Hi Freak ! Its’ an obvious fact that everyone is health conscious and wants to achieve a great health. You might not be able to regularly catch up with your gym or workout sessions. But there is something which you can maintain everyday. Diet ! This blog post is going to have a list of all top best superfoods that you should definitely have to stay active, fit and healthy.
Yes. Diet plan helps to maintain your physic upto 60 %. Your kitchen plays a very vital role in shaping your body.
Similar thing we are going to discuss in this blog post. You will get a complete list set of all super healthy fruits, vegetables, nuts, meat, fishes, breads and rice category. Each section has been divided separately for you to get a clear view. So lets get started !
Table of Contents
A medium sized apple provides 3 – 5 % of the RDI ( Recommended (or reference) daily intake ) for manganese, copper and the vitamins A, E, B1, B2, and B6. Apples are also a very rich source of polyphenols, which have antioxidant effects. Apples are high in fiber content and water. Several studies have shown that eating apples helps to lower risk of type 2 diabetes. Apples contain pectin which are a type of fiber that acts as a probiotic ( good bacteria for gut system ).
Avocados are very nutritious and contain a wide variety of nutrients, including more than 15 different vitamins and minerals. They have a high potassium intake which is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes, hypertension and kidney failures. Fiber is another nutrient that avocados are highly rich in.
Grapes have high number of powerful antioxidant compounds. Over 1400 beneficial plant compounds have been identified in grapes. Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer. Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption. The plant chemicals found in grapes may protect against common eye diseases.
Papaya is loaded with antioxidants that can reduce inflammation, fight against several diseases and helps to keep you looking young. It may work by reducing free radicals that contribute to cancer. Papaya leaf extract increases the platelet count in dengue fever without any side effect and prevents the complication of thrombocytopenia issue.
Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables. As they are high in antioxidants they can neutralize some of the free radicals that damage your DNA. Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. It also contain small amounts of vitamin E, vitamins C, vitamins K1, vitamin B6, copper and manganese.
Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health. To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E. Strawberries contain high amounts of beneficial plant compounds and antioxidants. Strawberries may decrease your risk of heart disease and cancer, as well as help regulate blood sugar.
Citrus fruits like lemons are very high in vitamin C which is a primary antioxidant that helps protect cells from damaging free radicals. Studies has shown that polyphenol antioxidants found in lemons significantly reduces weight gain and fat loss. Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and help in removing sun tanning. Drinking warm or hot lemon water when you wake up may help get your digestive system moving.
Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce olive oil one of the key components of the incredibly healthy Mediterranean diet.
Guava fruits are amazingly rich in antioxidants, vitamin C, potassium, and fiber. This remarkable nutrient content gives them many health benefits. Guava fruit or leaf extract may have a positive effect on heart health by lowering blood pressure, decreasing bad cholesterol, can improve blood sugar control and increasing good cholesterol.
Mango is low in calories but full of nutrients. Particularly vitamin C, which aids immunity, iron absorption and growth and repair. It has over a dozen different type of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body. Mango is a good source of folate, B vitamins, as well as vitamins A, C, K and E — all of which help boost immunity and improve your body metabolism. Mango contains magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function and cholesterol level.
The pomegranate is a fruit that contains hundreds of edible seeds. They are rich in fiber, vitamins, minerals and bioactive plant compounds, punicalagins and punicic acid, unique substances that are responsible for most of their health benefits.The punicalagins in pomegranate juice have been shown basic evidences to reduce inflammation, diabetes level, stroke, blood purification and resolve kidney issues.
This popular fruit is packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease.They are especially rich in vitamin C and manganese. They are also a very good source of antioxidants which may reduce the risk of chronic diseases such as heart disease, blood strokes, diabetes and certain cancers.
Grapefruit is low in calories and also provides a significant amount of fiber, vitamins, minerals and antioxidants. It may benefit your immune system, as it contains several vitamins and minerals known for their role in preventing infection. They also contains fiber, which helps with appetite control by promoting fullness. Its fiber and water can promote fullness and reduce unnecessary calorie intake.
Oranges are a healthy source of fiber, vitamin C, thiamine, potassium, folate, and antioxidants. They have multiple health benefits. Oranges are primarily made up of carbs and water. They are also a good source of fiber, which may support digestive health immensely.
Bananas are among the world’s most popular fruits. They are highly rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 110 calories. Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying. Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer. Also they are well known to maintain your body’s glycogen level.
Broccoli is a good source of fibre, protein and contains iron, potassium, calcium, selenium and magnesium as well as they contains vitamins A, C, E, K and a good array of B vitamins including folic acid.
