Once your overall health improves you are able to stay fit and away from diseases. An average human being eats 35 tons of food during a lifetime, so what if we swap the junk we consume with healthy food? The right blend of food can provide you with the energy that can help you perform better in your daily routine. Once you start consuming healthy foods from a younger age you will realize that it will benefit you later when you are old as it delays the effect of aging and keeps you fit for a longer time period.
This is a list of the top 20 super foods that are a real investment for your body!
1. Green Beans
They are very low in calories so they are very beneficial for people who are on a diet and want to lose weight. Green beans consist of anti-oxidants that cut down radical reactions that might turn out to be carcinogenic. The Vitamin K pin them plays an important role in healing wounds and making the bones stronger. Their consumption in any form will improve your digestive system as it contains fiber that will eliminate constipation. The potassium content maintains your cell production rate and body fluid movement. Lastly, it also helps in controlling your blood pressure.
This green twig of the vegetable family holds the ability to fight against cancer. It holds antioxidants known as Quercetin and Kaempferol that keep your body free from oxidative damage. Kale also acts like an anti-depressant, so it is an easy substitute for pills. It also keeps your cholesterol low. People who want to build muscles should definitely add this food to your diet because it upgrades bone health.
It seems a little fishy but salmon is the best reside of acquiring omega -3 fatty acids which is also termed as ‘good cholesterol’. It maintains the strength of your cardiac muscles. Salmon has selenium in it which is necessary in the development of body tissues. These two nutrients combined with vitamin D aid in stabilizing the insulin levels in the body. Your brain function increase which is directly linked to improving your memory.
This vegetable is now being used in the meals of various restaurants because of its unique flavor and health benefits. They are actually very good for your eyesight because they consist of Vitamin A. They help in losing weight as they have very low calories. Pumpkin seeds are known to be very good for heart muscles. Pumpkin uses the antioxidant, beta carotene to combat against cancer.
You can pair banana with anything sweet or savory and it will still give you the same benefits. Bananas are full of fiber so the next time you want to avoid constipation you have the best solution. The high level of potassium they have aids in stabilizing your blood pressure. It also lowers the risk of developing asthma and childhood leukemia. Bananas will improve the blood sugar levels that can be helpful for diabetics.
Spinach is a very crunchy vegetable that has immense amount of iron in it which helps in building red blood cells. The calcium keeps your bones and teeth strong. Moreover, it also improves your eyesight and skin. It is a very versatile food loaded with flavanoids and fiber. It is also beneficial for gastrointestinal health concerns as it is an excellent source of beta-carotene and vitamin C.
People picture lentils as something bland but if you pair them up with good spices you can enjoy a feisty meal. Lentils can be digested easily, preventing digestive disorders and diverticulitis. The folate and magnesium present in these lentils will improve your metabolism which will help in reducing body weight. The energy that comes from consuming lentils is because of the iron stores present in them which is important for growing children and other ages.
Eggplant is a rich source of iron and calcium which prevents osteoporosis and bone degradation. People who have iron deficiency should add eggplant in their diet as it lowers the risk of anemia. They boost the cognitive activity of the brain which upgrades your mental health. The folates present in it are very helpful for pregnant women to avoid any birth defects.
9. Brussels Sprouts
Although they are not everyone’s favorite vegetable but it has huge advantages when it comes to a healthy diet. It is an effective immune modulator and an anti-viral agent. It also eliminates the production of cancerous cells in the body.
10. Whole Wheat Bread
It is a very rich source of fiber which helps prevent constipation, inflammation and diarrhea. They help lower blood pressure and cholesterol, reducing the risk of heart diseases. The bread makes you feel fuller so you don’t feel hungry after short intervals. Moreover, it also has essential vitamins and minerals that keep the body leaner and fitter.
11. Lean Meat
A meat component is equally necessary if you are not a vegetarian because it has large amount of protein that builds muscles and strengthens the bones. The iron present in it helps in increasing blood production. It also relives you from stress, thus improving your mood.
12. Chia seeds
They have a very distinctive texture because they absorb liquid and swell up. You can have them with salads or smoothies as they don’t need to be ground. It is proven that chia seeds help in reducing weight. They eliminate any kind of toxin that might be residing in the body. The omega3 fights against any heart disease that might prevail in your body.
They are definitely a go to snack and you can have them in salted or caramelized form. Almond oil is highly recommended for those who want thick and long hair. A handful of almonds in the morning can improve your memory substantially. They also protect your arteries from damage. If you consume them after meals you can lower your insulin and blood sugar levels.
14. Greek Yoghurt
This yoghurt is actually double the protein and half the carbs when compared to plain yoghurt. You can pair various citrus fruits with it to create a new brunch meal. The probiotics help you stay healthy and active all day long. It also has Vitamin B12 which improves the functioning of your brain. It is low in calories and fulfils the dairy requirement.
15. Goji berries
They help fight fatigue so they keep you active. These berries are high in vitamin A and C so your body stays fit. It is a light snack for people who are on a diet so you stay away from the extra pounds. They also lower blood pressure and the risk of having a heart stroke. People who have arthritis claim that goji berries are effective in reducing pain.
It is actually a high fat fruit that helps you lose fat deposits in your body. Avocados have carotenoid that improves your eyesight. It contains more potassium than a banana which supports healthy blood pressure levels. This nutrient dense food is full of 20 vitamin and minerals. It reduces depression and affirms the development of healthy babies. It also protects the body from chronic diseases.
Grapefruit is a very prominent fruit and it is used by many in their diet plans. Daily intake of grapefruit will prevent the development of cancer and other degenerative diseases. It helps the body retain its fluid. It will boost your metabolism and will strengthen your immune system. People with kidney stones can also benefit from this fruit.
It is a natural detoxifying agent that will maintain the fluids in your body. It releases any excess heat that might be circulating in your body. It aids in weight loss and digestion disorders. It also promotes joint health as it is a rich source of silica.
Garlic has a lot of potential when it comes to giving you health benefits. The sulphur compound known as Allicin acts like antioxidants that combat against cardiovascular diseases. It relieves you from common cold which is not easy when it comes to taking medicines. It also prevents Alzheimer disease and Dementia because it makes the immune system stronger. It also helps you live a longer life. You can detoxify your body from the heavy metals by adding garlic in your meals.
We often consume olives in our pizza but it has more to it than just the taste. Olives lower cholesterol and protects artery walls from fat deposition. They are also known to improve your memory so rather than using greasy oils you can use olive oil as a substitute.