10 Super Foods List Everyone Should Know [Updated] 2020

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berries | super food list

Eating a nutritious diet is the best way to a healthy life. Every food is nutritious but some foods are extra nutritious and they provide maximum nutrition for minimum calories. These are called ‘superfoods’ and they consist of minerals, antioxidants, and vitamins.
The following list of super foods has health benefits which many of us never knew so if you engage with this article till the end you will be fortunate enough get to know all of these and add them to your daily diet to improve your and your families overall health.

In this article, we hope to make aware of super foods list and their super benefits.

1. Avocado

Garlic | Super foods list

Avocados are high in fat. Don’t get confused though it consists of fat, it does not bring you bad effects. Actually it contains monounsaturated fat which helps to make you healthy. As USDA National Nutrient Database illustrates one-fifth of avocado contains,

  • 6 grams of fat
  • 64 calories
  • 3.4 grams of carbohydrates
  • 3 grams of fiber
  • Less than one gram of sugar

This nutritious fruit is also an excellent source of vitamin B-6, C, E, K, folate magnesium, potassium, beta-carotene, and omega-3 fatty acids. The monounsaturated fat in avocado plays a key role in reducing the risk of cancer, diabetes and heart disease. Not Only that researches have revealed that adding this food to our diet will help to lower the depression, improve digestion, reduces the risk of miscarriage during pregnancy and also help to prevent osteoporosis.

2. Garlic

Normally garlic is used as a spice when cooking. But do you have ever think that garlic gives you great health benefits, instead of making tasty your meal? It is rich in manganese, vitamin B6, vitamin C and also some of the other nutrients. Garlic plays a key role in reducing LDL Cholesterol which is known as bad cholesterol. Then it leads to lower heart disease. Another supper work of this super food is supporting to reduce blood pressure. It doesn’t limit its role providing only these benefits. It also acts as a blood purifier and anti-bacterial medicine, providing you relief from cold and flu and protects the skin from the effect of free radicals. Several types of research have illustrated that garlic supports to prevent certain cancers too.

3. Ginger

ginger | super foods list

Ginger is another superfood. It is also a famous home remedy for stomach pain and nausea. Studies revealed that ginger ease arthritis, lower blood sugar, reducing LDL (bad) cholesterol level, help to keep heart healthy, improve brain functions and also lower the cancer risk.

4. Dark Leafy Greens

Dark Leafy Greens are also another great nutritious source in the super food list. These are high in vitamin C, calcium, folate, zinc, magnesium and iron. Some popular leafy greens are spinach, Swiss chard, kale, collard greens, and turnip greens. These are super in relieving your stress, reduce the risk of heart disease, help to glow your skin, reduce sugar level and boost bone health. It consists of a high level of carotenoids witch lead to fighting against certain cancers.

5. Nuts and Seeds

Nuts and seeds are nutritional powerhouses of fats, carbs, fiber, vitamin, protein, calories, magnesium, phosphorus, copper, and selenium. These are also full of antioxidants too. Cashews, peanuts, walnuts, almonds, and pecans are some instances for nuts. Sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, and flax seeds can be considered as instances for seeds. This superfood gives great support to lower LDL cholesterol (bad), triglycerides and raise “good” HDL cholesterol level. Researchers also found that nuts and seeds have an ability to reduce risk of heart attack and stroke This superfood will also help you to control your sugar level and lose your weight in a wonderful manner if you add these to your diet plan.

6. Eggs

eggs | super food list

You will sometimes confuse whether eggs include in the superfood list because you may have heard that eggs are high in cholesterol. In nutritional society, it is a controversial topic. However, still, eggs remain in the superfoods list. Eggs are high in protein, vitamin A, vitamin B, Selenium, phosphorus, and iron. Comparing egg consumption and cholesterol level research illustrate that there is no considerable rise in the risk of heart disease and diabetes, having 6-12 eggs per week. Some people’s HDL (good) Cholesterol levels increase when they add eggs to their diet. Then it leads to reduce their heart problems. This superfood will give you a healthy immune system, healthy skin, healthy eyes, support to lose weight, make your muscles strong and also lower the risk of heart disease as explained.

7. Yogurt

Yogurt is a dairy product that is made by bacterial fermentation of milk. This superfood is packed with vitamin B, protein, calcium, potassium and probiotics. Probiotics protect your body from harmful bacteria. This nutritional food may strengthen your immune system, reduces heart diseases and also protect you from osteoporosis

8. Olive Oil 

Olive oil is a natural oil witch extract from the fruit of the olive trees. This is an excellent source of polyphenols, vitamin E and monounsaturated fatty acids. Studies have found that olive oil help to prevent stroke, reduces type 2 diabetes, and also helps to prevent arthritis.

9. Berries

This superfood is a great source of minerals, vitamins, fiber, and antioxidants. This nutritious food can help you to be healthy in many ways. It helps you to lower your LDL cholesterol level, keep your arteries healthy, reduce the risk of heart disease and fight against inflammation. Studies have found that this food also has the ability to reduce the risk of certain cancers.

10. Green Tea

green tea | super food list

It is high in antioxidants and nutrients which have a powerful effect on the body. The key ingredient in green tea is caffeine. But it doesn’t contain as much as coffee. This superfood has an ability to protect you from heart disease, diabetic and cancer which are considered as chronic diseases. Not only that researches illustrate that green tea can improve your brain function, improve your physical performances and protect you from infection.

It is much better if you can add at least a couple of super foods list into your diet to get these amazing benefits. 

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