Packed with nutrients, minerals, anti-oxidants and vitamins, superfoods are the key to good health. They include items that shield our bodies from cell damage and help prevent disease. Here’s a quick read on various superfoods and how to include them in your diet.
Blueberries
Tasty, sweet and packed with disease-fighting phytochemicals, flavonoids and soluble fiber – blueberries have the power to help prevent serious diseases like cancer, diabetes, heart disease, stomach ulcers and high blood pressure.
When your sugar cravings surface, ditch the ice cream and pop some frozen blueberries into your mouth instead. They can also be eaten with yogurt or blended into smoothies.
Leafy Greens
Loaded with fiber, vitamins, minerals, and phytochemicals, leafy greens stock your body with the artillery needed to fight off potential killers like heart disease and cancer.
Include kale, spinach, mustard leaves and even broccoli into your diet in the form of omelets, sauces or simply in salads.
Beans
Beans help raise levels of the hormone leptin which curbs appetite. They also deliver a powerful combination of B vitamins, calcium, potassium and folate. All of this helps maintain healthy brain, cell and skin function and even helps to reduce blood pressure and stroke risk.
Beans can be used in a variety of side dishes instead of bread or potatoes, or in Mexican dishes.
Walnuts
Just a small handful of walnuts everyday will deliver a healthy dose of omega-3’s, alpha-linolenic acid, melatonin, copper, manganese and Vitamin E which helps protect your heart. Walnuts on your plate may also protect your brain and help slow the onset of Alzheimer’s and Parkinson’s disease.
Chop walnuts and add them to your daily bowl of cereal, or enjoy them as a snack.
Chia Seeds
Chia seeds are tiny, nutritional dynamos – the single richest source of plant-based omega-3 fatty acids you can buy. They’re also loaded with antioxidants, protein and minerals, plus soluble and insoluble fiber to help keep your digestion moving in the right direction. What’s more, chia seeds have an unusual property – they swell to more than 5 times their weight in liquid, so adding a spoonful or two to meals will help you feel fuller faster.
You can drop a spoonful or two of chia seeds into just about anything, including smoothies, sauces, soups and salads.
Other superfoods include:
- Avocado
- Tomato
- Chocolate
- Brussel Sprouts
- Acai Berry
- Pomegranate
Visit a dietician and get a well-rounded diet plan curated just for you! Visit:
https://www.kokilabenhospital.com/departments/clinicaldepartments/nutrition.html
