When we think about healthy living, we tend to focus primarily on avoiding unhealthy foods and incorporating lifestyle choices that are aimed at overcoming our health concerns.
But why should we take such a reactive approach when maintaining a healthy body and mind can be as simple as incorporating delectable and enjoyable super foods in our everyday diet.
Super foods surpass regular foods in that they possess an unparalleled and almost astonishing amount of nutrients, disease-fighting compounds, proteins, fiber and healthy fats that not only provide healing benefits for the body but also prevent diseases.
So, what are these superfoods? Here we have listed the 5 most potent super foods that can allow you to gain and maintain a healthy body and mind:
1. Lemon:
Calling lemons a super food would be an understatement as they boast a plethora of health benefits and can also transform any dish into a savory delight. The flavonoids that are present in their juice are packed with antioxidants, allowing them to be effective in treating as well as preventing countless ailments. Here is how you can incorporate lemons into your daily diet and pave the way for a healthier you:
- Consuming just half a cup of lemon juice a day protects against kidney stones by effectively raising citrate levels in urine.
- Lemons mixed with honey help in soothing a sore throat.
- It significantly catalyzes the weight loss process owing to the presence of a soluble fiber called pectin that facilitates digestion.
- Lemon juice when added in hot water or cup of herbal green tea makes for the perfect breakfast beverage as it gives you 100% of your daily recommended intake of vitamin C while stimulating your digestive track.
- Studies have also indicated that lemons can be used to treat and prevent cancer. This is due to the activity of citrus limonoids that are compounds that prevent damage to cells that lead to the development of cancerous cells.
- Lemons are also a potent source of potassium as they contain nearly 80 milligrams of this essential nutrient. Therefore, consuming lemons in your daily diet can allow you to stay nimble and strong.
- Drinking lemon juice helps bring the fever down faster.
They are an excellent source of alkaline food and assists in balancing your body’s pH.
2. Broccoli:
Broccoli in addition to other cruciferous vegetables such as cauliflower, cabbage, Brussels sprouts, and kale are all worthy additions to the daily diet. Here are some of the most amazing benefits of this super food side dish:
Broccoli is rich in folate, potassium that helps in preventing anemia. The vegetable also possesses vitamins A, B6, C, and K. It contains compounds such as isothiocyanates and sulforaphane which may help to fight liver, prostrate, skin, bladder and stomach cancer and also help suppress ineffective tumors while boosting healthy ones. Broccoli is a great energy source and is satiating as contains as much as 2.4 gms of fiber in one cup.
This cruciferous vegetable is also free of fat and sodium and contains only 55 calories in one cup.
In order to preserve up to 90% of broccoli’s vitamin C component, you should microwave it instead of boiling or steaming which leave behind only 66% of the nutrient.
3. Dark Chocolate:
Dark chocolate with its alluring savor and the addictive appeal is actually filled with an array of health benefits including the following:
Dark chocolate can improve blood platelet activity similar to a baby aspirin, relaxing the inner lining of blood vessels and increasing the production of nitric oxide which causes arteries to dilates.
Regular consumption of dark chocolate leads to a lower propensity of cardiometabolic disorders which are a combination of risk factors that lead to the development of diabetes and heart disease. It also decreases mortality rates in patients who suffer a heart attack for the first time, reduces chances of cardiovascular disease by 37% and diminishes the risk of a stroke by 29%.
Dark chocolate exerts most of its health benefits via its flavanoid compounds that have antioxidant capabilities, improve circulation, reduce inflammation, curtail blood pressure, inhibit oxidation of LDL cholesterol and counter the damage done by free radical.
It is also rich in oleic acid (fatty acid) which helps in lowering LDL and total cholesterol levels.
The key to acquiring the health benefits of dark chocolate is moderation which means eating only a square or two every couple of days.
4. Salmon:
This delicious, versatile and readily available fish is a powerhouse of nutrients. It tantalizes the taste buds and also helps prevent several ailments, here’s how:
Salmon is among the best sources of omega-3 fatty acids DHA and EPA which are essential for the body and must be acquired from external sources as they cannot be developed inside it. Both EPA and DHA lead to lower blood pressure, decreased inflammation, lower risk of cancer and enhanced arterial function.
It is loaded with high-quality protein which helps the body recover from injuries, maintain muscle mass during the aging process and weight loss, and secures bone health.
Salmon is rich in B vitamins that develop and repairs DNA, helps the body turn food into energy and reduces the inflammation that triggers heart disease. B vitamins are also excellent in facilitating optimal nervous system and brain functioning.
This fatty fish is also a great source of potassium, selenium, and astaxanthin (antioxidant) which of which are crucial for maintaining a healthy body.
It also helps in preventing heart disease by increasing levels of omega-3 fatty acid and reducing levels of triglycerides and omega-6.
For optimal results, two servings of salmon are recommended every week.
5. Blueberries:
Blueberries owe their enticing color to the presence of powerful antioxidants that scavenge the body for injurious molecules that lead to the development of cancer and damage DNA. Here we have highlighted how these flavorsome berries can help boost your health and well-being:
They also improve concentration and memory in otherwise healthy individuals. Blueberries are rich in fiber content and polyphenols which facilitate in digestion and improve the intestinal environment.
These berries are extremely beneficial for hair as they reverse the effects of pernicious anemia (a condition that causes hair to gray prematurely) and contain proanthocyanidins which stimulate hair growth.
Super foods are easy to add to your daily diet and will be well worth the effort as they offer invaluable and long-lasting benefits.
