Food is the pleasure of life in which we enjoy tasting mouth-watering delicious dishes with friends and family.
But eating a good and balanced diet in this 24×7 working life. worse provides proper nutrition and helps us to grow.
Good health and a healthy mind are done by only good food which comprises a proper diet. Which provides us with energy and stamina. Protects our body from fewer infections, illnesses.
WHAT IS A SUPERFOOD?
A superfood can be defined as a diet that promotes health and reduces one’s risk factors for illnesses.
Superfoods not only boost health physically but it makes us emotionally strong. It usually has high-rich protein, antioxidants, vitamins, and other nutrients that are going to help out to choose the superfood.
LIST OF 10 SUPERFOODS
Some superfoods will boost your immune and your physical and mental health with no compromise in their delicious taste.
Broccoli is the powerhouse of nutrients. Which is good for the digestion immune system, cardiovascular system also has cancer-preventing properties.
It contains some additional nutrients, including magnesium content, zinc, iron, phosphorus.
Nutrition value of broccoli with preserving in %
- Fat 1%
- Cholesterol 0%
- Potassium 13%
- Sodium 3%
- Vitamin A12%
- Carbohydrates 4%
- Sugar 2%
- Protien 5 %
- Calcium 6%
- Iron 6%
BLUEBERRIES is the tiniest fruit with a sweet, juicy, and little sour taste.
It is full of vitamin oxidants which can be your tasty snacks, by using in recipes.
Blueberries reduce the heart disease factor, cancer, other conditions.
It boosts your immune and digestive systems. One cup of berries can provide you with 84 calories
Nutrition value in % in DV
- Calcium 1%
- Fiber 15%
- Magnesium -2%
- Potassium 2%
- Vitamin C 24 %
- Vitamin A 1%
- Vitamin K 35 %
- Vitamin E 4 %
3. SWEET POTATOES
Sweet potatoes are a staple food that is rich in fiber, potassium, and rich in nutrition.
It helps us maintain the body sugar level, lessen the risk factors of diabetes, lesser the risk of cancer, and regulate blood pressure.
It is good for boosting the immune, eye health, and another inflammatory disease.
Nutrition value of sweet potatoes.
Sweet potatoes are rich in water content.
- Calories 86
- Water 80%
- Carbs 20 gm
- Sugar. 4gm
- Fiber 3 gm
- Fat. .1 gm
It is a powerhouse and rich in protein. Here you don’t have to compromise with a taste you can try it with amazing recipes with delicious taste.
“ Either it is Sunday or Monday just eat one egg every day ”
It is lesser the risk factor of heart diseases g high in cholesterol. But consumption of it should in proper amount 6 – 10 eggs per week …
It promotes brain health and increases eye health.
“Excess of anything is bad ” as we all know
- Cholesterol 212 mg
- Protein 6.3 grams
- Vitamin A 6%RDA
- Vitamin B2 15%of RDA
- Vitamin B12 9% of RDA
- Vitamin B5 7%of RDA
- Phosphorus 86mg
- Selenium 15.4mcg
- Saturated Fat 1.6Gm
- Total Fat 5.3grams
- Carbs 0.6grams
Oranges are another powerhouse of Nutrition. Which is is sweet and sour in the test. It fruit which is easily available throughout the year is usually grown in a hot climate
Oranges have countless health benefits which boost the immune system, help to fight cancer, helps to increase the glow of skin, and provide us with smooth skin. It increases eyesight.
It is a rich vitamin C that controls sugar, blood pressure acts as a stress releaser.
Nutritious value of orange ( 1 medium-sized )
- Calories -60
- Fiber – 3 gm
- No fat
- Vitamin c 70 mg
- Carbohydrates 15.4 gm
- Calcium 6%
- Protein 1 gm
- Sugar 12 gm
Oats is a whole grain meal containing a good amount of fiber and a high value of vitamins, minerals, and antioxidants.
Oats help us to control heart disease, blood sugar, cholesterol, and due to their health benefits it grabs the attention of healthy food
Nutrition value in 100 gm of oats
- Calories 389
- Protein 17 gm
- Sugar 0 gm
- Fat 6.9gm
- Fiber 11gm
- Carbs 66 gm
- Water 9%
7. LEAFY VEGETABLES
Green leafy vegetables are a great source of iron, nutrition, vitamins.
It boosts immunity and cures eye relates problems. Leafy vegetables reduce the chances of heart diseases, high blood pressure, mental decline, and risk of obesity.
Helps us to control diabetes and lesser the risk of cancer.
Nutrition fact of spinach
- Fat 0.4 gm
- Sodium 79 gm
- Cholesterol 0 mg
- Carbohydrates 3.6 gm
- Protien 2.9 gm
- Calcium 9%
- Iron 15%
- Vitamin C 46%
8. DRY FRUITS
Dry Fruits are highly nutritious, which is rich in potassium, fiber, minerals, and vitamins A and K.
Dry fruits help us to boost our immune, give us energy an’s boosters.
Nutritious value of dry fruits.
- Cashew rich in vitamin E and B6
- Almonds are rich in antioxidants oxidants with 0 cholesterol.
- Raisins are good for digestion and reduce acidity
- Walnuts are rich in fatty acids and omega3, fibers, and protein.
- Apricots are rich in vitamin A it completes the need for 47 % vitamin daily in a single-serve.
- Pistachios are good for the heart which less cholesterol and helps to boost immunity and control diabetes
- Dates are rich in vitamins and protein and mineral
Yogurt is the most common milk product made from fermentation.
Yogurt boosts our digestive system, increases bone health, regulates blood pressure.
Nutrition value of yogurt
- Carbs 4.7 gm
- Protein 3.5 gm
- Sugar 4.7 gm
- Fiber 0 gm
- Fat 3.3 gm
- Water 88%
- Calories 61
Tea both black and green contains a high amount of vitamin C, K, riboflavin, minerals, iron, fluoride.
It helps in weight loss, boosts our immune, and makes us feel energetic. It helps to maintain our skin.