1. Health & Lifestyle

Top 5 Superfoods: To Boost a Healthy Diet

Shivam Dwivedi
Shivam Dwivedi

Superfoods are the foods that have a very high nutritional density. They are packed with many vitamins, minerals, and antioxidants. They provide a substantial amount of nutrients and very few calories. Antioxidants are natural molecules that occur in certain types of  foods. They help neutralize free radicals in our bodies.

Eating a diet rich in vitamins, minerals and antioxidants is one of the most important parts of living a good and healthy lifestyle. Nutrient-rich foods not only make you feel great, but may even reduce your risk of certain chronic health conditions while providing multiple health benefits.

List of 5 Superfoods:

Here are 5 superfoods you can include in your diet:

1. Acai Berries: 

Acai Berries are very healthy and have been consumed by people to improve their health for thousands of years. These berries possess several properties that have been known to improve our overall health. They help prevent arthritis, inflammation, obesity, heart disease, and cholesterol. They not only aid weight loss and digestion but also increase your immunity and promote healthy skin and hair. Research have shown that these berries can help suppress and repair oxidative damage and help you maintain normal blood sugar. 

2. Avocado:

Avocados are the rich source of vitamins like C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids which are beneficial for our health. It also helps in reducing cholesterol and alleviating arthritis to lessening the side effects of chemotherapy. Avocados are dense with vitamins E and B6, which helpsin the formation of red blood cell, helping protect body tissues from free radicals, producing glycogen (an energy source for your body) and promoting skin health. Avocados also help in the absoption of carotenoids in the body. Carotenoids contain high levels of vitamin A, the vitamin linked to reducing your risk of cancer, heart disease and eye degeneration.

3. Kale:

Kale is a superfood vegetable and a member of the cabbage family. It is a leafy green vegetable high in vitamins A, C and K as well as calcium, manganese, antioxidants and iron. It is low in calories and high in omega-3 fatty acids, which help fight inflammatory conditions such as arthritis, asthma and certain autoimmune disorders. They also have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects.


4. Kefir: 

Have you ever heard about it? Kefir is a fermented beverage made from kefir grain and raw milk. This yogurt-like beverage is high in protein, B vitamins, potassium and calcium. Due to its probiotics properties it can improve the healthy bacteria ratio in your gastrointestinal tract, treat and prevent diarrhea, treat irritable bowel syndrome and reduce gastrointestinal infections, among other benefits. Because kefir is fermented, people who are lactose intolerant can enjoy kefir and all of its many benefits despite the fact that it’s made from milk.

5. Salmon:

Incorporating salmon into your diet can decrease your blood pressure, reduce inflammation and even boost your mood. Salmon is rich in omega-3 fatty acids, which can help lower your risk of heart disease and stroke. This fish is also rich in vitamin D and selenium, which prevent cell damage and benefit your hair, skin, nails and bones. The American Heart Association recommends eating fish such as salmon at least two times per week.

Although superfoods offer many nutritional benefits to secure a good health, but it doesn’t mean that eating superfoods alone will contribute to a healthy diet. Eating too much of same type of food can actually be dangerous to your health and prevent you from getting all of the nutrients you need. For this reason, superfoods should be added to a well-balanced diet, not replace one.

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