Eat healthy, sleep wisely and age actively. You must have lost count on how many times various people have given you this advice. If you were ever to ask someone what healthy eating covers then the most common answer would be ‘balanced diet’. Eat nutritious meals, avoid junk food and include nuts in your diet. Read what the World Health Organization have to save about healthy diet. But over the last few years, a new addition, named superfoods have been added to this.
So what are they and how do they benefit us? Let us learn more about it.
What are superfoods?
The term ‘superfoods’ entered our food lexicon fairly recently. It refers to food items that offer maximum nutritional benefits for minimal calories. Superfoods are packed with vitamins, minerals, and antioxidants. They are powerhouse of nutrients and energy.
When including superfoods into your diet, remember to use the unprocessed, natural varieties as they offer the maximum benefit. Foods can lose most of their nutrients when processed or sugar is added for flavour. For instance, green tea should be had without sugar and without any flavour-enhancing additives.
How it help?
The high vitamin and mineral content found in superfoods helps your body to ward off diseases. When incorporated into a balanced diet, these promote heart health. It also improves energy levels and reduces the effects of ageing. A few studies have shown that soy may prevent age-related memory loss.
Antioxidants found in many superfoods are said to prevent cancer. Additionally the healthy fats can reduce the risk of heart disease. Superfoods are high in fibre. This helps to keep blood sugar in control and thereby reduce the risk of diabetes. They also help tackle digestive problems. The phytochemicals present in them reduces the risk of developing cardiovascular diseases. Superfoods are beneficial in protecting your organs from toxins and reduces inflammation.
Some common superfoods
Most superfoods are plant-based, but some fish and dairy also make the cut. People often identify kale, spinach, and greens as leafy superfoods. These foods are rich in vitamins A, C, E, and K, and many B vitamins. They also contain carotenoids, iron, magnesium, potassium and calcium. A little-known but widely-used superfood in Indian households is ginger.
Blue berries, Acai berries and Goji berries also fall in this category and are considered rich in antioxidants. They also have high amount of amino acids, manganese and Vitamin K. Others include tea, soy, garlic, barley, avocado, salmon, sweet potatoes, and grapes, to name a few. Dark chocolate and wine are also considered superfoods by some experts but you should have them in moderation.
Eat your food as medicine else you may have to eat medicines as food.
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