17. Bell Peppers
Bell Peppers are an excellent source of vitamin A, vitamin C, and potassium. They also contain a healthy dose of fiber, folate, and iron.
Spinach is rich in vitamins A, C and K, magnesium, iron and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress, improve your gut system and reduce blood pressure levels among other health functions. Spinach is surely one veggie that you must include in your daily diet.
Asparagus is low in calories and a great source of nutrients including fibres, vitamin A, vitamin C and vitamin K including fiber, folate and vitamins A, C and K. It has potentially several health benefits including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure.
Kale is very high in nutrients and very low in calories. It is one of the most nutrient-dense foods on the planet. Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. Kale is extremely high in vitamin C which is an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.
21. Green Peas
Green peas contains a very decent amount of heart-healthy minerals, such as magnesium, potassium and calcium. Diets high in these nutrients may be helpful for preventing high blood pressure, which is a major risk factor for heart disease.
22. Sweet Potatoes
Sweet potatoes are a very rich source of fiber as well as containing an array of vitamins and minerals including iron, calcium, selenium and they’re a good source of most of vitamin B and vitamin C.
Carrots are rich in beta-carotene which is a compound your body changes into vitamin A, which helps keep your eyesight healthy. Beta-carotene also helps to protect your eyes from the sun and lowers your chances of cataracts and other eye problems. Yellow carrots have lutein, which is also good for your eyes.
Garlic is a plant in the onion family that is grown for its distinctive taste and health benefits. It contains sulfur compounds which are believed to bring some of the health benefits. Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. Garlic is highly beneficial for your hair scalp and can be used in treating several beard and hair problems. It also contains trace amounts of various other nutrients. Garlic supplements help prevent and reduce the severity of common illnesses like the flu and common cold.
Cucumbers are low in calories but high in water and contains several important vitamins and minerals. They also contain antioxidants, including flavonoids and tannins which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease. Cucumbers are composed of about 96% water which may increase hydration and help you to meet your daily fluid needs.
Onions are low in calories yet high in nutrients, including vitamin C, vitamin B and traces of potassium. Studies has also shown that eating onions may help reduce heart disease risk factors, such as high blood pressure, elevated triglyceride levels and inflammation. A diet rich with onions may have a protective effect against certain cancers.
Tomatoes are the dietary source of the antioxidant lycopene which has been linked to many health benefits including reduced risk of heart disease, diabetes, ulcers and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.
Lettuce leaf has an especially high water content which can keep you hydrated and feeling full. It is a great source of antioxidants, anthocyanins, beta carotene, and vitamin C. Red leaf lettuce is an excellent source of vitamin K, a nutrient involved in blood clotting and bone health.
NUTS / SEEDS
29. Chia Seeds
Chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients. Chia seeds are high in antioxidants that help protect the delicate fats in the seeds. They also have various benefits for health.
Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to bad quality LDL cholesterol which promotes atherosclerosis. They are a good source of the plant form of omega-3 fat which may help reduce heart disease risk.
Coconut’s inner white portion is high in fat, the MCTs it contains may help you lose excess body fat. The white portion also provides carbs and protein along with many essential minerals such as manganese, copper, iron, and selenium and vitamin A, D, E and K.
32. Flax Seeds
Flax seeds are good sources of many nutrients. Their health benefits are mainly due to their content of omega-3 fats, lignans and fiber. Flax seeds are a rich source of the omega-3 fatty acid ALA. These fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke, maintain cholesterol level and improve your body fat regulation.
Peanuts are as popular as they are healthy and have high uses. They’re an excellent plant-based source of protein and high in various vitamins, minerals, nutrients and plant compounds. They can be useful as a part of a weight loss diet and may reduce your risk of both heart disease and gallstones.
Almonds help you to stay healthy. They lower LDL (bad) cholesterol and are packed with vitamin E, magnesium and potassium, which helps oxygen regulation and nutrients flow more freely through the blood. Almonds are a bone-building food and improves bone density. Approx 30 grams serving has as much calcium as 1/4 cup of milk.
High levels of unsaturated fatty acids and potassium. They can lower your chances for cardiovascular disease. Pistachios are bursting with the fiber, minerals, and unsaturated fat that can help keep your blood sugar level, blood pressure and cholesterol in check.
Cashew has a definite amount of good healthy fat. It is free from cholesterol and also provides essential nutrients to boost the heart and brain functioning. Proanthocyanidins is a type of flavonol which stops the tumor cells from growing and controls the rate of their growth. They are also filled with copper and proanthocyanidins, which are responsible for preventing cancer.
