We all want to stay fit and healthy and to ensure this we try lots of things including changes in our diet routine. If you are the one who is looking for some healthy diet suggestions that you can have all year round then you must try superfoods that will help you become fitter & healthier naturally.
Superfoods could be considered as one of the best foods on our planet. This is the best gift given by the nature to us for ensuring that we could live a healthy disease-free life. Superfoods are rich sources of essential nutrients that have the ability to boost up our immunity system.
This way it ensures that we not only remain free of common cold and flu risks but also it reduces our risk of different lifestyle disorders or diseases. There are many chronic health conditions that develop when we don't follow a healthy lifestyle routine such as diabetes, heart diseases, hypertension, PCOD, thyroid, etc.
When it comes to healthy living, the first thing that comes in the mind is our diet habits. It is the natural and whole foods that can provide you with its abundance of nutrients essence such as vitamins, minerals, antioxidants, omega-3s, etc which are beneficial for you in all respect.
It not just give you a fitter body from the inside but also improves your appearance from the outside as well by improving your skin, hair, and nails appearance naturally.
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Best Top 5 Superfoods
Superfoods are a bit expensive in comparison to other whole foods. This is the reason why many of us can't afford it in general. However, with this particular superfood, there is no such issue as you can easily avail of sweet potatoes at a very cheaper rate.
By including this superfood in your diet plan you can reap its tons of health benefits without hurting your pocket. If you have a digestion-related problem or you want to nourish your skin along with other benefits then you must consume sweet potatoes at least 3 times a week.
This orange color fruit is a rich source of compounds like alpha and beta carotene. When you consume them your body converts these compounds into an active form of Vitamin A. This vital vitamin is beneficial for your bones, eyes, and most importantly for your immunity health.
These phytochemicals also act like antioxidants which protect your body against free radicals attacks which otherwise can increase different diseases risks.
One medium-sized sweet potato which is approx. 1/2 cup size gives you about four times of the daily recommended value of Vitamin A, some amount of Vitamin B6 and C. Also, it provides other vital nutrients like manganese, potassium, zeaxanthin, and lutein. (1)
This dark green vegetable is the powerhouse of vital nutrients which makes it an excellent choice for those who are already dealing with certain chronic diseases as well as those who want to prevent their risk of such diseases.
The reason why broccoli has gained immense popularity in the list of superfoods is its sulforaphane content. Sulforaphane is one type of isothiocyanate which is considered an effective mechanism that can prevent your cancer risk.
It stimulates the detoxifying enzymes of your body which enables your immune system against the risk of cancer and other diseases.
Apart from this, broccoli is a rich source of essential vitamins like Vitamin A, C, and K, and folate. It is good for your bone health as it stimulates your bone strength and density.
As per the experts, the consumption of the recommended doses of broccoli can reduce a person's risk of life-threatening diseases such as heart diseases as well as cancer. One can include broccoli in their diet in a variety of ways as per their specific choice.
There are many easy-to-make broccoli recipes that ensure that you become the owner of good health without compromising your taste bud. As per your choice you can stir fry broccoli along with other healthy multicolor veggies or can make soup or eat it just after steaming the florets (add salt and black pepper for taste).
No matter how do you eat this superfood it is going to boost up your immune system with a quick effect. However, to grab its amazing health benefits include it in your regular diet plan. (2)
The multicolor berries not just look amazing from the outside but are also highly beneficial for your health. You can consume this superfood as your daily snacks instead of depending upon expensive snacks available in the market which have no health value at all.
Different color berries are known for their unique nutrient essence along with their specific truly delicious taste. All types of berries are a rich source of fiber, an essential nutrient that every weight loss aspirant looks for in a food.
Excess body weight especially weight in the abdominal area is the primary culprit behind many chronic diseases growth risks including diabetes and heart diseases. Also, being fit means getting a toned and fat-free body which requires a person to reduce their excess fat from the body.
This specific health goal could be achieved by including berries in your regular diet plan. Berries work great in improving your digestive system of the body. When your digestive system works at its hundred percent then your risk of most of the commonly known diseases naturally reduces.
Berries are highly filling in nature. That means even a small portion of consumption of tasty, juicy berries is enough to make you feel fuller for a longer duration. Hence, your frequent eating habit or carbs cutting goal is achieved without much effort or pain. In this way, it makes it easier for you to reduce weight and maintain it for a longer duration.
You can grab some berries in your morning breakfast directly or by adding them to your smoothie. When there is an off-season of berries then you have the option to choose frozen berries from the market and consume it without adding sweeteners.
