The point of this little article is to show you the nutritional power of all healthy whole foods. You don’t need to buy expensive, hip foods to obtain good health – just stick to the real, whole foods. They are all superfoods in their own right and you can be eating them every day.
Eggs truly are little powerhouses when it comes to their nutritional value. A single egg contains 6% of the recommended daily allowance (RDA) of vitamin A, 15% of the RDA of riboflavin (vitamin B2), 9% of vitamin B12, and they also contain calcium, choline, selenium, folate and potassium.
However, Pastured fresh eggs have a very different nutrient profile when compared to even free-range or store-bought eggs we generally reach for. Beyond that, eggs have countless different cooking methods, making them easy to incorporate into your diet. Eggs are an incredible source of omega-3 fatty acids that can help improve your cardiovascular health and lower cholesterol; additionally, it is the perfect food if you are looking at consuming a high protein low carb diet. Plus, the taste is out of this world!
Finally getting the popularity it deserves, coconut oil is now widely being marketed as a superfood. However Indians, and Asians in general, have been using the versatile ingredient in their diet, skincare and haircare routines for centuries, just ask any Asian mom!.
The unique combination of fatty acids in coconut oil has positive effects on your general health. The MCTs in coconut oil can increase the number of calories your body burns compared with longer-chain fatty acids.
Lauric acid makes up about 50% of the fatty acids in coconut oil. When your body digests lauric acid, it forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses (no, not that one), and fungi.
Moreover, studies show that coconut oil can improve the moisture content of dry skin and reduce the symptoms of eczema. Coconut oil can also protect against hair damage. One study shows that it may work as a weak sunscreen, blocking about 20% of the sun’s ultraviolet ray. If you are still thinking what gives your Indian friend their shiny strong locks, well the secret’s out!
Foods like garlic (and onion) are rich in sulphur which helps to keep your liver in top shape and assists your phase II liver detox pathway. Garlic also contains allicin which has antibacterial and antifungal properties. Get some garlic regularly in your diet if you want to keep the colds at bay and boost your immune system. In fact, one of the best immediate remedies for a sore throat or respiratory infection is a raw clove of garlic swallowed with a spoonful of honey. This is an invaluable ingredient you will find in your pantry if not your fridge and with the pandemic still raging on, I would stock up.
Being packed with lots of nutrients which are important for the skin, body and hair, spinach is one such superfood which gives us hundreds of health benefits! This dark, leafy vegetable provides you more than 5 times of your daily requirement of vitamin K, which strengthens the bones and improves blood circulation. Not just that, it also helps in managing diabetes by controlling the blood sugar levels in the body.
Several studies have shown that this food can prevent the risks of cancer and can also help in preventing asthma. The high fibre content in spinach makes the digestive system work better which in turn promotes the health of skin and hair.
Ginger enhances the taste of any dish, but more importantly, it is one of the highest multi-beneficial superfoods. Ginger provides a lot of health benefits from treating nausea to preventing hair loss. The antioxidant content helps in boosting our metabolism and reduces stress by improving the mood. With anti-inflammatory properties, ginger minimises the risk of Type 2 diabetes, infections, cancer and heart diseases.
Optimal for daily consumption, eating a teaspoon of ginger juice with honey is considered the holy grail of Indian home remedies. With scientific evidence backing the idea that the mixture of the two has immunity-boosting properties capable of fighting any cold or cough, I would say this is the best time to try out this little mixture.
If you are a chocolate addict like me, then you may be thrilled to find out that you can satisfy your desire while still getting major nutrition. Cacao is simply the unprocessed version of cocoa, and while cocoa offers some of the same benefits, try using the superfood counterpart in its place. Cacao is a great source of the antioxidant flavonoids which can decrease the production of LDL, ‘bad cholesterol’. those flavonoids can also aid in cancer prevention and in decreasing inflammation in the body.
Mostly found in dark chocolate, if you prefer something sweeter try combining dark chocolate dried fruits and nuts, which is all the more beneficial.
This green powerhouse packs vitamins A, C and K (which helps with bone health), as well as folate. There is another reason broccoli earns its reputation as a top “superfoods”: it delivers a healthy dose of sulforaphane – a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes. What makes this vegetable such a potent disease fighter, is the natural compounds, such as sulforaphane and isothiocyanates, which are believed to have cancer-fighting capabilities.
Tea-drinkers rejoice! Studies show if you drink tea regularly, you may reduce your risk of Alzheimer’s, diabetes and some cancers, plus have healthier teeth and gums, and stronger bones. How? Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety of tea you choose, you maximise the power of its flavonoids by drinking it freshly brewed.
If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice – the citric acid and vitamin C will help preserve the flavonoids. Whether it’s black, white, green, or oolong, tea is high in antioxidants. Just avoid the bottled teas, which are often loaded with excess sugar.
Red Bell Peppers
They have twice as much vitamin C as an orange (142 milligrams in a half cup) and also plenty of beta-carotene and lycopene. Bell peppers are full of antioxidants that neutralise free radicals (unstable atoms we ingest in our bodies that can damage cells, causing illness and ageing), thus helping to reduce the risk of heart disease, some cancers, and cataracts, and to alleviate symptoms of arthritis and asthma.
They also contain vitamin B6, folic acid, and fibre, all of which can help reduce the risk of heart attack and stroke. Even better, they’re low in calories — only 25 per one medium pepper.
Oats are a breakfast staple and quite the superfood. Eating more oats is an easy way to up your fibre intake, a nutrient most of us don’t get enough of. Fibre is good for our gut and our waistline, and for keeping us full – all very important qualities in breakfast food. Oats are whole grain and don’t have any added sugar. For a superfood meal or snack start with plain oats and turn them into healthy meals and snacks like blueberry flapjacks, homemade granola to enjoy with fruit and yoghurt, or try a DIY oats recipe.