Superfoods- What is so special?

Super food??? What is so super about it? What is the difference between food and Super food? Let's find out!

Our body requires nutrition to fight diseases and acquire energy to carry on various functions and we get these nutrients from food.

Some foods should be limited as they may pose some health risks but we also have foods which are nutrient rich and hence are good for us.Topping the heap, are super foods which have exceptional nutrient density and have shown to improve health and reduce the risk for diseases.

It is basically a marketing term used for food assumed to confer health benefits. In 1949, it was first used by a newspaper to explain the nutritional qualities of a muffin. In the early 21st century, the term "Superfood" was used to market products like dietary supplements, food with additives etc.

Note: It cannot be still used as a substitute for healthy and balanced diet.

Plant based superfoods are rich in phytochemicals which offer variety of health benefits.

Few of these are Carotenoids which improve eye health, Tannins, known to improve digestive health, Lignans which improve cardiovascular health and Phytosterols, which is known to improve prostate health.

Our lifestyle may include smoking, drinking, medications, diseases etc which prevents our body to utilize the required nutrients from the food we consume. Therefore, adding Superfoods or Functional foods in the diet may prove to be of immense advantage.

Along with these, exercise, drinking water, avoiding junk food and stress management will help in leading a healthier and disease free life!

Following are a few common superfoods which can be included in our diets without much hassle:

Salmon:

Salmon fish has the most amount of Omega 3 in the fish category along with plenty of vitamins and minerals which prevents bad cholesterol accumulation,thus keep a good heart!

Tomato:

Tomato contains an antioxidant lycopene along with vitamin C which helps in protecting our immune system against free radicals, keeps skin healthy and fiber helps in keeping the digestive system healthy.

Almond:

Almonds contain Vitamin E, MU FA and minerals which help in fighting the bad cholesterol and have a healthy heart.

Garlic:

Garlic has allicin which keeps cholesterol in check and prevents high blood pressure.

Olive Oil:

It contains MU FA and polyphenols which help lower LDL and improve HDL concentration.

Grapes:

Grapes contain polyphenols like anthocyanins and other flavonoids which improve inflammation.

Turmeric:

Turmeric contains a polyphenol curcumin which has proven results in battling autoimmune diseases, aiding memory, reducing inflammation and risk of cancer.

Green Tea:

It contains flavonoids called catechins which is reported to reduce risk of a host of cancers, aiding weight loss and helping maintain cardiovascular health.

Oats:

Oats contains beta glucan, a type of soluble dietary fiber which help keeps cholesterol level under control and aids digestion.

Well, I have tried to list Superfoods from all the categories of food like carbohydrates, proteins, nuts, fats etc. which may help you to serve a nutritious meal for the family.

Now, information only will act as some theory which will definitely be nice to read but chalking out a sample menu would help us remember.

Eg: Breakfast: Oatmeal / Fruit Bowl / Juice / whole wheat Pancakes.

Mid-Morning: Yogurt / Salad

Lunch: Salmon / Tuna sandwich / Roasted vegetables /Sprouts

Snacks: Smoothie / Egg Wraps

Dinner: Chicken Stew / Salad / baked vegetables.

These can be added with your meals whenever and whichever way you want*

A balanced meal will not only help us stay fit but will also help fight diseases which otherwise may become chronic.

Hope this post helps in finding out the best in your kitchen and also in lives!

Have a happy weekend and Easter!