What are Superfoods? 7 Powerful Superfoods & Health Benefits

Everyone seems to be talking about Superfoods and for good reasons. Let’s understand them in detail.

What are superfoods?

Superfood is a term that is coined for the kind of foods that contain exceptional nutrient density and provide amazing health benefits. Superfoods are a bit of a new trend, but they’re certainly some of the healthiest foods you can eat on a daily basis.

While some of these were surely advocated by the grannies of the house long before they were given this fancy name, they have received the much-needed attention only now.

Although the list seems to be long enough, I am listing the most commonly available superfoods that can easily be found in everyone’s kitchen. Here we go.

Top Superfoods and their health benefits

1. Walnuts as Superfoods

Walnuts are the first superfoods ones on the grannies list.  They are high in energizing fats, fiber, and other vitamins and minerals. Research has proven that walnuts not just look like brain food, but are also good for brain function.

Nutrients in Superfoods Walnuts | Nutrition Chart for Walnuts based on 2000 Calorie Diet

What Makes Walnuts a Superfood | Health Benefits of eating Walnuts

• Improves metabolisn and promotes a healthy gut.

• Eating this tiny brain looking nut, boosts the memory.

• Antioxidants present in walnut make your skin healthy and rejuvenated.

• Since they help the body to absorb calcium, walnuts are good for bones too.

• Help in maintaining the optimum body weight.

• It is beneficial in lowering the levels of bad cholesterol from the body.

2. Blueberries as Superfoods

Berries are supposedly the tastiest member on the list. They are high in fiber and normally taste sweet. Berries are high in cancer prevention agents and sickness-fighting nutrients. Because of their low calories and carbs, they have the potential to improve your glucose and insulin levels.

Berries are delicious on their own, and they can also be enjoyed with cream, or by adding them to solid recipes.

Nutrients in Superfoods Berries | Nutrition Chart for Blueberries based on 2000 Calorie Diet

What Makes Blueberries a Superfood | Health Benefits of eating Blueberries

• Prevents the body from oxidative damage of DNA which slows aging and prevents cancer.

• Blueberries are considered good for the functioning of the heart as it reduces the damage due to bad cholesterol.

• Improves memory.

• Blueberries improve the oxygen flow to the eyes which improves vision and reduces the chances of cataracts.

• Provides relief from gastro and urinary infections.

• Being high in antioxidants, blueberries removes the free radicals and keeps the skin healthy.

3. Eggs as Superfoods

Remember the old Hindi jingle “Sunday ho ya Monday, roz khayen ande” which means one must have eggs every day.

Eggs are high in protein and can boost our digestion by up to 80–100 calories per day, as more energy is required to process the protein in foods. They are easily available everywhere and you can use them to make a variety of tasty snacks in just a matter of minutes.

Nutrients in Superfoods Eggs | Nutrition Chart for Eggs based on 2000 Calorie Diet

What Makes Egg a Superfood | Health Benefits of eating Eggs

• Eggs help in improving the metabolism of the body.

• They are rich in folic acid are are considered healthy during pregnancy.

• Vitamin A and B12 present in eggs helps in improving the immunity of the body.

• It is known to improve the functioning of brain and nervous system.

• Since they are high in protein , they halp in repairing body tissues and making the muscles strong.

• They are considered good for hair and skin.

4. Soybeans as Suprerfoods

Soybeans contain a variety of vitamins and minerals, including vitamin K1, copper, and phosphorus. They are also rich in protein and are a good source of carbs and good fats. Furthermore, the high fiber content in soybeans is beneficial to your gut’s health.

Nutrients in Superfoods Soybeans | Nutrient chart of Soybeans based on 2000 Calorie Diet

What Makes Soybeans a Superfood | Health Benefits of eating Soybeans

• Since soybean contains high amount of magnesium, it is helpful in improving the quality and duration of your sleep.

• Soybeans are rich zinc, magnesium & calcium promotes strong bones.

• Soybeans reduces extra cholesterol from artries and blood vessels which keeps the heart happy.

• They are proven highly beneficial in controlling Type 2 diabetes.

• Improves metabolism.

5. Spinach as Superfoods

Can you guess what did Popeye ate that gave him immense power and strength? Well yes, it was Spinach!!

Spinach is an extremely nutrient-dense, leafy green vegetable. It is a fantastic source of numerous nutrients and minerals.  It is high in antioxidants, vitamin C, vitamin K, folic acid, iron, and calcium. Eating spinach has multifold benefits.  It improves eye health, lowers oxidative pressure, helps prevent cancer, and maintains pulse levels.

Nutrients in Superfoods Spinach | Nutrition Card of Spinach based on 2000 Calorie Diet

What Makes Spinach a Superfood | Health Benefits of eating Spinach

• It prevents the eyes from any damage caused due to sunlight.

• Eating spinach moisturizes your skin and hair.

• Spinach leaves are low in calories which is why they are a must in your diet if you are looking to lose weight.

• Its a great source of iron and is good for blood and provides energy to body.

• It is also recommended to include spinach leaves in the diet of pregnant ladies.

6. Almond Milk as Superfood

Almond milk is widely available in stores but if you want you can easily make it at home too.

To make it at home, you simply need a blender, some almonds, and some water. Just peel off the skin of overnight soaked almonds. Combine a few almonds with 4 cups of water in a blender and blend until smooth. Finally, strain the mixture and enjoy.

Milk produced from almonds is a rich source of calcium and can provide anywhere between 20% to 45% of your calcium requirements for each day. Calcium is especially important for bone health.

Almond milk is proven to be highly beneficial for people above the 30 age group or ones with previous bone fracture conditions.

Nutrients in Superfoods Almond Milk based on 2000 Calorie Diet

What Makes Almond Milk a Superfood | Health Benefits of eating Almond Milk

• For those who find it difficult to digest lactose, almond milk is a great alternative.

• It helps in regulating muscle strength.

• It is also advisable to those who have kidney related problems as it improves kidney health.

• Boosts immunity and makes the body strong.

• Since it is a good source of Vitamin A, it is immencely good for brain.

7. Tomatoes as Superfoods

Yes, our friendly tomatoes!!

Everyone uses this delicious vegetable in their everyday meals.

Tomatoes are rich in vitamin C, vitamin A, and fiber. They help in keeping your digestive system free of toxins are known to prevent cancer.

Tomatoes have numerous health benefits, including eye care, good stomach health, and a lower pulse rate. They also provide relief from skin issues as well as reduce the risk of diabetes.

Nutrients in Superfoods Tomatoes based on 2000 Calorie Diet

What Makes Tomatoes a Superfood | Health Benefits of eating Tomatoes

• Since it is high in water and fiber content, tomatoes are good for healing constipation.

• It protects the eyes from any age related eyes diseases like cataracts etc.

• Facilitates the production of collagen which is good for skin, hair and nails.

• It contains chlorogenic acid which is found to be effective in protecting the body against the cigarette smoke (this is helpful for passive smikers as well)

• With the richness of Vitamin C, tomatoes are excellent for boosting immunity.

A few words from CityMom

So finally science and medical advancements have only proven or reiterated what your grandmom was probably talking about. Superfoods is simply a fancy term for foods that are high in nutrients and help us stay fit and healthy.

There are more such superfoods that could be added to this list such as carrots, mushrooms, turmeric, avocado, pomegranate, sweet potatoes, apples, ginger, white grass, and more.

Add these superfoods to your diet and ensure a healthy lifestyle for your kids, yourself, and for everyone in the family.

Besides this, also try these healthy foods to boost immunity

References

usda.gov | ucdavis.edu and many others!