10 Astonishing SUPERFOODS That You Wish You Knew Before

WHAT IS SUPERFOOD?

In simple words, a superfood is something that gives you many health benefits at the same time.

In this article you will find #10 super-foods that are easily available in the market and affordable, it’s key nutrients, benefits, and ways you can add it to your diet.

# 1 SUPERFOOD – TURMERIC (HALDI)

TURMERIC

Our #1 superfood is Turmeric. Turmeric has a long history of medicinal use in traditional medicine and Ayurveda. It,s often called “Indian Solid Gold”.

KEY NUTRIENTS IN TURMERIC

  1. CURCUMIN
  2. AROMATIC-TURMRONE

BENEFITS OF TURMERIC

  • Curcumin has shown to exhibit antioxidant, anti-inflammatory, anti-viral, anti-bacterial, anti-fungal, and anti-cancer activities and thus have potential against various diseases like diabetes, allergies, arthritis, Alzheimer’s disease, and other chronic illnesses.
  • Aromatic-Turmerone can improve neural stem cell growth in the brain by as much as 80 percent at certain concentrations.

HOW YOU CAN ADD TURMERIC IN YOUR DIET

  1. Add it in your smoothie
  2. Drink turmeric milk
  3. Add it in your curry

# 2 – WALNUTS

WALNUTS

Our #2 superfood is Walnuts. Walnuts are King of nuts.

Just one-quarter cups of walnuts provides 100% of the daily recommended allowance of plant-based omega-3 [ALA], copper, manganese, molybdenum, biotin, Vitamin E, and folate.

Studies on the health effects of eating walnuts are very promising.

Eating just 4 walnuts a day has been observed to significantly increase the blood level of heart-healthy ALA.

Another research shows that just one ounce [28g] walnuts a day may decrease cardiovascular risk.

KEY NUTRIENTS IN WALNUTS

  1. PLANT-BASED OMEGA-3
  2. COPPER
  3. MANGANESE
  4. MOLYBDENUM
  5. BIOTIN
  6. VITAMIN E
  7. FOLATE

BENEFITS OF WALNUTS

  • Decrease the risk of cardiovascular disease
  • Reduce the risk of heart disease
  • Cuts breast cancer risk in half
  • supports brain health

WAYS YOU CAN ADD WALNUTS IN YOUR DIET

  1. Eat as snack
  2. Sprinkle over oatmeal

# 3 – COCONUT OIL

COCONUT OIL

Our #3 superfood is Coconut Oil. Over 1500 studies are proving that coconut oil is one of the healthiest foods on the planet.

So let’s discuss the nutrients in coconut oil that makes it one of the healthiest food on the planet.

KEY NUTRIENTS IN COCONUT OIL

  1. CAPRYLIC ACID
  2. LAURIC ACID
  3. CAPRIC ACID

All are triglycerides. 50% of coconut oil is mainly lauric acid which is antimicrobial antiviral, antibacterial, and anti-protozoal and can kill pathogens like bacteria, viruses, and fungi.

BENEFITS OF COCONUT OIL

  • Boost immune system
  • Curbs hunger and cravings and thus helps in weight loss
  • Promotes healthy brain function
  • Other uses like application on hair and skin. Applying coconut oil on hair and skin can promote healthy hair and glowing skin

WAYS TO ADD COCONUT OIL IN YOUR DIET

  1. Cook with cold-pressed coconut oil
  2. Start using it as a body oil and mouth rinse

# 4 – FATTY FISH

Our #4 superfood is Fatty Fish. The American Heart Association recommends eating fish – particularly fatty fish – at least twice a week.

Because omega-3 fatty acids benefit the hearts of healthy people as well as those who already have cardiovascular disease or have a high risk of getting it.

Three types of omega-3s

Three types of OMEGA-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These are all members of the polyunsaturated family (PUFA). They are considered essential. Your body cannot make OMEGA-3 fatty acids on its own. They perform a crucial role in brain function as well as normal growth and development.

