods to be included in your daily diet –
It is a green leafy vegetable full of folate, vitamins, fibre, iron, calcium etc. You can cook it by lightly stir frying it or eat it raw in salads. If you don’t like the taste, just add the spinach puree to your bread flour or chapati flour and you will get a healthy green chapatti.
You can also add it in soups, vegetable juices, pizzas, salads, egg omelettes and many other dishes. You will not get much taste but your body will reap the huge nutritional benefits of spinach. It is a simple vegetable easily available in the local market. It is helpful in preventing many diseases like heart disease, cancer, osteoporosis etc.
All beans are good for your body as they contain soluble fibre. The soluble fibre in beans, soak the cholesterol and allows the body to dispose it off, without allowing it to accumulate on the artery walls. They are high in antioxidants and low in calories.
Black beans are especially very good as they boost the brain and memory capacity. They are full of anthocyanins, which improve the brain functions.
Beans are loved by most of us. You can add them in various ways in your meals. Add boiled beans to salads or make chickpea hummus or add beans mixed with cut onions, tomatoes and some spices in the chapati or tortilla wrap. Plain black bean or Kidney bean curries are loved by all.
Always soak the beans before cooking as it will remove the indigestible sugar, which causes gas and flatulence.
It is a must in the list of healthy superfoods. Yogurt consists of probiotic organisms that boosts the immune system and helps to fight diseases. Remember not all yogurts are probiotic but nevertheless they are healthy. Yogurt is loaded with calcium and protein. It is easily available or can also be made at home.
Yogurt topped with fresh fruits like strawberries, blueberries, mango slices etc., is loved by children. You can make various smoothies by adding yogurt to fruits like bananas, mangoes, strawberries, papaya or raspberries and many others.
Plain greek yogurt or strained yogurt is good for salad dips. You can also add yogurt to cut salads like chopped cucumber, carrots, tomatoes or onions and serve it with any main dish.
Eggs are a very high source or protein, calcium, vitamins and minerals. Egg whites are rich in selenium, vitamins, zinc, iron and copper. They can be included as part of a healthy breakfast, as they will keep you full for a longer time.
Eggs can be used in different ways like boiled eggs with salads, scrambled eggs, omelettes, healthy snacks of cut vegetables with nuts and boiled eggs etc. They are quick to make and loved by most of us. Eggs are a complete meal and should be included in your list of daily superfoods.
They are loaded with the antioxidant lycopene, which is very good for the body. It is high in vitamins, minerals, protein, fibre etc. Lycopene is responsible for reducing cancer, heart disease, indigestion, vision problems, hypertension, urinary tract infections etc.
You can have tomatoes in juices, soups, salads, sandwiches, pastas, cooked vegetables, tomato rice etc. It is a good raw and healthy superfood. Children love juicy and red tomatoes, so ensure that you have this in your daily healthy diet.
Flaxseeds are high in fibre and omega-3 fatty acids. They have good fats which keep the heart healthy. They are easily available in grocery stores. You can add flaxseed powder to any of your dishes like salads, soups, vegetables, rice, yogurt etc. You can also soak them overnight and have it raw, first thing in the morning.Flaxseeds are responsible for reducing cancer, diabetes, heart diseases and many other diseases.
Blueberries have the highest amount of antioxidants that can be found in any fruit or vegetable. Hence they are called the king of antioxidants. Flavonoids are found mainly in blueberries. Blueberries are low in calories but very high in nutrients.
Blueberries help in preventing cancer, diabetes, regulating blood pressure, improving brain and memory power etc. You can eat them raw and plain or add them to yogurt, smoothies, oats, muesli or other snacks.
Carrots have carotenoids, which are present in yellow, orange or red vegetables. These carotenoids help in reducing cancer, improving vision and skin health, prevent heart attacks and other inflammatory diseases. They are rich in vitamins, folate, iron, potassium and manganese.
You can include them in salads, soups or any vegetables. You can eat them either raw, baked or cooked.
Almost all nuts are healthy and good to eat. Walnuts are rich in antioxidant properties and omega-3 fatty acids. Walnuts, almonds, pistachios, hazelnuts, cashews, pine nuts etc., are healthy to eat.
You can eat nuts, plain or in salads, vegetables, rice, biryani, curries etc. Always give your children a handful of nuts, as healthy snacks. Nuts can be added to any healthy meal or snack.
Though garlic is not a complete food, it can be added to different foods to enhance the flavour and nutrition. It is high in calcium, vitamin C, B1, B6, potassium, selenium etc., which is much needed for the body.
Chopped garlic or garlic paste can be added to vegetables, soups, rice, pasta, spaghetti to increase the taste and also to make it healthy.
These are the Top 10 healthy superfoods which can be included in your daily diet and are easily available in the local market. Ensure that you include these superfoods in your daily diet to make it healthy.
Please read our earlier article Amazing Health Benefits of Yogurt
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