If you have ever thought about the term ‘superfood’ and wondered if they really are magic ingredients that can make your diet extraordinary. Well, there really is some truth in that! Once you understand the nutritional make-up and benefits of superfoods, you will surely start incorporating them into your regular diet.
Before moving any further, let’s shower some light on what we mean by superfoods. There is no fixed definition of the term and it is described differently by varied sources. According to the Oxford Dictionary, the term ‘superfood’ refers to:
“A nutritious meal deemed to be particularly advantageous for health and overall well-being.”
Meanwhile, other sources give the broader description as a range of foods including fruits, vegetables, nuts, fish, olive oil and grains which are rich in nutrients needed for the best possible physical and mental well-being of individuals.
What Foods Fall Under the Category of Superfood?
Are you wondering what food items you can easily add to your daily diet to help you lead a healthy life? Briefly, berries have a high level of flavonoids that serve various health benefits. Likewise, we include green leafy veggies and fresh organic fruits in the list due to the presence of high fibre and essential vitamins and minerals. Nuts such as walnuts, almonds and pistachios fall under the category of superfood and fish, avocado, legumes and grains also form an essential part of the group. We shall discuss the health benefits of these superfoods and how to include them in your diet.
Importance of Healthy Food for Better Oral Hygiene
Did you know that one of the first areas affected due to poor diet are your teeth, gums and mouth region? The excess of sugar in the diet, especially, causes cavities, inflammation in the gums, and other dental issues.
Some of the best dentists also stress the benefits of superfoods for better oral hygiene. One of the best ways to keep away dental maladies like gingivitis, periodontal diseases, bad breath is to take proper precautions and what you eat is high on the list of priorities. The superfoods that we are talking about are going to help prevent the attack of harmful bacteria and ensure a balanced pH in the mouth helping you to achieve wellness of the entire body.
The top 10 Superfoods to Keep Your Body Healthy
1. Berries: There are many different types of berries such as acai berries, blueberries, raspberries, tart cherries, cranberries, and goji berries. Berries are rich in fibre, vitamins, and plant compounds called phytochemicals. These nutrients help prevent various chronic diseases including lowering the risk of heart attacks. The antioxidants found in berries help fight age-related issues.
2. Raw Nuts: Some of us exclude nuts from our diet. If you or a close member of your family has a nut allergy, that is totally understandable. But if that is not the case, if you knew about how crucial they are in terms of nutrients, you would never do so. The omega-3 fatty acids and the fibre they hold are beneficial to lower the risks of diabetes and heart diseases. Almonds are a rich source of vitamins, calcium, and other minerals.
3. Broccoli: Green leafy vegetables are a great source of fibre, folate, and carotenoids. Broccoli is one of the best sources of such nutrients and contains various vitamins and minerals, plus antioxidants that can reduce the risk of cataracts and macular degeneration. Broccoli also contains sulforaphane which is believed to be beneficial in fighting cancers.
4. Salmon: Fatty fish such as salmon and mackerel are again one of the best superfoods for your health. Being rich in vitamin B and low in calorie content, salmon works excellent to slow down the growth of artery-clogging plaque in your blood vessels. They also control the level of triglycerides and lower the body’s blood pressure. The high presence of omega-3 fatty acids in fatty fish helps prevents Alzheimer’s disease, according to a study conducted by the University of California at Los Angeles.
5. Avocado: Our list of superfoods would be incomplete without mentioning avocado. Although it’s a fruit from the Lauraceae plant family, it is more often used as a vegetable. These are rich in mono-saturated fats, vitamins, and minerals which offer fantastic health benefits.
6. Legumes: Beans, lentils, and protein-rich peas are the potential source of minerals like potassium, phosphorus, and iron. As they are rich in soluble fibre they help lower blood cholesterol and maintain the correct level of blood sugar. It is believed that legumes can effectively detoxify certain harmful carcinogens present in the body
7. Live yoghurt: Not all yoghurts are equal, and the priority is to ensure they are live yoghurts which mean they contain probiotics and avoid any with added sugar. In fact, the best option is to opt for plain live yoghurt which along with providing calcium and protein do wonders for the health of your gums and teeth by flushing out the cavity-causing bacteria.
8. Sweet Potato: Sweet potato is extremely rich in vitamin A. You also get essential nutrients like manganese, iron, vitamin B6, vitamin C, and potassium. Their immense benefits include reduced risk of heart attack, prevention of aging, and fighting inflammation. Other than that, they lead to a better immune system, improved vision, and healthy teeth, bones, and skin. Sweet potatoes can be counted as one of your vegetable portions whereas normal potatoes are not, so why not swap your everyday potato choice for something equally tasty but considerably more nutritious?
9. Kale: Another great green leafy vegetable, kale grabs a place on our list as it is particularly rich in vitamins A, C, and K as well as calcium, manganese, antioxidants, and iron, these serve as a medium to lower cholesterol levels. They also help to fight common ailments such as arthritis, asthma, and certain auto-immune disorders.
10. Green Tea: Made from the leaves of the Camellia sinensis plant, green tea is one of the best ways to ensure a fresh and healthy start to the morning Unlike other tea, these are prepared with the least processing and thus have ample antioxidants and polyphenols. These nutrients maintain better oral hygiene, boost metabolism, and decrease the risk of heart diseases.
Superfoods are one of the finest ways to help keep you and your family in the best possible health. Along with regular exercise and the inclusion of superfoods in a balanced diet you’ll be providing all the nutrients your family needs to help you stay fit and healthy and fight against disease. If you can, try to ensure your food is mostly organic, gluten-free and sugar-free and, as previously mentioned, remember that dentists also suggest the intake of superfood for all-round protection of teeth and gums.
About the Author:
Jessica Smith has been writing articles for e-business and elance sites for more than 4 years. Her educational background is Masters in English and journalism which gives her a broad platform to write on a variety of topics with ease and efficiency. She is an independent writer especially enjoys writing on fashion, lifestyle, health, and medical niche. Recently she is obsessed with new advancements in dentistry like dental CE online
Picture 1 – fruits and salad: Image by silviarita from Pixabay
Picture 2 – berries: Image by Couleur from Pixabay
Picture 3 – vegetables: Image by Robert-Owen-Wahl from Pixabay
Picture 4 – avocado: Image by FoodieFactor from Pixabay
Picture 5 – kale: Image by Free-Photos from Pixabay
Picture 6 – chopping board: Image by Pexels from Pixabay