Healthy eating habits are linked to a lower risk of high blood pressure, heart disease, diabetes and some types of cancer, according to studies over the years. However, some foods stand out enough to deserve special attention, even being called a “superfood.” These so-called superfoods provide a variety of vital nutrients that can boost your meals and snacks and improve your overall eating habits. Here are six of them that I swear by and add regularly to my diet.
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Almonds. This nut has been part of the Indian family for centuries. Regular consumption of almonds can help lead a healthier lifestyle as they contain a number of nutrients including vitamin E, magnesium, protein, riboflavin, and zinc. Almonds are good for your heart health because they help lower total and LDL cholesterol and lower levels of heart-damaging inflammation. Almonds are also a great supplement for those trying to manage type 2 diabetes because they can reduce the blood sugar impact of the high-carb foods they eat with them. Almonds are also rich in vitamin B2, vitamin E, magnesium and phosphorus. nutrients known for their role in releasing energy from food. Just what you need to keep you going longer every day.
Leafy greens. Growing up, our parents and doctors always tried to convey the health benefits of including greens in our diet. For good reasons indeed. Because leafy greens are rich in calcium and vitamins A and C. They are also a good source of phytochemicals, plant-based compounds that are beneficial to our health. They also boost the diet with fiber. There are many ways you can include leafy greens in your diet. Put them in a salad, prepare spinach dal have with you rotisor just whip up a simple spinach soup.
Sweet potato. Sweet potatoes are a type of root vegetable that is rich in fiber, potassium, and vitamins A and C. They’re also rich in antioxidants and fiber, which protect your body from the damaging effects of free radicals and support a healthy digestive system and brain function. . They are also very high in beta-carotene, which strengthens your immune system and promotes healthy vision when converted to vitamin A. One of the easiest but best ways to take advantage of the superfood is to bake a batch of sweet potatoes, whole or in chunks.
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Turmeric: Turmeric has been used in Ayurvedic medicine for centuries and contains many nutrients that benefit health, such as calcium, vitamin C, manganese and iron. In addition to these nutrients, curcumin, the active ingredient in turmeric, is also believed to have anti-inflammatory and antioxidant properties that may help with a number of medical conditions. One way to use it is to make turmeric milk.
Olive oil. Monounsaturated fatty acids, polyphenols and vitamin E are contained in olive oil; these are all nutrients that can help reduce the risk of heart disease, diabetes, and other inflammatory diseases. Olive oil also contains high concentrations of polyphenolic chemicals and monounsaturated fatty acids (MUFAs). The simplest way to incorporate it into your diet is to add a teaspoon to your favorite salad.
Legumes. Legumes are a good source of plant protein, fiber and folate. According to studies, they can help reduce the risk of heart disease. Studies also show that they provide many health benefits, such as better control of type 2 diabetes, lower blood pressure, and lower cholesterol. Alfalfa, lentils, peas, beans (including soybeans), and peanuts are all legumes. To enjoy their beneficial benefits, try adding them as part of your daily diet.
Yasmin Karachiwala is a leading fitness expert and pioneer of the Pilates physical fitness system in India.
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