Today’s hectic life has compelled us all to opt for easy, ready-made and time-saving options which gradually deteriorate our health. Therefore, it is necessary to incorporate the natural and healthy foods in our daily diet that help us ward off a lot of diseases and keep us fit. Following are some superfoods that promote a healthy lifestyle and help us live hearty life despite our messed up routine.
Vegetables and most of the fruits are low in calories and high in nutrients that grant you a key to a healthy lifestyle.
Spinach is one of the super vegetables that is rich in antioxidants which help fight against cancer and boost immune system. Plus, the anti-inflammatory properties of spinach may help arthritis, osteoporosis, migraine, headache and asthma etc. The mineral iron in spinach is essential for menstruating women and growing children.
Blackberries, Blueberries, Cranberries, Strawberries and Raspberries are known to stave off diseases by boosting immune system. They are also known to reduce the risk of cognitive decline in older adults.
All berries are composed of more than 85 percent water along with a large amount of fiber, which makes them an excellent fruit to eat if you’re trying to lose weight, lower cholesterol, or manage type 2 diabetes. The B vitamin in them helps maintain healthy hair and may reduce the risk of cardiovascular disease and mood disorders. Including them in your diet once or twice a week will help gain a lot of benefits of these wonder fruits.
Garlic is well-known for its antibacterial and antiviral properties which makes it quite effective in cold and flu and any bacterial infection. The high levels of allicin in it help hair growth and prevent hair fall. You can give your immune system a constant boost by incorporating garlic in your daily recipes. It also protects our heart against cardiovascular problems and aids in weight loss.
4. Olive oil
Olive oil carries Vitamin A, D, E, K and provides essential polyunsaturated fatty acids which play a key role in metabolism, They fatty acids in olive oil also help you mention a healthy skin and a healthy lifestyle. To achieve the possible benefits of olive oil, replace it with a similar amount of saturated fat and do not increase the total number of calories you eat in a day.
Tomato is another wonder fruit that is rich in antioxidants, It also has bleaching properties and is known to maintain a healthy, fair and glowing skin. Plus, the fruit is very low in calories and it keeps you feel full for long. They are not only good for skin but also ward off cancer, prevent DNA damage, reduce the risk of heart disease, protect against thrombosis, and ward off inflammation.
Beans control your PMS, reduce the risk of cancer, keep your bones strong, protect your heart, improve your bone density, absorb more iron and very low in fat. A diet rich in beans and legumes increases levels of the fatty acid butyrate and promotes a healthy lifestyle.
The omega-3 fatty acids in salmon, tuna, and other oily fish help fight dangerous inflammation that can damage our DNA. They are rich in protein and help reduce the risk of stroke, prevent high blood pressure, lower triglycerides, prevent heart diseases and obesity. Tuna is a god source of selenium and vitamin B which fight off sickness and boost the immune system.
Mushrooms are very low in calories and contain 0 fat which makes them an excellent addition in any recipe. If you’re concerned that you are not having enough protein, you can eat mushrooms with a side dish of beans. As an added bonus, they may help ward off breast cancer by regulating a woman’s estrogen levels, lower the risk of bladder cancer and promote immune function.
One lemon has more than 100% your daily vitamin C intake. This consumption can also help increase your HDL, or “good,” cholesterol levels. Also, the citrus flavonoids found in lemons may help deter the growth of cancer cells. When you add some lemon to your green tea, it increases your body’s ability to absorb the tea’s antioxidants by 80%. Other fruits rich in vitamin C include cantaloupe, grapefruit, oranges, and strawberries.
10. Dark Chocolate
Dark chocolate, when consumed in moderate amounts, can be as good for you as the above mentioned foods. It helps reduce blood pressure and LDL, or “bad”, cholesterol levels. Darke chocolates that have higher concentration of cacao are full of antioxidants and flavonoids, which help your body to ward off infections and cancers. Apples, onions and peanuts also include flavonoid compounds.