Do titles like "superfoods", "power foods", “most healthy foods” and "top ten foods" spark your interest? There is no single food that can do everything; it goes without saying that some foods are healthier than others. A leafy salad is better for you than a plate of fries; grilled chicken is better than a loaded cheeseburger, and yoghurt dessert is better than a hot brownie with ice cream.
Healthy food habits have been reported in several studies to lower the risk of high blood pressure, heart disease, diabetes, and certain cancers. Dietary patterns that are mainly plant-based have shown significant health advantages and a reduction in chronic disease.
However, there are a few foods that deserve special recognition. These "superfoods" provide essential nutrients that can power up your meals and snacks while also enhancing a healthier eating pattern.
What is considered a superfood?
Superfoods are foods with a high nutritional density that supply a significant amount of nutrients while carrying very few calories. A few examples include colourful fruits like berries, fish, nuts, cruciferous vegetables, avocado, olive oil, beans, yoghurt, herbs, and spices, etc.
Superfoods, in particular, are high in
- Antioxidants: naturally occurring substances protect your cells from damage and may reduce your risk of heart disease, cancer, and other disorders.
- Minerals: These vital elements (calcium, potassium, iron, and so on) enable your body to work at its peak.
- Vitamins: It is preferable to obtain these organic substances from natural foods, such as superfoods, rather than supplements
- Fiber: Fiber aids in the reduction of cholesterol, the prevention of heart disease, and the regulation of glucose in Type 2 diabetes.
- Flavonoids: are found in plants and have anti-inflammatory and anti-carcinogenic characteristics.
- Monounsaturated and polyunsaturated fats, also known as "healthy fats," help decrease cholesterol and prevent heart disease and stroke.
What do superfoods do to our bodies?
Superfoods' high vitamin and mineral content can help your body fight sickness and keep you healthy. When included in a well-balanced diet, these foods can promote heart health, weight loss, energy levels, or even slow the process of aging.
Fiber, which is found in many superfoods, can help avoid diabetes and digestive issues, while phytochemicals have several health benefits, including lowering the chance of developing cardiovascular disease. Superfoods are also known for their ability to protect your organs from pollutants, lower cholesterol, regulate metabolism, and reduce inflammation.
Superfoods or Superplate?
While superfoods are good for your health and offer many nutrients you need on a daily basis, consuming superfoods alone does not contribute to a healthy diet. Variety in our diet is necessary not just to enjoy all the benefits of consuming a wide range of essential vitamins and minerals, but also to avoid eating too much (or too little) of a specific nutrient. It also keeps our meals delicious and exciting!
Quick ways for adding superfoods into our diet
- While adding superfoods to your diet, be aware that they are unprocessed and organic.
- Check the colours on your plate. Include foods rich in colours, such as green vegetables, beets, and berries.
- Berries can be added to oatmeal, cereal, salads, or baked products.
- Make it a point to eat a fruit or a vegetable with every meal and snack.
- To boost the antioxidant content of your meals, choose turmeric, cumin, oregano, ginger, clove, and cinnamon as your go-to spices.
- Consume nuts, seeds, and dried fruit as a snack (with no sugar or salt added).
- Consume healthy fats such as fish, olive oil, flaxseeds, and so on.
But the bottom line is to focus on eating a “Super plate” rather than a single “Superfood” to avail its full benefits and have a healthy lifestyle. So, yes, explore various meals and learn how to choose, cook, and enjoy them—but don't get sidetracked by the latest overhyped foodstuff or craze. Instead, concentrate on creating a "super plate" of many healthy and delightful meals.
Do you need some encouragement? Visit our website www.sattvicfoods.in to learn about a variety of organic superfoods and related products available and also check out our recipes page.