10 Superfoods That You Must Add to Your Diet
15 December 2021 |
Good food is the best investment for the long term! It can strengthen your bones and muscles, help you feel fit and fresh and stay happy throughout life. Many people work on balanced diet food and try to include different foods to ensure a good proportion of protein, carbohydrates, iron, vitamins and minerals. And, that definitely helps in the long term, especially for your overall health and well-being.
If you are doubtful about what to eat and what not to eat, here are ten superfoods that can help you out and must be included in your diet food chart.
Foods You Must Add to Your Diet
Nuts - Nuts are considered the best source of plant protein. It provides insoluble fibre that can feed on gut bacteria. The antioxidant compounds present in nuts can reduce the extent of wear and tear on your body due to free radicals. Nuts also contain polyunsaturated fats and magnesium that can improve heart health. It also offers protection against insulin resistance that leads to diabetes.
Leafy vegetables - Green leafy vegetables are low in calories and rich in essential vitamins and minerals. It reduces the risk of obesity, high blood pressure, heart disease and mental decline. Leafy vegetables like spinach which is predominantly an Indian diet food contain folate, which enhances red blood cell production. The vitamins A and K improve the blood lipid levels reducing the risk of heart disease in older adults.
Whole grains - Whole grains are rich in fibre, protein, B vitamins, minerals such as zinc, magnesium and antioxidants such as ferulic acid, phytic acid and sulfur compounds. Eating whole grains will help you feel full sooner and prevent overeating. Therefore, it is extremely recommended for weight loss. Whole grains can also strengthen muscles, bones and joints.
Yoghurt - Yogurt is a preferred dairy product prepared by the bacterial fermentation of milk. Yoghurt is rich in B vitamins and calcium that ensures healthy teeth and bones. Some types of yoghurt contain probiotics that improve the digestive system of your body. Therefore, it reduces the effect of gastrointestinal disorders such as bloating, constipation etc. Including yoghurt in your diet daily will improve your immune system, protecting you from contracting an illness easily. Yoghurt also contains nutrients that maintain bone health and protect against osteoporosis.
Avocado - Avocado is one of the most nutritious fruits high in monounsaturated fats that can reduce inflammation in the body. It is rich in fibre, healthy fats, vitamins and minerals and effectively regulates blood sugar and pressure. Therefore, avocados are consumed to reduce the risk of a heart attack.
Berries - Berries are one of the tastiest and healthiest foods that everyone can consume. It is a great source of antioxidants that ensure free radicals are under control. Free radicals on the higher side can cause oxidative stress leading to different health ailments. Antioxidants such as ellagic acid, resveratrol protect your cells and reduce the risk of any disease. Strawberries and black raspberries can help lower cholesterol levels in people who are obese and have metabolic syndrome. Berries can also prevent skin damage that contributes to ageing.
Broccoli - Broccoli is a rich food loaded with fibre, vitamins, minerals and other bioactive compounds. Bioactive compounds can reduce inflammation in your body tissues. It can also reduce cell damage caused due to certain chronic diseases. It is also found to be effective against some types of cancer. As it is rich in fibre, broccoli can support digestive health by supporting healthy bowel function, reducing constipation and other related issues.
Apples - Apples have always been recommended for good health. It can reduce the risk of cardiovascular diseases by lowering cholesterol levels in the body. The soluble fibre present in apples ensures slow digestion, making you feel full and aiding in weight loss. Hence, it is a recommended food for healthy weight loss. Apples also slow down the digestion process of glucose which controls blood sugar to a considerable extent. The nutrients in apples can convert pro-inflammatory to anti-inflammatory to support a healthy immune system.
Fish - Fish is one of the most important sources of omega-3 fatty acids for your body and especially the brain. People eating fish will have more grey matter in the brain, controlling and regulating memory and emotion. It also improves your heart health, thereby lowering the risk of heart attacks and death from any heart disease.
Eggs - Eggs are rich in calcium, zinc, phosphorus and other vitamins and minerals. It increases the levels of high-density lipoprotein, which is good cholesterol for your body. Choline, a water-soluble vitamin present in eggs, helps build membranes for producing signalling molecules in the brain. Including eggs in your diet food plan ensures the required levels of protein and amino acids for your body.
We have seen some of the superfoods that can improve your health. However, only a peaceful mind can restore the benefits of healthy foods in your body. So, what makes life peaceful? Don't you think a healthy financial plan to accommodate any uncertainties is essential for a healthy heart, mind and body?
Yes, it is! A financial plan including savings and investment products, life insurance schemes and retirement plans will be beneficial. Insurance providers have introduced life insurance plans that can provide life cover and savings benefits simultaneously.
For instance, the Tata AIA insurance provides comprehensive insurance products for term plan cover, savings, market-linked returns and other retirement solutions. Based on your income and family commitments, you can choose the best products and stay invested for long term benefits.
We have seen the importance of introducing some superfoods in your routine diet to ensure a healthy body. However, it may seem not easy to incorporate every food daily. So, ensure to include a smaller proportion daily as a part of your regular meal or once in two days.
To enjoy the complete benefits of these superfoods, you should always have a peaceful mind with a steady financial plan for life!