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13 Superfood list and health benefits

Here are available 13 superfood list and benefits of health below in this article-

That’s a promise!

Try to include some of these superfoods in your diet to boost your health and nutrient intake. Here’s our pick of the best:

1) Superfood Eggs

The humble egg is one of the most nutritious superfoods on the planet, providing an excellent source of protein, essential for repair and maintenance of your body.

Eggs also contain Vitamin D and A, and essential amino acids. Choose free-range or organic eggs for the best quality.

Research has shown that eating eggs for breakfast may help you lose weight, as they help to stabilize your appetite.

Eggs A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status.

A single large egg is just about 70 calories and offers six grams of protein.

Eggs are also a great source of  omega-3 fatty acids, which are essential for normal body function and heart health.

• Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health.

• Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6–12 eggs per week.

• In fact, eating eggs could increase “good” HDL cholesterol in some people, which may lead to a favorable reduction in heart disease risk. More research is needed to draw a definite conclusion.

How to include them: While there are several different versions of the egg diet, they all work primarily the same. You’ll start each day with eggs, and you’ll continue to eat small portions of lean protein throughout the day.

It seems that eating eggs at breakfast is the best approach, because this may reduce the number of calories a person consumes throughout the rest of the day.

Pair them with vegetables at breakfast for a fiber-rich and filling meal, or add hard-boiled eggs to a salad at lunchtime. 
A range of Egg products is available for purchase online on Amazon.

2) Superfood Blueberries

The King of all Superfoods, blueberries are packed full of antioxidants, and also high in Vitamin K, potassium, and Vitamin C.

They are thought to be anti-inflammatory and may reduce your risk of heart disease and cancer.

There’s even evidence they can help your memory. Frozen berries are just as good as fresh. Eat them fresh or add them to yogurt, cereal, porridge, or smoothies.

Summary
Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion.

Health benefit of Blueberries

• The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer, and other inflammatory conditions.

• Berries may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies.

How to include them: When berries are not in season, it is just as healthy to buy them frozen. Add to yogurt, salad, cereals, and smoothies, or eat plain for a snack.
A range of Blueberries products is available for purchase online on Amazon.

3) Superfood Broccoli

Broccoli is a good source of Vitamin C and folate. It also contains vitamins A and K and is high in fiber, calcium, and other antioxidants.

Some experts claim it can help combat cancer, high blood pressure, heart disease, and diabetes.

A recent study showed eating Broccoli may also help in the treatment of arthritis.

Try it in soups and stir-fries and different varieties such as purple sprouting broccoli.

Summary

Broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke).

A range of Broccoli products is available for purchase online on Amazon.

4) Superfood Oily Fish

Fish such as salmon, tuna, mackerel, and sardines are packed full of Vitamin D, protein, selenium, and a great source of omega-3 fatty acids, a type of fat good for our health.

Studies have shown that eating oily fish can lower blood pressure and reduce the risk of heart disease.

Summary
Salmon is a good source of many nutrients, especially omega-3 fatty acids. Limit your consumption of salmon to avoid potential negative effects from contaminants common in fish and seafood.

Evidence strong enough to prompt Government recommendations that we eat at least 2 portions of fish a week.

The British Dietetic Association suggests that one of the best things you can do for your heart is to eat oily fish.

What’s the connection between fish oil and heart health?

How might omega-3-fatty acids found in fish oil provide heart health? Multiple possibilities have been proposed and are supported by animal research.

These protective mechanisms include stabilizing blood flow in and around the heart-

• reducing blood triglyceride levels

• lowering blood pressure

• preventing blood clots

• reducing inflammation.

Omega-3 supplements from fish oil appear to be heart-healthy and have a protective effect on CHD.

But before we all start reaching for supplements, it may be worth following a heart-healthy diet full of fresh fruits and vegetables, with lean protein such as fish, as recommended by the AHA.

For those of us at the highest risk, especially those with elevated triglyceride levels, it is worth speaking with your physician about high dose EPA fish oil supplements. Research examining each of these is ongoing.

Health benefit of Oily fish

• It’s one of the best sources of omega-3 fatty acids, which are known for a variety of health benefits, such as reducing inflammation.

• Including salmon in your diet may also lower your risk of heart disease and diabetes and help you maintain a healthy weight.

• A potential drawback of eating salmon and other types of seafood is their possible contamination with heavy metals and other environmental pollutants.

• You can avoid potential negative effects by limiting your consumption of fish to two to three servings per week.

How to include it: Buy fresh, frozen, or canned fish. Fish with the highest omega-3  content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.

A range of Oily fish products is available for purchase online on Amazon.

5) Superfood Nuts

The health benefits of nuts are indisputable. Rich in calcium, selenium, magnesium, and Vitamin E they are also high in fiber and protein and contain important heart-healthy fats.

Evidence suggests that eating nuts regularly may reduce the risk of heart disease by as much as 51%. Don’t avoid nuts because of the high-fat content,

They provide vital nutrients and can help stabilize your appetite and balance blood sugar levels. Different nuts are more nutritious than others.