FATTY FISH - superfood

KEY NUTRIENT IN FATTY FISH

  1. OMEGA – 3

BENEFITS OF FATTY FISH

  • Improves brain function and important for cognitive function. (Cognitive function is a function that is important for an activity to perform mental activities)
  • Reduce inflammation and reduce the risk of heart disease
  • Reduce the risk of Chronic disease

WAYS TO ADD FATTY FISH IN YOUR DIET

  1. Eat different types of fatty fish twice a week
  2. If fish is not available take fish oil supplement or use krill oil

I will the link best fish oil supplements below.

For India

WOW Omega-3 Fish Oil Triple Strength 1000mg

StBotanica Fish Oil 1000mg Advanced

I have personally used both of these fish oil and both are effective and give satisfactory results. Just try once. There are no side effects of fish oil. Your body needs 1 gram of OMEGA-3 fatty acids daily. Whether you are doing exercise or not, OMEGA-3 fatty acids are essential for your body. If you want more information about fats you can read it here – https://getfitwithaman.com/macro-nutrients/

For Outside India

Nordic Naturals Ultimate Omega, Lemon Flavor – 1280 mg Omega-3

Nature Made Fish Oil 1000 mg

# 5 – AVOCADOS

AVOCADOS

Our #5 superfood is Avocados. Let look at some of the astonishing benefits of this unique fruit. Why I say unique is because it’s one of the few fruits which are high in healthy fats than sugar.

It does have 5-7g of sugar, but most of it is in fiber form so the net carb is no more than 1-2 grams which is excellent if you are tracking a low carb or a keto diet.

The top nutrients that avocado has are vitamin k, folate, potassium, vitamin b5, and b6.

Avocados are very high in monounsaturated fatty acids, particularly oleic acid.

KEY NUTRIENTS IN AVOCADOS

  1. VITAMIN K, B6, AND B5
  2. FOLATE
  3. POTASSIUM

BENEFITS OF AVOCADOS

  • Loaded with monounsaturated fatty acids
  • Loaded with fiber for amazing digestion
  • Reduce heart disease risk
  • Reduce inflammation and cancer risk
  • Avocados are also linked with reducing cholesterol level

WAYS TO AVOCADOS IN YOUR DIET

  1. Blend it in a smoothie
  2. Can use avocado oil for cooking
  3. Include it in salad

# 6 SUPERFOOD – GHEE (CLARIFIED BUTTER)

Ghee - superfood

Our #6 superfood is Ghee that is Clarified butter. Ghee is formed when you heat butter and remove milk solids and water. Ghee and other sources of saturated fat have been unfairly demonized in the past few decades in favor of processed vegetable oils.

CLA–conjugated linoleic acid

A fatty acid associated with a lengthy list of health benefits. Some studies have found that CLA may be effective in reducing body fat, preventing cancer formation, alleviating inflammation, and even lowering blood pressure.

KEY NUTRIENTS IN GHEE

  1. CONJUGATED LINOLEIC ACID (CLA) THAT HELPS TO REDUCE FAT
  2. FAT SOLUBLE VITAMINS A, E, AND K
  3. BUTYRIC ACID – ABILITY TO PROVIDE YOUR COLON CELLS WITH ENERGY

BENEFITS OF GHEE

  • Lowers blood pressure
  • Improves gut health
  • Improves digestion
  • Helps in reducing body fat
  • Reduce inflammation

WAYS TO ADD GHEE IN YOUR DIET

  1. Use it as cooking oil
  2. Spread it on your chapati or rice
  3. Make sandwich in ghee

# 7 – BLUEBERRIES

BLUEBERRIES

Our #7 superfood is Blueberries. Out of all the fruits and vegetables, blueberry is the leader when it comes to the amount of antioxidant content. They guard our bodies against damage by free radicals, unstable molecules that can damage cellular structures, and contribute to aging and diseases like cancer.