Hazelnuts are packed with nutrients, vitamins, minerals, antioxidant compounds and healthy fats. They may also have health benefits including helping decrease blood fat levels, regulating blood pressure, reducing inflammation and improving blood sugar levels.
Pecan nuts contain monounsaturated fats such as oleic acid along with phenolic antioxidants which help reduce the risk of heart disease. Pecan nuts prevent constipation and reduce the risk of hemorrhoids and colitis by cleaning out the gastrointestinal system and maintaining the rate of its circulation.
Increasing your calcium and protein intake with cheese can keep your bones strong and help prevent osteoporosis and bone density. Cheese can keep your teeth strong and prevent expensive dental work that results from decay. If anybody needs to gain weight cheese can be a healthy good option / way to achieve this.
Yogurt provides almost every nutrient that your body needs. It is especially high in calcium, B vitamins and trace minerals. Yogurt, is very high in protein which is helpful for appetite, muscle building, improve your gut system and weight control.
Milk is packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it’s an excellent source of protein. Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight.
RICE / BREAD
42. Brown Rice
The health benefits of brown rice are largely due to it being a whole grain. According to HSPH ( Harvard T.H. Chan School of Public Health ), the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness and may help prevent the formation of blood clots.
Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals. Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.
44. Brown Bread
Brown Breads are high in fibre and other nutrients as compared to white bread since the flour is not processed much. The fibre present in brown bread can help reduce the risk of some chronic diseases like constipation etc. It also helps keep the blood sugar at lower levels, thus helping one to manage diabetes better.
45. Oat Bread
In particular, oat bread are high in fiber and beneficial nutrients, including magnesium, vitamin B1 (thiamine), iron, and zinc. The fiber in oats, known as beta-glucan, may help lower cholesterol levels, regulate blood sugar, and decrease high blood pressure
Quinoa is an edible seed that has become increasingly popular among health-conscious people. It contains large amounts of flavonoids, nutrients, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
MEAT / NON – VEG
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Eggs contains a high range of protein, omega 3 and essential nutrients. Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people. Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases. Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.
48. Chicken Breast
Chicken breast contains a high amount of lean protein. Protein helps your body maintain muscle mass and also helps build muscle in conjunction with a strength training program. Consuming protein helps you feel full, which can help reduce food cravings and prevent overeating.
Turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptothan. Apart from these nutrients, it is also contains zinc and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of high protein.
Pork is an excellent source of protein and provides several important vitamins and minerals. A serving of pork is a very good source of thiamin, selenium, protein, niacin, vitamin B-6 and phosphorus and a good source of zinc, riboflavin and potassium.
Beef protein is highly nutritious and may promote muscle maintenance and growth. It contains varying amounts of fat, including CLA, which has been linked to health benefits.
Lamb is not only a rich source of high-quality protein, but it is also an outstanding source of many vitamins and minerals, including iron, zinc, and vitamin B12. Because of this, regular consumption of lamb may promote muscle growth, maintenance, and performance.
FISH / NON – VEG
Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. Salmon is an excellent source of several B vitamins. These vitamins helps in controlling inflammation, energy production and protecting heart and brain health.
Tuna comprises omega-3 fatty acids, which help in bringing balance in the blood vessels thereby reducing cholesterol in the arteries. They are rich in potassium, which is known for lowering blood pressure.
Omega-3 fatty acids help prevent heart disease due to their anti-inflammatory properties. Sardines are an excellent source of them. Sardines are an excellent source of vitamin B-12. This vitamin helps your cardiovascular system and gives you energy.Sardines are an excellent source of calcium. That makes them a good choice for those who are lactose intolerant, allergic to dairy, or need more calcium in their diet.
Shellfish are loaded with protein and healthy fats that may aid weight loss. They are also rich in nutrients — omega-3 fatty acids, vitamin B12, and zinc — that promote a healthy brain, heart, and immune system.
Rainbow trout is commonly found in grocery stores. Trout are an excellent source of protein, niacin, vitamin B12, and omega 3 fatty acids. Protein is the building blocks of our body. It is important in growth and development and assists in repairing damaged tissues.
Shrimp may have a variety of health benefits. It is high in several vitamins and minerals, and is a rich source of protein. Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin.
Herring is loaded with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids help prevent heart disease and keep the brain functioning properly. They also seem to be effective in reducing inflammatory conditions, such as Crohn’s disease and arthritis
Mackerel is a nutritious fish for everybody. It has high levels of essential fatty acids, which improve endurance and aid recovery after exercise, while helping to maintain beautiful skin.
This is a brief list set about the healthy superfood items. You should definitely include few of them in your regular diet. It will help your body immensely and keep you fit and active.
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