Some of the best ‘Supernuts’ include almonds, brazils, and walnuts. Try an organic nut spread instead of butter on your toast.

Health benefit of Nuts

• They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress.

• Research indicates that eating nuts and seeds can have a protective effect against heart disease.

• Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet. 

How to include them: Add a handful to oatmeal or yogurt, or have as a snack. But remember they are calorically dense, so limit to a small handful.

Try the various types of nut butter such as peanut(technically a legume), almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads.

6) Superfood Avocado

Health benefit of Avocado

• Eating just one or two avocados a week gives you all the benefit of healthy monounsaturated fats, Vitamin B6, and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area.

• Similar to olive oil, avocado is high in monounsaturated fats (MUFAs). Oleic acid is the most predominant MUFA in avocado, which is linked to reduced inflammation in the body.

• Eating avocado may reduce your risk of heart disease, diabetes, metabolic syndrome, and certain types of cancer.

How to include theme: On toast with salt and pepper, or a slice of cheese if you’re that way inclined. how to eat Avocado, 5 easy way to use avocado

A range of Avacado products is available for purchase online on Amazon.

Must Read- 11 Reasons Why Avocado is good for your health, should you know

7) Superfood Spinach

This nutrient-dense green superfood is readily available – fresh, frozen, or even canned.

A cup of spinach to your diet each day will help aid in digestion, prevent constipation, maintain blood sugar, and even help curb your appetite if you are trying to lose weight.

One of the healthiest superfoods on the planet, spinach is packed with energy while low in calories and provides Vitamin A, Vitamin K, and essential folate.

Spinach Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little green so super. And those bones will be thanking spinach, too!

Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss.

Summary

Spinach is packed with energy while low in calories and provides Vitamin A, Vitamin K, and essential folate. 

Health benefit of spinach

How to include them: Sauté with onion and add to an omelet for an easy, healthy meal. or Add to salads, soups, and casseroles. Make a chili or a bean-based spread such as hummus.

8) Superfood Tomato

9) Superfood Olive oil

10) Superfood Yogurt

Yogurt is full of calcium, just what the doctor ordered to keep our bones strong as we age. Look for yogurt that contains vitamin D, which helps your body absorb this important mineral.

Yogurt also aids in digestion and is packed with protein. Don’t forget to eat it with fruit for additional benefits.

Greek Yogurt Regular yogurt’s thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system.

Plus, it’s a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise!

Health benefit of Yogurt

Look for yogurts that have “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.

A range of Yogurt products is available for purchase online on Amazon.

11) Superfood Oatmeal

How to include them: Try having a bowl of oatmeal for breakfast. Substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato. 

12) Superfood Carrot

How to include theme: Boiling vegetables can reduce or eliminate some of the vitamin content. Raw or steamed carrots provide the most nutritional value.

Carrots are a versatile vegetable. People can eat them raw, steamed, boiled, roasted, or as an ingredient in soups and stews.

13) Superfood Soybean

Soya bean is not only a rich source of protein. but are also very useful, you can give them benefits from the children of your family to the elders by including it in many daily dishes,

so we have brought some of the best healthy recipes of soy chunks for you.

Soybeans or soya beans (Glycine max) are a type of legume native to eastern Asia. They are an important component of Asian diets and have been consumed for thousands of years.

Today, they are mainly grown in Asia and South and North America. In Asia, soybeans are often eaten whole, but heavily processed soy products are much more common in Western countries.

Various soy products are available, including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil.

Soybeans contain antioxidants and phytonutrients that are linked to various health benefits. However, concerns have been raised about potential adverse effects.

Summary

Soybeans are high in protein and a decent source of both carbs and fat. They are a rich source of various vitamins, minerals, and beneficial plant compounds, such as isoflavones.

Health benefit of Soybean

The soybean needs further research before its health benefits are conclusively known.

Superfood Soya bean is beneficial for your kids– Soya bean in the diet helps to meet the nutritional needs of the body.
Soya beans for young people- Adequate soy intake in the diet increases the risk of osteoporosis, especially in women
Soya bean for the heart- Soybean helps to reduce total cholesterol and bad cholesterol in the body, reducing the risk of heart diseases.

Possible health benefits of whole soy foods not already mentioned include:

• lowered blood pressure.
• Improvements to blood vessels, such as greater elasticity of artery walls.
• reduced the risk of osteoporosis.
• protection against various cancers, including those of the breast, colon, prostate, and skin.
• management of endometriosis.
• anti-inflammatory effects.

How to include theme: If you want to increase your intake of soy, Choose whole soy foods like soy milk, soy yogurt, soy bread, soya chunks,  soya pasta, and tofu. 

Check ingredient lists to make sure that the soy foods you buy are made from whole soybeans and not soy isolates. Make sure that products such as cereals contain soy protein and not just added isoflavone.

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