Broccoli:- Broccoli is a notorious superfood and one of the first foods that pop into our heads when we think of the word “healthy.” You should enjoy this versatile, cruciferous vegetable raw or by steaming, roasting or sautéing it, as boiling broccoli can significantly reduce the potency of its vitamins and minerals. You should also be careful if you choose to steam broccoli, as oversteaming can have similar effects as boiling. Lets know about the top superfoods.
Broccoli is full of fiber, antioxidants, potassium, and calcium. Potassium, in particular, can help prevent water retention, reduce our chances of having a stroke, and lower our blood pressure.
Sufficient fiber is essential for digestion and bowel health, and calcium promotes bone health and prevents conditions like osteoporosis. Next time you’re wondering what to grow in the garden, you might want to consider getting some broccoli seeds.
Ginger is a fantastic plant that doesn’t just pair well with your sushi and your cup of tea. It’s considered a superfood mainly for its medicinal offerings. Healthline notes that It’s full of antioxidants known for their ability to fight harmful free radicals that cause heart disease, cancer, and neurological diseases.
You can buy ginger pre-sliced, which is highly convenient and saves you time from peeling and chopping it. You can add ginger to your morning smoothies, desserts, or even savoury sauces and soups. You can also enjoy ginger in a powdered form, which adds the naturally spicy flavor of ginger to your blended meals.
Berries are an excellent, low-calorie sweet addition to your yogurt, smoothies, and even ice cream when you’re indulging. They also happen to be full of fiber, vitamin C and those crucial antioxidants. Fiber, in particular, is something many people struggle to get enough of, so loading up on berries as a snack throughout the day is a good move.
Fiber helps us digest our food properly and promotes regular bowel movements and overall bowel health. Blueberries, strawberries, and other berries provide us with plenty of vitamin C as well. Likewise, vitamin C can help boost our immune system function.
Foods are generally considered superfoods when they have an abundance of nutrients, and tomatoes fit the bill perfectly. Harvard Health Publishing credits tomatoes for containing lycopene, a carotenoid hydrocarbon usually found in red fruits and vegetables. It has been proven to protect against prostate cancer.
Cooked tomatoes, which are a common ingredient in countless sauces or soups, actually boost lycopene potency. However, cooking tomatoes can eliminate the presence of other nutrients found in them, including vitamins C, K, A and potassium. Luckily, raw tomatoes can be enjoyed as salsas, as a part of sandwiches, and as the main ingredient in many tasty salads.
Whether it’s spinach, kale, collards or watercress, virtually all leafy green vegetables are considered superfoods. They are packed with nutrients, and kale, in particular, is regarded as one of the most nutrient-dense foods on the planet. Most leafy greens contain vitamin K, which promotes bone health and protects us from blood clotting.
Like other superfoods, leafy greens contain antioxidants as well. They play a sufficient role in protecting us from the multiplication of cancer cells and fighting harmful free radicals in the body. Leafy green vegetables also contain B-vitamins, which stimulate brain function and boost our energy.
Leafy greens can often be purchased as blends and can be enjoyed in several salads. You can also sauté leafy green vegetables and add them to various sauces and cooked meals. You can also add a touch of green to cold preparations, like smoothies and pressed juices.
While many people may choose to follow plant-based diets, it’s still important to give credit to the health benefits of many animal products, especially fish. Salmon is one of the healthiest proteins out there, providing us with Omega-3 fatty acids, lean protein, selenium and potassium.
Selenium is an essential component of a healthy diet that many people may not know about. It is an antioxidant that provides us with the classic health benefits antioxidants are known for. These include protecting from mental decline, fighting cancerous cells and keeping our hearts healthy.
Nuts and Seeds
Nuts and seeds are easy to include in oatmeals and salads and are a perfect snack when you’re on the go. They’re both considered superfoods, as well. First, nuts and seeds are an excellent source of protein, favored by vegetarians and vegans looking for plant-based protein sources.
Protein is a vital nutrient for countless reasons. Healthline asserts that a diet including sufficient protein helps with muscle development in young children and teenagers. Protein is also crucial for maintaining our daily energy levels, boosting our metabolism and reducing our desire to snack by keeping us fuller, longer.
Nuts and seeds are also full of healthy fats, vitamins and minerals. Healthy fats, in particular, are crucial for organ function. They also fill us up and curb our appetites, as well as absorb fat-soluble vitamins, making them a required component of a healthy diet.