10 Superfoods to Nourish You from Inside Out

The food we eat reflects our way of being. When you eat right, get enough sleep, exercise, manage stress and make healthy decisions like trading a Netflix binge for a long run in the park, you start to look and feel your best. However, it can be overwhelming to start doing everything together. Hence, start by saying hello to the Superfoods. They are nutrient-rich and act as a catalyst for your overall well-being. They kill harmful bacteria and heal your body inside out.

There are many benefits of superfoods along with many health-promoting nutrients. In this blog, let’s look at the definition of superfoods, why it is called ‘Super’ food, and some top superfoods with benefits.

Super Foods to Nourish You from Inside Out

A superfood is defined as “a nutrition-rich food considered to be especially beneficial for health and well-being” by the English Oxford dictionary. Hence, it is not just a buzzword of the new world. Furthermore, a study has demonstrated that superfoods are high in antioxidants and flavonoids, preventing coronary heart disease and cancer. It also improves immunity and decreases inflammation. Therefore, on your next trip to a grocery store, stock up on some best below-mentioned superfoods for your body.

Why are Superfoods called ‘Super’ Foods?

Over 100 years ago, the term ‘Superfood’ was coined. It originated in the early 20th Century as a strategy to market Bananas. The United Fruit Company used this term to promote the practicality of bananas as a daily source of cheap, easily digestible nutrition.

As we progress, a lot of research in the sector of food and diet happened which turns out to be beneficial for everyone. We learned a lot about foods and superfoods that make us healthy. Superfoods are called ‘Super’ foods because of the immense benefits. They contain high proportions of vitamins, antioxidants, and minerals.

Antioxidants help cure many health problems such as heart disease, cancer, arthritis, stroke, immune deficiency, respiratory diseases, and more. Hence, foods rich with the benefits of curing or preventing such life-threatening diseases are labeled as superfoods.

Health Benefits of Superfoods

There are many superfoods that help us maintain our overall well-being. Let’s look at some superfoods that stand out more than others for their praiseworthy nutritional profile.

Berries Keep the Brain Healthy

Almost all the berries deserve the superfood status. They all are low-calorie, high in fiber, and full of antioxidants. Among all berries, blueberries top almost every superfood list. They can help improve memory and reduce the effects of Alzheimer’s and dementia.

Blueberries have low calories and are high in nutrition. As a result, it can reduce DNA damage, which may act against aging and cancer. Moreover, blueberries can help maintain brain function and improve memory. One study with over 16,000 adults found that mental aging can be delayed up to 2.5 years with blueberries and strawberries.

Avocados Contain Healthy Fats

There are many reasons to eat avocados. One of them is that they contain healthy fats such as mono- poly-unsaturated fats. They are the healthy fats that our body needs to function. Avocados also contain magnesium and potassium, which may help regulate blood sugar and lower blood pressure.

Avocados provide essential nutrients that can improve the immune system’s health, including vitamin C, B6, and E. It also contains two phytochemicals, lutein and zeaxanthin, present in the eye tissue that may provide antioxidant protection to help minimize damage, including from UV light.

Oats Lower Cholesterol Levels

Oats have a superfood status for being one of the healthiest grains on Earth. This is because it has a well-balanced nutrient composition, loaded with essential vitamins, minerals, and antioxidant plant compounds. Hence, it is generally eaten for breakfast. In addition, whole Oats are rich in antioxidants and may help lower blood pressure levels.

Beta-glucan fiber is found in oats, which can effectively reduce cholesterol levels. In addition, this fiber may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Due to being rich in fiber, oats help you feel full for an extended period, can result in weight loss. Hence, if you want to prevent heart diseases or lose weight, consider making oats a part of your daily diet.

Broccoli Lowers the Risk of Cancer

We all know broccoli is a superfood as it is packed with fiber. As a result, this may support gut health and improve the defense against infection. Moreover, in a study by Nutrition Research, it was found out that consuming steamed broccoli regularly may lower the risk of cardiovascular disease.

Along with reducing the risk of age-related eye disorders, broccoli may reduce cancer risk. This is because it contains a phytochemical known as sulforaphane, responsible for broccoli’s slightly bitter taste. Studies have shown that sulforaphane could help reduce the risk of certain cancers. In addition, further research has also suggested that broccoli might have anti-cancer properties. Hence, it is beneficial to include broccoli in your diet.

