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So, it is like a morning ritual in my family to consume some or the other type of nuts, almond, cashew and walnuts, mainly. I am generally quite fussy about having them in the mornings but my mom says, “Nuts are Superfoods!”
You might have thought or might be surely thinking about what’s the scene with ‘Superfoods’ that everyone is too obsessed with the word and even renowned Michelin-star chefs are stressing over it so much that even shows specifically on superfoods having started coming up like Superfoods by Ranveer Brar on Living Foodz. So, here we’ll try to have got you all covered.
Superfoods = Superman
Superfoods are like your superhero, “SUPERMAN”. Just as Superman is a common man with some mind-blowing powers, superfoods are the common food items that have a high density for nutritional values and hence are too good for everyone’s health (unless you are allergic to it). These nutrients not only add immense amounts of fuel to our bodies but also helping in nurturing our brains. No specific criteria are mentioned in order to categorize a food item as a super food according to the AHA (American Heart Association). Also, dieticians claim that there is no separate category for super foods. These are rich in antioxidants and healthy fats that are believed to abstain from heart diseases, fiber that prevents diabetes and digestive problems & even phytochemicals (present in plants that give them bright colors) that provide numerous health benefits. The only thing that one needs to think before consuming is the amount or quantity of foods they are consuming. This needs to be in right quantities.
What are we going to feed your feed?
When you search on Google about Superfoods, the key searches would be 12 superfoods, 16 superfoods, 25 superfoods etc. So, clearly there are a lot of food items that are known as super foods and maybe you are even consuming them unknowingly. Here, we’ll be discussing about the numerous health benefits that some of the popular superfoods provide. Now get ready to be loaded with some amazing facts that you might have been unaware of.
The food item topping the list is blueberry (even other kinds of berries like cranberry & strawberry) followed up by sweet potatoes, beans, nuts, salmon, whole grains, pomegranates, cauliflower, chia seeds, coconut, leafy vegetables (like spinach, radish greens, broccoli, cabbage), flax seeds and jackfruit. Definitely it is not a finite list but I deliberately chose these as they are readily available in almost every part of the country.
Let's learn what all these food items contain
Blueberries & the other berries are rich & bubbling with vitamins, soluble fiber & phytochemicals known as flavonoids which have a high chance of minimizing specific heart conditions in young adults mainly women. Pomegranate too is an amazing super food as it has anti-cancer properties as they contain ellagitannins / ellagic acid.
Green leafy veggies & sweet potatoes are brilliant sources of vitamins A, C, K, fibers, calcium & even other minerals. Sweet potatoes are naturally sweet and hence, need no additives to be eaten. Cauliflower, a versatile food, can alone suffice 77% of the daily recommended vitamin C requirement per serving & again can fulfill a lot of vitamin B6 and fiber requirements. Beans contain low-fat protein, insoluble fiber which controls cholesterol, soluble fiber which controls hunger & lots of vitamins & minerals. Jackfruit is such a food that can act as a meat substitute. It can be consumed both when ripe or unripe & is high on electrolytes, phytonutrients & obviously vitamins & minerals.
Now, whole grains. Doesn’t the name just define it all? This is because they are not refined & have their brans intact. They thus retain a lot of nutrients in them.
Now comes something about which I had mentioned in the very beginning, nuts. Nuts & seeds are full of minerals & healthy fats. But there’s just one drawback and that’s the high calorie content. Chia seeds too boost up the omega-3 fatty acids requirement and can be consumed in the form of smoothies or pudding. Flax seeds are known for their weight loss properties & also improving the hair quality (even I take flax seeds on a regular basis as my doctor too suggested me this for better skin & hair). Coconut, that’s consumed in every Indian household frequently either in the form of coconut milk or chutneys, is known to be high in medium-chain triglycerides which is an easy convertible energy source. You might have seen people sipping coconut water after their gym sessions. Now you know the reason.
Salmon & other sea foods like sardines & mackerel are rich in omega-3 fatty acids that lower the chances of heart diseases & strokes.
Other Health Benefits
Physical health gets impacted a lot due to the consumption of these rich in nutrients food items.
These superfoods help us in myriad ways like supporting digestion, skin, hair & nails nourishment, fitness & weight loss, immunity, handling stress & even nourishes the body during & after pregnancy.
There’s a slight criticism on the naming though its too hyped. Scientists have claimed that this term might be used just as a marketing tool without any research grounds. But this has been countered by quite a few manufacturers by informing the public about the health benefits that these items have.
Let the criticism be there on the nomenclature cause the amount of benefits that one gets after consuming these is way greater than the criticism.
Hope you are enlightened!
Eat healthy & stay fit - that's the need of the hour too!
