'Good health is real wealth'... an adage which many have even stopped considering seriously,
is an irreplaceable essential mantra for good life. Remember those youthful days when Mom used to
put an apple in our bag, trying to inculcate some healthy food in our constant junk foodie life?
Today, with awareness, majority are rushing towards adhering to a healthy and sound lifestyle
to avoid clinical causalities and healthy food has become the new attraction to achieve the
"live illness-free" goal. The market today is replete with foods labeled - low fat, no trans-fat,
no added MSG, whole grain, sugar free, low glycemic index, etc. But, how affordable are these supposedly advertised "good foods"? Are foods which are deemed to be unadulterated and healthy always
meant to dent your pocket?
Superfoods - Are they real?
This is where superfoods come to and your rescue! Simple and easily available yet adding
abundance of goodness and presenting wealth of good health!
Superfoods, a synonym for nutrient filled organic and natural foods have emerged to be the new
popular term for health freaks to get attached to. Marketing tool or not, the class of Superfoods, as
researchers verdict goes, is highly concentrated with vitamins minerals, antioxidants and phyto-
chemicals as compared to other
whole foods .It is a well-known fact that vitamins and minerals help to produce energy and support nor-
mal biological processes; whereas antioxidants and phytochemicals fight the disease causing free
radicals. Thus, we can safely call them miraculous foods found in nutrient rich! They are definitely
worth our attention!
Let us understand and gather some knowledge on the "What and Which of these superfoods!
Well-known Superfoods
- Broccoli
A member of the cabbage family and very closely related to cauli flower, it has a range of unique
health benefits. Research studies on broccoli have identified its positive impact on detoxification
system, producing strong combination of vitamins A and K that balances vitamin D metabolism,
and is also known as the richest source of flavonoid kaempferol that lessens the impact of
allergy-related substances on the body. It also bears cholesterol lowering ability.
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Quinoa
A very popular superfood, widely used and advertised even by celebrities, Quinoa is known
for its high nutritive value. It has powerful anti-inflammatory properties and bears ingredients
like quercetin and kaempferol in a concentrated state. Apart from the phytonutrients, small
amounts of omega-3 fatty acids, alpha-linolenic acid (ALA) and high content of heart healthy fats give quinoa a nutri tional significance. Quinoa can definitely add strength to all
the weak hearts!
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Avocado
Avocado, also called as Persea americana, is a unique type of fruit incredibly popular for its
very high levels of potassium and is also loaded with heart healthy monounsaturated fatty
acids and fiber. Consuming avocado lowers cholesterol and triglyceride levels, keeping heart
diseases - the most common cause of death - at bay. It helps in maintaining good vision as it
is rich in carotenoids and also fat which helps in efficient absorption of the former.
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Fish
The most abundantly available and considered to be an amazing superfood, oily fishes are
packed with a wide array of health benefits. These range from aiding in weight loss to easing
menstrual pain,
improving heart health, arthritis, etc. Fishes such as wild salmon, herring and sardines
provide the most heart healthy omega-3 fatty acids and these even foster healthy skin.
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Beetroot
Belonging to the family of sugar beets (Beta vulgaris), beetroot is nutritionally popular in
decreasing the risk of obesity, diabetes, heart diseases and known to promote a healthy
complexion and hair. It is known to slow down the progression of dementia, prevent
constipation due to high fiber content and reduces chronic inflammation due to the
presence of choline - a very important, versatile nutrient. Being rich in iron and folic
acid, it lowers blood pressure as well as risk of cancer.
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Oats
Oats have been a very popular breakfast snack and
continue to hold a vital position among all superfoods. Easy to cook and having the ability
to fuel the early morning rush, oats have been certified to improve heart health because of
beta glucan. Scientifically known as Avena sativa, oats are known for their excellent ability
to lower cholesterol levels, being rich in antioxidants that reduce the risk of cardiovascular
disease, stablise sugar, enhance immune response to infection, lower type 2 diabetes risk
and many more.
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Nuts
Nuts are an underrated nutritious snack (almonds, cashews, pistachios, walnuts, chestnuts,
peanuts etc.) which are linked to lowering cholesterol levels, cancer risk and body weight.
They are rich in energy and protein, packed with antioxidants, vitamins, minerals and
omega-3 fatty acids.
The other common superfoods include mushrooms, almonds, eggs, flaxseeds, pomegranates,
dark chocolate, that have the capability of preventing cancer, viral diseases, high cholesterol
and high blood pressure, etc. Some of the lesser known superfoods such as acai (native to
South American rainforests), goji berries, seaweed, chia seeds, hemp seeds, black garlic,
etc. contain high levels of antioxidants, flavonoids, important minerals, monounsaturated
fatty acids and fiber are the best examples of diverse species of foods available in nature.
Availability and access to unadulterated and organic food is a need of the hour. With
awareness pertaining to healthy food habits increasing among the populace, superfoods
do become a real option to include in our diet. Though superfoods are a real concept, just
like whole grains and no MSG, affordability of the majority is still not achieved. They may
attract the strategic nutritional markets increasing their business, but the fact that these
foods are life saviours cannot be denied.
Superfoods are a family and inclusion of at least a few easily accessible ones will definitely
make every meal experience wholesome and a blessing for your body