Nuts Provide a Punch of Plant-Protein

Each nut has a different superpower. Almonds are for heart health, Brazil nuts are for cancer prevention, Pistachio increases blood antioxidant levels, peanuts provide several B vitamins and many more. The common factor among them is that they all are a great source of fat, fiber, and protein.

While nuts are high in fiber, studies have shown that they might be linked to a lower risk of weight gain and obesity. They also keep you feeling full for a long time. Among all the nuts, walnuts are at the top of the ‘super nut’ as it is an exceptionally nutritious nut.

Walnuts are a powerhouse packed with protective antioxidants, healthy omega-3s, and tons of other vitamins, minerals, and fiber. You can easily add walnuts to your diet as it is easily available in stores and a great addition with numerous benefits.

Tea Reduces Stress

Tea is one of the superfoods we all could agree to have a bit more often. All different types of tea, green tea, black tea, white tea, and oolong tea, all come from the same plant. They all contain a good amount of antioxidants, flavonoids, and polyphenols.

Green tea gets all the attention of being healthy among all. But the fact is all of them are beneficial and have the same neuroprotective benefits. Moreover, a study found that tea may lower the risk of Alzheimer’s and dementia. Further research has concluded that tea, especially green and white, can reduce stress. So, you can comfortably sip on your favorite superfood beverage without worrying.

Leafy Greens Promote a Healthy Digestive Tract

When it comes to greens, it is believed that the darker the color of a vegetable, the more nutrients it contains. Therefore, kale, spinach, beet greens, Swiss chard, and collard greens are often known as superfood leafy greens. They are rich in potassium, vitamins A, C, E, K, and many B vitamins.

Potassium in leafy greens may help prevent bloating, whether caused by diet, hormones, gut infections, or other digestive issues. It is a mineral and electrolyte found in abundance in leafy greens and is essential to maintain an optimal fluid balance in the body. Therefore, if you want to avoid bloating or constipation, keep the amount of potassium in your body balanced by eating leafy greens regularly.

Pomegranate is a Heart Helper

One of the healthiest fruits is pomegranate. It is undoubtedly a nutritious food to add to the daily diet. It is a terrific source of antioxidants, fiber, vitamins A, C, E, and iron. Pomegranate also contains Punicic acid that may help protect against heart diseases. Moreover, antioxidants in pomegranate can reduce inflammation and the thickening of artery walls, improving your heart health.

Pomegranate may be promising in curing breast cancer. It inhibits the reproduction of breast cancer cells, even killing some of them. In addition, the plant components in pomegranate may help fight bacterial and fungal infections. Hence, next time you go for a supermarket run, don’t forget to pick some pomegranate off the shelf.

Seafood Alleviates Depression

While many animal products are high in saturated fats, fish are full of protein and healthy fats. We get omega-3 fatty acids from fish which are wholesome for our bodies. Omega-3 may help reduce the risk of heart attack and stroke, facilitate infant development, and alleviate depression.

The American Heart Association recommends that fatty fishes like salmon, mackerel, sardines, and herring are incredibly healthy and should be consumed twice per week. Additionally, consuming fish may help fight depression because of the omega-3 fats. It is vital for brain cells and may be involved in the functioning of serotonin, a neurotransmitter that regulates mood.

Mushrooms Promote Longevity

Mushrooms have been considered superfoods for centuries. Over 400 species of mushrooms have medicinal properties and are still used in traditional Chinese medicine. Mushrooms are rich in antioxidants. It diminishes the oxidative stress in the body, which in turn can be an essential component in an anti-aging lifestyle.

This superfood is also rich in vitamin D and beta-glucans which can ward off cold. In addition, it can destroy the disease-causing cells while boosting the immune system. Furthermore, it can improve the health of our brain by enhancing cerebral nerve growth. Mushroom coffee is also a popular anti-inflammatory beverage that regulates blood sugar and boosts metabolism.

To Sum Up

Superfoods are highly effective. They are full of benefits, nutritionally dense, and positively impact the mind, body, and overall well-being. Add these nutrition-packed superfoods with a well-balanced diet and regular exercise routine. Sign up to our subscription box today to receive fresh superfoods and other beneficial health supplements.

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