Want to Know about Some Superfoods That are Nutritional Powerhouses to Your Diet? Here are 10 Superfoods to Eat Daily That Can Supercharge Your Diet (2020)

We have heard about them, what exactly is a superfood! Superfoods are a class of foods that provide the maximum nutritional benefits for minimal calories. There are no set criteria to select a superfood and do not have their group.

Superfoods are generally of high nutrition density, but without adding a lot of calories to your body. They are also known to have a high concentration of vitamins, minerals and antioxidants that are useful to our body. There are several superfoods, and we have mentioned a few of the superfoods to eat daily.

It is essential to have a handful of nuts every day. But, most of us forget to have them during snacks. The ideal way to introduce it in your daily intake is to add a handful to your lunch menu. It will make the meal tastier and more nutritious at the same time. You can toast them for an added flavour.

You can have some of the superfoods as a smoothie along with some ice when you wake up. While yoghurt, nuts and fruits can always be a part of your smoothies, you can make a subtle change by adding a few leafy greens in your smoothies. It does not taste that bland! Moreover, it can also prove to be a source of more nutrients.

Another way to introduce the superfoods into your diet is to include them as an ingredient to your menu. There are several recipes where you can include the superfoods. And you will be they are beneficial for your body too.

It would be dreadful if you had to include all the superfood in your diet. It would be daunting, and you need not have all of the superfoods together every day. In case you do not have them daily now, you can introduce them to your diet one at a time. You may have at least three or four every day and then shuffle them through the week. If you do not like it, you may take it in smaller portions with a longer time.

There are several ways to add new foods to your diet. We must be a lot more creative with the menu. You may blend them into a smoothie or as a puree in your lunch or dinner menu. They can also be added as toppings during breakfast or lunch. The vegetables like spinach, broccoli or the beans can be mixed in a soup.

You may also use it as a substitute, like using nuts instead of masala or putting sweet potatoes in your lunch menu. You may also roast the vegetables or even have them with lots of herbs and spices.

If we are talking about superfoods, how can we not start by discussing dark leafy green vegetables? Go back a few years, and you may recollect your mom mentioning the benefits of having spinach. You must include it in your daily diet, in case it isn't already a part of your diet. Generally, dark green leafy vegetables are a great source of nutrients, like iron, zinc, calcium, folate, magnesium and Vitamin C. They minimise the risk of chronic diseases, including Type 2 Diabetes and heart diseases.

Studies have shown the various benefits of having spinach. You can shed a few pounds as having them does not amount to adding on more calories. They also keep your brain young and makes your bones stronger. It has also been found that leafy green vegetables contain a pigment named carotenoids. It helps to prevent several cancers.

Now, how will you have them? One option is to include it in smoothies when you have breakfast. There are several options to have it during lunch or dinner. It can also be included in salads and your soups.

Our food scientists continue with their research about superfoods, though we may have been having them every day. Sweet potatoes are also counted among them. They are packed with alpha and beta carotene, which is converted to vitamin A in our bodies that help to keep our immune system healthy. It also ensures that our eyes and bones have the nutrients that are necessary to stay healthy.

Sweet potatoes are also known to be a source of Vitamin B6, magnesium and manganese. They also contain antioxidants to act against the free radicals that can lead to severe diseases. Other chemicals like zeaxanthin and lutein are known to be good for the body. You can try out all the forms that are available in the market near you. Several recipes require sweet potatoes as ingredients. You may try out the sweet potato wedges once in a while.

Generally, cruciferous vegetables are known to act against heart diseases, cancer and stroke. Broccoli, cabbage and cauliflower are all full of fibre and are known to keep you full for a longer time and help you lose weight. They contain indole glucosinolates that aid in maintaining the healthy bacteria in the gut. As a result, it can help to a great extent in preventing diseases like Crohn’s disease and ulcerative colitis.

Broccoli provides high nutritional value along with low-calorie levels. It is nutrient-dense, and research shows that the Sulphur compounds help in producing the detoxifying enzymes. They are known to be effective against cancers. It also helps to build bones, improve the immune system and prevent heart diseases.

Broccoli may be bland in taste, and you may find it difficult in having it. Just add it to your salads every morning or later in the day. You can also add it to your lunch menu.

As we get more conscious about our health, oats have increasingly become a part of our daily intake. It can increase the fibre intake, which is suitable for our fight against flab. It can also help in enhancing our gut health. They do not have added sugar and can be turned into snacks or a healthy meal with ease. They can decrease cholesterol levels and lower blood pressure.

