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Within health and fitness circles, the term superfood has gained popularity as foods that are rich in essential nutrients. Although there is officially no such categorization of food, the health-conscious like to call certain healthy foods superfoods simply because they can bring about a positive influence on one’s health.
There is no single food that can be considered a super food that has all the different nutrients in one package. A variety of different nutrient-rich foods may be added to a healthy diet. But for the sake of simplicity, let's look at a few amazing nutrient-rich foods that may be called superfoods.
Berries like strawberries, blueberries, raspberries, blackberries and cranberries may be little but they pack a ton of vitamins, fibre, minerals and antioxidants. The abundant antioxidants in berries help reduce the risk of cancer, heart disease and other inflammatory conditions.
Berries are an excellent and healthy snack that you can consume between workouts or if you’re hungry between meals. They’re extremely versatile since they can be put in smoothies, yoghurt bowls, pancakes, salads etc. They’re a great alternative to munching on unhealthy carb-heavy foods like chips and cookies. If you get hunger pangs, eat berries instead and get all those nutrients.
As far as the popularity of superfoods is concerned, nuts and seeds aren’t far behind berries. They’re an excellent source of fibre and healthy fats. Nuts and seeds also contain plant based protein. So, if you’re a vegan, these can be a great option to get your daily dose of protein.
The rich antioxidant properties of nuts also mean they’re helpful in preventing heart conditions and cancer. Nuts, seeds and berries are often combined as trail mixes for one, nutrient-rich package.
Examples of superfood nuts include almonds, pistachios, peanuts, walnuts, pecans, cashew nuts, hazelnuts and macadamia nuts. Superfood seeds are chia seeds, sunflower seeds, pumpkin seeds, flaxseeds, and hemp seeds.
Pulses are foods that consist of lentils, beans, peas, soy etc. Pulses or legumes are some of the most healthy foods to eat everyday. Hence, they can be called superfoods as well. Pulses are rich in Vitamin B, fibre, protein and minerals.
The extra fibre in legumes means that you feel full earlier, thus preventing weight gain. Pulses are superfoods that burn belly fat and improve weight loss. Research also shows that eating legumes aids in reducing diabetes, cholesterol and high blood pressure.
An Indian diet is rich in lentils since we use dal regularly in our diet. But there are other interesting ways to consume lentils. You can add lentils to your salad or yoghurt bowl or prepare delicious besan cheela.
They say you should eat your leafy greens and they say it for a reason. Dark leafy greens are powerhouses of nutrients like zinc, folate, iron, calcium, magnesium, vitamin C and fibre. They also contain carotenoids, which are anti-inflammatory compounds that can reduce the risk of cancer.
Leafy greens are also known to reduce the risk of chronic diseases like heart ailments and diabetes. The best dark leafy greens include spinach (palak), fenugreek(methi), colocasia, collard greens etc.
The good old turmeric (haldi) can also be slotted into the superfood category for its excellent medicinal properties. Curcumin, which is the active compound in turmeric, has terrific anti-oxidant and anti-inflammatory properties. Turmeric can reduce the risk of cancer, diabetes and heart disease.
Turmeric also aids in wound healing and reduces pain. Turmeric is used in hundreds of Indian dishes, but some also consume it in capsule form. Curcumin is not absorbed easily by the body so always refrain from taking curcumin supplements without your doctor's consent.
Would you like to ensure that your diet contains most of these superfoods so that you can get the nutrients packed within these foods? If yes, then get your FITPASS membership today. With the FITFEAST feature, you can consult directly with an expert nutritionist who will help you incorporate these superfoods into your diet in no time.
Depending on your likes and dislikes, the dietician will customise your diet and ensure you eat healthy but do not compromise on taste.
