And Why You Should Add SuperFoods to Your Diet
We all love superfoods, they’re the Batman of our regular food. Am I the only one who imagines a carrot or banana in a cape when the word superfoods pop up? I know that’s silly enough to think that way but what makes some items superfoods? Why do we name them so? I think the number of health benefits and the nutritional values tagged with some foods make them superior as compared to the rest ones. I’ve mentioned ten amazing superfoods below for you along with the reasons why you should add them to your daily diet. Here we go:
1. Legumes
Guess what’s amazing about the beans? Well! There are a gazillion different types of them. Beans can definitely jazz up your eating habits which you expect from a superfood. You can get the benefit from them like black and red lentils, kidneys, peas, peanuts, and even garbanzo. Legumes have fiber, protein, minerals, and vitamins in order to feed your body. When I say, “There isn’t an insulin reaction that a chocolate sundae can’t cure”, I’m talking about you. The one with type 2 diabetes, weight gain, cholesterol, and blood pressure. You can surely get a feeling of fullness as legumes can maintain your weight. You can thicken up your sauces and soups by grinding the legumes. You can go for using them as a topping for something. How about hummus? Yes, you heard me right so let’s go, grind the legumes and have a yum-yum finger-licking hummus spread together. It is one of the tastiest superfoods there is.
2. Avocado
Avocado is considered meaty and rich in texture and flavor. Some of you might understand it as a vegetable but that’s not true as it is a fruit. Avocado has tons of minerals, healthy fats, vitamins, and fiber that our body needs. It has mono-saturated fats in it same as olive oil. Yes, I know many of you hardly have an idea of what on earth are mono-saturated fats. Mono-saturated fats are basically fat molecules that can reduce inflammation. Now please don’t get me into that inflammation thing okay (Just kidding). You will be shocked to know that this very fruit can reduce the risk of heart disease, metabolic syndrome, diabetes, and certain cancers. Regulation of blood sugar and blood pressure is also one of the plus points of this superfood because of the presence of magnesium in it. I also have good news for fitness freak people out there. You can make sandwiches, eggs, and burgers by adding this fruit dense in nutrients.
3. Berries
Now come on, I know we all love berries. Isn’t it? They are the nutritional powerhouse of minerals, antioxidants, fiber, and vitamins. I assume you already know that berries are recommended by doctors for cancer and heart diseases. But what you might not know is that berries are also good for other inflammatory conditions. You must be wondering are these the only benefits of berries? Well! No, because berries are also effective in treating different immune and digestive problems. It is used with multiple traditional medical therapies as well. The most common types of berries include strawberries, blackberries, raspberries, blueberries, and cranberries. What? Are you still sitting there and waiting for me to complete the list? Go and enjoy them in your breakfast, in a smoothie, as a dessert, or even use in a salad. This superfood is worth the title.
P.S. I want to ask something out of the context here. Have you ever approached someone you like with the line “You’re the straw to my berry”?
4. Eggs
Having high cholesterol content makes eggs a controversial topic in the world of nutrition. But don’t worry as they still come under the category of healthiest foods. Whole eggs are considered rich in multiple nutrients like choline, vitamin A, phosphorus, vitamin B, iron, and selenium. Another plus point tagged with this superfood is that they have high-quality protein. If you have vision issues or weak eyesight then the next benefit is for you. Antioxidants present in eggs are meant to protect your eye health and vision. These two antioxidants are lutein and zeaxanthin. I can sense that you still have a fear of egg consumption in terms of high cholesterol. Well! You don’t have to worry because there is different research conducted that shows no significant increase in diabetes or heart disease from eating a moderate number of eggs per week. I am so egg-cited right now. Aren’t you?
5. Garlic
“Boyfriends are cool and stuff but…. have you ever had garlic bread?”
You can love garlic you can hate garlic, but you can’t ignore it. Garlic is a good source of vitamin C, selenium, vitamin B6, fiber, and manganese. It is famous for its unique flavor and is a very famous ingredient in culinary. Don’t tell me you don’t know about garlic being used in medicine for ages. It helps in reducing blood pressure and cholesterol. Supporting your immune system is also a plus point that is linked with garlic. If you know someone who has cancer then you can recommend garlic to that person for sure. So, should I expect some garlic bread or Lebanese garlic sauce for dinner tonight?
6. Olive Oil
Olive oil is extracted from olive trees’ fruit and is one of the best natural oils out there. The Mediterranean diet is incomplete without olive oil. One of the biggest benefits of olive oil is the presence of polyphenolic compounds and mono-saturated fatty acids in it. The level of these acids is very high. Getting bored of this technical stuff? Here we go towards your concerned part which is how to add it to your diet. You can add this superfood to your diet in whatever way you like. You can go for drizzling it over your salad or as a salad dressing. You can use it in sauces or marinades for fish, vegetables, meat, and poultry. It can surely give a burst of flavor to your meals. Hey, wait; am I already smelling something from the kitchen?
7. Seeds
When I was a child, I have a fear of eating seeds. I used to think that if I eat seeds then there will be a plant growing inside me. Funny enough hah?
Seeds are a powerhouse of nutrition and are packed with minerals, antioxidants, omega-3 fatty acids, and fiber. Chia seeds, as well as hemp seeds, are prominent in this regard. Seeds have properties that are good for fighting against cancer. Chia seeds are a good source of phosphorus, calcium, and magnesium. Your bone health is also improved if you use these seeds in your diet. I know you don’t seem to be that much interested in seeds, but you don’t necessarily need to add them to your main meals. You can simply snack on them.
8. Nuts
If you want to add different key nutrients, fiber, and protein to your daily diet intake then nuts are your best friends for sure. Pistachios are the most famous ones in this category as they are loaded with antioxidants. They are known to improve your eye health. They can definitely fight against heart disease and cancer. Nuts can be a part of your main meals and you can also munch on them as a snack. All the people out there who are on a weight loss journey, you should definitely give nuts a go. As they say calories in one pistachio are 4 but calories in opening one pistachio are 3,146. Now you want me to give you another reason so that you can eat pistachios? Alright! Then how about Sicilian pistachio cake or pistachio pesto? Let’s make pistachio cake together.
9. Turmeric
Turmeric is a spice that is somehow considered related to ginger. It is bright yellow in color and has origins in India. This superfood has benefits ranging from cooking to medicines. Let me give you a little bit of info about the active compound in turmeric which you didn’t ask for. The most active compound in turmeric is curcumin which has anti-inflammatory effects. Pain reduction and wound healing are some other benefits tagged with turmeric. You don’t seem to be that much interested in this superfood right now, but you should think about adding turmeric to your diet. At least we can try it as it comes in the category of ten amazing superfoods. Turmeric does require black pepper to be added in order to be activated.
10. Salmon
Salmon is a fish that is packed with protein, vitamin B, selenium, potassium, and healthy fats. It will give you a long list of health benefits as salmon is considered a very significant source of omega-3 fatty acids. It comes under the top 10 superfoods heading because it may lower the risk of diabetes and heart diseases. I know most of you are weight-conscious and salmon can be one of the items on your healthy menus. So, are you ready to lose weight with me?
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