Oats are known to be rich in beta-glucan, which is a soluble fibre that helps in keeping the blood sugar under control by slowing down the absorption of sugar. Oats also have an abundance of proteins that help to provide energy. They can also help in the growth and repair of your muscles.

You can start your day by having a bowl of oats for breakfast. There are various flavours available, but it is suggested you have only the natural ones. It will make an excellent combination with your daily workout regimen.

You may be astonished by this entry on this list. Most of us may be having nuts frequently, but here we will discuss why we must have it every day. Nuts and seeds have vegetable protein and fibre in abundance. It is also packed with antioxidants to prevent oxidative stress. Nuts and seeds are also known to prevent heart diseases. Nuts provide the additional fibre that helps your gut bacteria.

There are several nuts that you can have every day. Cashew helps in enhancing cognition; brazil nuts work against cancer and almonds improve the health of the heart. Walnuts are probably the most beneficial and are rich in antioxidants. The chemicals like resveratrol and ellagic acid can work against free radicals in your body.

Seeds like chia and flaxseed have lots of minerals and vitamins. Nuts also work against insulin resistance that can lead to diabetes. You can have some nuts and seeds with your toasts during breakfast. You can also have some for a quick snack later in the day or the afternoon. Ideally, do not add salt to it.

Most of have been having probiotics without even knowing that are keeping us healthy. Once you read this portion, those who are staying away may also start having it soon. Probiotics help the beneficial bacteria in the gut that help in breaking down and absorbing the food. Fermented foods are trendy, and there are a whole lot of options available. Apart from the tasty yoghurt, you may also have kefir and kombucha as some other options.

It may seem awkward that you need to feed bacteria in your body, but you must keep in mind that they can thwart chronic conditions. Probiotics can reduce the effect of inflammatory diseases like ulcerative colitis and Crohn's disease. If your gut is healthy, it can improve your immune system and protect against cancer too. It also ensures your blood sugar levels are under control.

Probiotics are also a known source of many minerals like zinc, potassium and phosphorus and proteins. You can start your day with yoghurt or kefir. It can be added to your lunch menu too.

Olive oil is a healthy fat and happens to be a major ingredient of the Mediterranean diet. It is known to have polyphenolic compounds and monounsaturated fatty acids (MUFAs). Olive oil contains antioxidants that help in reducing oxidative stress. It can help in reducing the risk of heart disease, inflammation and diabetes. It also helps in lowering the levels of insulin and keeping the blood sugar levels under control.

Olive oil also has phenols in abundance that does not let any build-up of cholesterols in the walls of the arteries. You can look out for the virgin varieties of olive oil that can be useful to you. You can have a few spoons of olive oil in your menu during lunch or dinner.

Avocadoes, among the fruits to eat daily, are loaded with nutrients, including vitamins B and E along with fibre, proteins and potassium. The antioxidants work against chronic diseases while it also ensures you stay full and do not crave for any junk food in between your meals. The inflammation in the digestive tract is also reduced. The magnesium helps to regulate the blood sugar and blood pressure levels in you. It also has monounsaturated and polyunsaturated fat which is right for your heart.

It is one of those options that you can trade with olive oil, but it is suggested that you keep both of them in your daily intake. They have a higher amount of fatty acids. You can have it raw with salads or in the morning along with other fruits.

Beans and legumes can be useful for your brain and the heart. They are rich in anthocyanins – an antioxidant that can enhance the functioning of the brain. They also have very low calories and saturated fats, and you need not fear about gaining too much weight. There are several options available from lentils, chickpeas, peas, etc. that are nutrient-dense along with a high amount of vitamins and fibre.

Beans have soluble fibre and provide the needed carbs too. They can soak the cholesterol and prevent them from sticking onto the walls of the arteries. You can combine with an assortment of proteins and vitamins along with whole grains for a complete meal.

Fish is known to be a staple food along with the coastal areas, but it can also form a part of your diet. Salmon is a nutritious option and is packed with healthy fats and vitamins, minerals, selenium and proteins. Sea-food, in general, contains lots of omega-3 fatty acids that is beneficial for a healthy body.

Most of us eat fish without even knowing how it can be beneficial to us. You can maintain your weight but prevent several chronic diseases. It can lessen the effect of depression and to avoid heart disease and stroke. You can also have other freshwater varieties of fish that can be useful to you. They will have lower amounts of harmful chemicals, like mercury.

You can have fish for lunch or dinner. Add a dash of olive oil, or you may have it grilled. In some places, it is had with lots of vegetables which only adds to the daily intake of nutrients.