While nutritionists say that the food which consists of almost all necessary nutrients comes under super foods category, nature has bestowed us small things that are full of healthy ingredients. Their small intake can boost our body and can provide numerous disease-fighting agents. Experts have made easy for us to include these top foods in our daily life by enlisting and notifying these for us. According to their suggestions, fruits, vegetables, whole grains and dairy products should must be part of our daily diet. Here, we have collected top ten super foods according to their nutritional values.
Though nuts have gotten a bad rap in some people’s minds because for their hefty fat contents, but their enrichment in protein, high fiber, heart-healthy fats and antioxidant content place them on tenth number in top ten super foods. Nutritionists say that only handful nuts must be consumed daily. According to latest research, they have quality to lower your cholesterol and can be helpful in weight loss. Nuts are natural pills that are packed with full of nutrients that enhance your memory, eye sight and save your skin cells from damages in the long-run.
9. Sweet Potatoes
Sweet potatoes belong to the dark orange family which is enriched with vitamin A, vitamin C, calcium and potassium. Good substitute of white potato, it also contains good amount of magnesium, vitamin B and zinc that have healing effects in arthritis. It is rich in beta carotene, an antioxidant that enhances human immune system. It is fat-free that makes it easy to digest super food.
8. Olive Oil
Olive oil is very good for health of heart, because it has quality of controlling bad cholesterol (LDL) and increasing good cholesterol (HDL). Since it contains monounsaturated fats that work as a fuel for human heart. It has gentle effects on digestive system and work against soothe ulcers and prevents gallstones. It also contains specific vitamins, antioxidant and have nutrient value that increases immune system and work against cancer. It is key part of Mediterranean diet and is considered symbol of harmony and peace in ancient times.
Yogurt is rich of calcium that can be absorbed easily. It is a good replacement of milk for those people who can not drink or absorb large amount of milk and comes under category of lactose sensitive group. It is also packed with other nutrients, such as, protein and potassium. Yogurt, when combined with probiotics is healthy for heart. Its nutritional value can be enhanced by adding fresh fruits, vegetables and nuts in it. It is also useful in diluting the effects of antibiotics.
Oat is natural remedy for those people who are combating with high cholesterol problems. It is good source of soluble fiber that not only lowers your cholesterol but also controls your blood sugar. To enhance its nutrient value, it can be eaten with cream, sugar, fresh fruits, nuts and can be topped with berries. It is an excellent cereal in breakfast.
When we think about Spinach, Popeye comes in our mind who definitely is well aware of its nutrient value. Spinach is packed with heavy amount of antioxidants, vitamin C, and beta-carotene along with lutein and zeaxanthin. It also contains vitamin K that is vital in cardiovascular and makes your bones strong. It is good source of vegetarian iron which keeps hairs, nails and skin healthy. Spinach can be in salads, sauté, soups and can be added up in omelets.
4. Red Bell Peppers
Red bell peppers contain double vitamin C. It is a potent antioxidant that protects human body from radical and leaves your skin healthy and glowing. Vitamin C in red bell pepper guards against arthritis and enhances immune system in human body. It also has beta-carotene and lycopene that minimize risk of eye diseases such as cataract and works as anti-cancer agent.
Beans are very good for heart. They belong to the legume family. These are good source of vegetarian fiber and protein that leaves pleasant effect on human mood. Beans are low in fat and packed with high quality of magnesium and potassium that lowers blood pressure and makes your heart stronger. Because they are good substitute of meet for vegetarians, they can be used in salads or tossed on the soups. Beans enhance nutrient value of eggs if added up in omelet.
Term “sardine” comes from the Mediterranean island of Sardinia. It is worth mentioning here that sardines are tremendously low in contaminants. They contain high quality of protein and are also affordable for everyone. Unlimited qualities of sardines put them on number two in top ten super foods.
Blueberries are very popular among other fruits because of their capacity of carrying highest antioxidants. Antioxidants are vital for human health as they help to combat the free radicals that can damage brain memory and DNA. Blueberries make blood platelets less sticky, thus lowering the risk of blood clots and cardiovascular diseases.