There is no definition for super foods, we can say these are the healthiest foods, which is rich in nutrients. We think of them as multitaskers-foods brimming with various disease-fighting nutrients and delivered in a delicious form.
We’re all for trying new foods and variety is important for a healthy diet but we wanted to find the healthiest foods that were easy to incorporate into your diet.
Here are some super healthy foods that we can include in your daily diet.
Spinach is a great source of not only protein, but also vitamins A and C, antioxidants and heart-healthy folate. One cup of the green super food has nearly as much protein as a hard-boiled egg—for half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green’s calcium content.
Add a handful to soups, protein shakes, omelets, pasta dishes, and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.
A cup of green peas contains eight times the protein of a cup of spinach. And with almost 100 percent of your daily value of vitamin C in a single cup, they’ll help keep your immune system up to snuff. Layer them into a mason jar salad or add them to an omelet to boost eggs’ satiating power.
A cup of these bell-shaped veggies serves up to three times the day’s recommended vitamin C—a nutrient that counteracts stress hormones which trigger fat storage around the midsection.
Carrots are an excellent source of vitamin A, vitamin C, vitamin K, potassium, and fiber. Beta-carotene—the compound that gives carrots their orange hue—has been linked to a decreased risk for developing certain types of cancer. Studies says that women, those who had higher levels of beta-carotene in their blood had a 59 percent lower risk of a certain type of breast cancer (ER-negative breast cancer) than women with lower levels. Another related compound also found in carrots, alpha-carotene, reduced the cancer risk by about 39 percent and beta-carotene may ward off lung cancer.
Kale has definitely had its moment in the sun but as far as healthy veggies go, it’s certainly worthy of praise. The cruciferous green is loaded with health-boosting nutrients like vitamin A, phosphorus, and B vitamins like folate, and it boasts twice the vitamin C as spinach, another nutritional superstar.
daily consumption of green leafy and cruciferous veggies significantly reduced incidence of several types of cardiovascular disease, the leading cause of death among women. veggie is as versatile as they come, feel free to add some kale to an array of meals ranging from egg dishes to tacos, and drinks such as juices and smoothies.
Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.
Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.
Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.
A source of high-quality vegetarian protein, eggs might give your meal more staying power too. One egg has about 70 calories and 6 grams of protein. Plus, egg yolks contain lutein and zeaxanthin-two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage.
Oats are a breakfast staple and quite the super food. Eating more oats is an easy way to up your fiber intake, a nutrient most of us don’t get enough of. Fiber is good for our guts and our waistlines and for keeping us full-all very important qualities in a breakfast food. Plus, oats are a whole grain and plain oats don’t have any added sugar. For a super food meal or snack start with plain oats and turn them into healthy meals and snacks like blueberry oat cakes, homemade granola to enjoy with fruit and yogurt or DIY energy bites with peanut butter.
Oranges are an underrated fruit. But the humble orange is an excellent source of vitamin C, just one large orange contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.
Berries are rich in fiber. Fiber helps keep your digestive system healthy and working properly and is good for your heart and your waistline, since it’s so filling. Raspberries are good for weight loss and it have a compound with anti-cancer properties. All the berries are rich in antioxidant too.
These are only some super food we can eat everyday you can choose best food as per your preference. Especially eating one fruit everyday is important