What are Superfoods?
Have you ever wondered why we really put the term “super” as a prefix to anything? For those of you who don’t get it, we use ‘super’ to depict that the item in front of which we have used it has extraordinary qualities; so, a man with extraordinary capabilities becomes a “superman”, with whom most of you must be familiar with already!
The same is the concept with superfoods – these, simply, are foods with extraordinary capabilities, and for foods, that means they come with maximum nutritional content such as vitamins, minerals, antioxidants, etc. and offering minimal calorie intake and other harmful fat-inducing nutrients. And, needless to say, these are a must-have in your diet! Let us now see the superfoods list of 2020, which you should include in your diet:
Superfoods List 2020 Which You Can Include in Your Diet
1. Pumpkin Seeds
This tiny piece of food will literally bomb your body with nutrients, along with providing the essential fibres and carbohydrates for your body. The nutrients it includes are proteins, healthy fats (omega-6s fatty acids), vitamin K, phosphorus, magnesium, and essential metals such as iron, zinc and copper. Pumpkin seeds are also rich in antioxidants essential for fighting diseases, reducing inflammation, and preventing arthritis in the joints. There is even little evidence that these could help prevent cancer and improve prostate and heart health.
2. Chia Seeds
These gluten-free seeds are another plant food, which is shell-packed with numerous health-boosting nutrients, which include healthy for heart omega-3 fatty acids, high-quality proteins, phosphorus, calcium and crucial metals for the body such as iron, manganese, selenium and copper. Also, some of the antioxidants contained in it are caffeic acid and quercetin, among others, which are also proven to reduce cancer risks as well. An important note though – chia seeds are not suitable for people looking for a vitamin-specific diet, as these don’t have rich quantities of vitamins.
Blackberry is not only a delicious fruit but also offers life-long benefits! Its nutritional content includes vitamins (high amounts of vitamin C and K), manganese, among many other nutrients. These are good for maintaining healthy skin, as well as good oral hygiene. The next time you want to add cherries on top of your salad plate, go with blackberries instead of your regular ones!
Now here’s one superfood you may already have been consuming regularly. But those of you who can’t get themselves to include this superfood in your diet, here are some reasons you must – it is one of the most easily available and budget-friendly superfoods you can consume. It includes high-quality proteins (Greek yogurt has even more quantity of proteins than the regular yogurt). Also, the probiotics it comes with are very beneficial for digestive health. Some other crucial benefits of eating yogurt regularly are improved heart health, reduced risk against diseases related to bones and enhanced immunity.
5. Purple Potatoes
For those of you wanting a high-carb diet, you can go with normal potatoes; those looking for a super variety of potatoes that also contain numerous other healthy nutrients can choose purple potatoes. Purple potatoes have even more potassium content for the same weight than a banana. Other nutritional contents in purple potatoes include proteins, fibres, manganese, copper, iron, vitamin B6 and C and antioxidants. All these work together to provide numerous benefits to your body, such as helping regulate your blood sugar, decreased chances of chronic diseases, more robust heart health, improved eyesight and reduced cancer risks.
Avocado is another vitamin-rich superfood, which is super delicious as well! Along with crucial vitamins such as vitamin C, B5, B6, and E, it contains folate, potassium, proteins and healthy fats. Avocado is one of the most preferred natural foods for controlling cholesterol and triglyceride levels, which improves your heart health! And not to forget, the numerous benefits it provides for your skin as well. Avocado can simply be eaten raw, or you can also use avocado oil as a dressing for your salads.
You might despise broccoli for its foul taste, but it is one of the most beneficial foods you can include in your diet! Its nutrient content includes vitamins A, B, C, K, among others), potassium, selenium, proteins and good fats. It also contains antioxidants such as lutein, which are again proven to provide health benefits for the eyes. Some other benefits of broccoli include reduced risk of cancer, blood sugar control, and reduced inflammation. Broccoli can be eaten, both cooked as well as raw.
8. Nettle Tea Leaf
Now, for tea lovers, here’s one superfood you can easily include in your diet. The nettle plant is primarily found in Asia and the northern part of Europe, and nettle tea is consumed worldwide for the numerous health benefits it provides. It is rich in polyphenols, which are compounds that help prevent many chronic diseases such as diabetes, cancer (particularly breast and prostate), obesity, etc. The recipe is easy to make, and your cake make it like you make tea with regular tea leaves (if you wish to use raw leaves) or order a readymade product.
If you’re looking for a non-vegetarian superfood to include in your diet, here’s one for you – sardines. These fishes are packed with numerous minerals such as niacin, iron, phosphorus, iron, calcium, etc. It is considered one of the best sources of omega-3 fatty acids and vitamin B-12, which aids your cardiovascular system. Almost all edible fishes come with fairly good amounts of proteins, and sardine is no different either. Overall, a superfood that is a must-include for non-vegetarians.
A Word of Advice: It Would be Ideal to Consult Your Dietician First!
Although all these foods are naturally occurring, and you would be able to find unprocessed versions of these, it is advisable to check with your dietician before you start with any of these foods. You must also start with smaller quantities in the beginning, as you never know you may turn out to be allergic to one of the several compounds these superfoods come packed with, which may have never been consumed by you before, and starts to show its reaction only now!
Superfoods are Critical for Your Health and Wellbeing
As would have been evident by now, superfoods are critical for your family's health and wellbeing. We hope this BP Guide would have helped you decide which superfoods you can make an integral part of your routine diet and enjoy the benefits of their numerous dietary constituents. It is however always prudent to consult your dietician so that individual-specific issues like allergies to certain food groups, etc. can be addressed correctly. Stay connected with us for more such engaging content.