KEY NUTRIENTS IN BLUEBERRIES

  1. VITAMIN C AND K
  2. MANGANESE
  3. ANTHOCYANIN FLAVONOIDS

BENEFITS OF BLUEBERRIES

  • Lowers blood pressure
  • Helps fight cancer
  • Boost brain health
  • Fight free radicles
  • Reduce the stress level

WAYS TO ADD BLUEBERRIES IN YOUR DIET

  1. Blend it in a smoothie
  2. Sprinkle over your oatmeal
  3. Eat as snack

# 8 SUPERFOOD – BROCCOLI

BROCCOLI - superfood

Our #8 superfood is Broccoli.

Broccoli contains several unique antioxidants and compounds that can aid in clearing excessive estrogen (which encourages higher testosterone levels and increases muscle growth) and toxins from the body not limited to fighting cancer.

Broccoli has a compound called Sulforaphane. Which helps fight cancer. Broccoli contains beta-carotene, which is converted into vitamin A in the body.

KEY NUTRIENTS IN BROCCOLI

  1. VITAMIN K AND C
  2. IRON
  3. LOTS OF FIBER
  4. SULFORPHRANE

BENEFITS OF BROCCOLI

  • Boost testosterone level
  • Helps fight cancer
  • Help reduce cholesterol
  • Help detoxifies body

WAYS TO ADD BROCCOLI IN YOUR DIET

  1. Eat it with chicken or eggs
  2. Use it in salad

SUPERFOOD # 9 – SPINACH (PALAK)

SPINACH

Our #9 superfood is Spinach. Spinach is very similar to broccoli in terms of its nutrients and health benefits. Spinach is loaded with antioxidants which help reduce oxidative stress. Several human studies join spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may benefit to prevent breast cancer.

KEY NUTRIENTS IN SPINACH

  1. VITAMIN A, C, AND K
  2. FIBER
  3. FOLIC ACID
  4. CALCIUM

BENEFITS OF SPINACH

  • Lowers oxidative stress
  • Boost eye health
  • Lowers blood pressure
  • Prevent cancer
  • Fights free radicles

WAYS TO ADD SPINACH IN YOUR DIET

  1. Use it in salad
  2. Eat it with eggs or chicken
  3. Learn new recipes

# 10 – WHOLE EGGS 

WHOLE EGGS - superfood

Our #10 superfood is whole eggs. In the egg, I used to think that yolk is not good for health. But after a lot of research and study, I found that it is the most nutritious part of the egg.

Egg yolk raises your cholesterol, but good cholesterol, that is HDL. A whole egg is loaded with vitamin A, folate, vitamin b2, b12, phosphorus, selenium. Eggs contain Choline.

KEY NUTRIENTS IN WHOLE EGGS

  1. WHOLE EGGS CONTAINS ALMOST ALL THE VITAMINS
  2. WHOLE EGG IS THE ONLY FOOD THAT CONTAINS VITAMIN D AND CALCIUM NATURALLY
  3. PHOSPHORUS
  4. SELENIUM

BENEFITS OF WHOLE EGGS

  • Help to build muscle
  • Help in lowering body fat
  • Build a cell membrane
  • Help to prevent cataract development
  • Promotes healthy hair

WAYS TO ADD WHOLE EGGS IN YOUR DIET

  1. Can be enjoyed any time of the day

THE BOTTOM LINE 

Achieving optimal health through food and nutrition is about more than focusing on one or two of the most modern food trends.

Instead, great health is best supported by eating the quality of nutritious foods every day.

Including some, or all, of the foods on this list as part of a balanced diet can help your overall health.

Aman Pawarhttps://getfitwithaman.com
Aman Pawar is Certified Diet and Nutrition Expert. Also he is Certified Fitness Trainer. He also writes on Quora and his answers has generated more than 15k plus views in less than 6 months! For more info visit About Us page.
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