One of the important berries is the Raspberries which you can add to your morning smoothie, or with yogurt or oatmeal. One cup of raspberries contains 8 grams of fiber along with ellagic acid, a compound that has anti-cancer properties.
One cup of blueberries contains 4 grams of fiber along with a vital antioxidant called anthocyanins which are known for sharpening memory power which deteriorate with aging. Apart from this, one cup of strawberries offers you 3 grams of fiber.
However, this beautiful red berry has amazing skin health improving properties as well as it contains Vitamin C in a very good amount that is even more than daily recommended doses of Vitamin C for getting a firm tone and texture skin. This shows all berries are beneficial for your health and so vital for keeping you fitter and healthier. (3)
Yogurt is considered a complete superfood and that is why it is suggested as a must included food in your regular diet plan. This is the only fermented food that is recognized by Ayurveda as sattvic food. It is highly beneficial for balancing Vata-related health issues.
This is again one of the highly affordable superfoods that everyone can be benefited from. Eating yogurt along with your lunch aid in stimulating the digestive system of your body. Also, yogurt is one of the highly used ingredients for preparing smoothies and many other recipes.
You may consume it alone or can mix berries and other fruits with it to grab the combination of both these superfoods. This probiotic food has amazing antioxidants properties that boost up the immune system of your body along with improving your digestion.
It is used as a natural remedy to relieve different digestion-related health problems such as bloating and diarrhea. The healthy bacteria existing in this superfood make it beneficial for your gut health. All these vital properties make it beneficial for the weight reduction goal as well.
Combine yogurt with broccoli to grab its amazing effect of reducing your risk of tumors and colorectal cancer. Apart from this, yogurt is also beneficial for your skin health. Daily intake of yogurt in your diet routine naturally enhances the glow and beauty of your skin. In fact, it is one of the highly used ingredients in different skincare DIY remedies.
Yogurt is good for your bone's health with its rich source of calcium, an essential mineral for the bone's strength. By increasing the trace minerals absorption ability such as zinc, magnesium, and selenium, boosts up the immune system of your body.
The anti-inflammatory properties of yogurt make it an effective remedy to treat sunburn by restoring your skin health. For the best effect, you should choose organic and low-fat yogurt only. This is a great diet option for those who want to enjoy good taste along with tons of health benefits such as a strong immune system.
The wild-caught salmon is the best choice for those who are non-vegetarian and want to enjoy good health along with a good diet taste of their choice. It is a rich source of omega-3s fatty acids which has many potential health benefits.
One serving of salmon that is about 3 to 4 ounces is approx 200 calories. Its fat content is very low and is a rich source of protein and vitamin B12. Some other nutrients content of this superfood includes Vitamin D, iron, and potassium.
Being a rich source of Vitamin B12 it is beneficial to keep your blood and nerve cells in a controlled state along with aiding in the process of DNA making. However, the specific nutrient for which Salmon is especially known is omega-3s an essential fatty acid.
In spite of playing a very critical role in the human body, your body can't produce it on its own. This essential nutrient can reduce your risk of several chronic and life-threatening diseases such as heart attack, stroke, certain types of cancer, rheumatoid arthritis, Dementia, Alzheimer's, and other diseases that impact the cognitive ability of a person.
The recommended dose of seafood for adults is 2 servings (8 ounces) in a week, which must include omega-3s rich fish like salmon. The recommended doses for children as per the EPA and FDA are 1 to 2 servings (2-4 ounces) of seafood in a week. Parents can start feeding seafood to their children by the age of 2.
However, pregnant and young age children should avoid their consumption of seafood as most of them contain mercury. The good thing is that salmon is an exception to this list. (4)
The list of healthy superfoods doesn't end here. There is a long list of superfoods that boosts up your immune system and nourishes your body in all respect. Some other good options of superfoods that are effective in keeping you fit and healthy include oatmeal, olive oil, tofu, nuts, milk, eggs, avocado, spinach, cauliflower, peas, radish, beetroot, etc.
However, you may keep the above-mentioned top five superfoods suggestion at the top of your healthy diet list plan. Follow them persistently without making any break or negligence if you really want to get benefited out of them in the form of getting a truly fit and healthy body naturally.
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Remember, along with following superfoods that will help you become fitter & healthier you must need to take care of your fitness routine as well.
You must need to follow an active lifestyle routine which includes practicing exercises, drinking plenty amount of water, having adequate sleep, and staying away from smoking and other addictions. These healthy habits are equally important for achieving your ultimate health goal.