By Amanda Tumwine
What you feed your body reflects in your health, moods and overall activity. Whether you’re fighting fatigue, recovering from an illness and boosting immune system these super foods play a big role. Superfoods are foods that have a very high nutritional density. They provide a substantial amount of nutrients and very few calories.
- Dark leafy greens
These are an excellent source of nutrients including folate, zinc, calcium, iron and fiber. They reduce risk of heart disease and their high anti-inflammatory compounds protect against certain types of cancer.
Examples include: kale, spinach and collard greens
- Green Tea
Green tea is known for its medicinal purposes. It is lower in caffeine and rich in antioxidants which reduce risks of diseases like diabetes. It is also known to boost metabolism and contribute to weight loss.
Eggs are healthy foods despite the controversial topic in the world due to the high cholesterol levels. Whole eggs remain a good source nutrients such as B vitamins, vitamin A, Iron and phosphorus in addition to the high quality protein.
They contribute to eye health ,when eaten in moderation eggs increase good cholesterol in some people which may lead favorable reduction in heart disease risk.
Legumes are a rich source of B vitamins, protein and fiber. They are known to contribute to reduction of blood pressure and cholesterol and also maintenance of healthy weight due to their ability to improve feeling of fullness.
Examples include: Beans, soybeans, lentils and peas.
- Nuts and Seeds
These are rich sources of fiber, protein and healthy fats. They are packed with anti-inflammatory and antioxidant properties which boost immunity.
Examples include: cashews, almonds, pecans, brazil nuts, sunflower seeds, flax seeds, chia seeds and pumpkin seeds.
Garlic is a plant food in the category of onions and shallots. It is a good source of manganese, Vitamin C, Vitamin C, Vitamin B6 and fiber.
It has been known to be effective in reducing cholesterol and blood pressure as well as boosting immune function.
Ginger root contains antioxidants such as gingerol that is known to be responsible for a variety of health benefits. Ginger is effective in managing nausea, treating common colds and healing hangovers.
It can be incorporated into food, juices, tea, soups and stir fries.
Avocado is a known highly nutritious fruit that is rich in nutrients including fiber, vitamins, minerals and healthy fats.
Eating avocados may reduce risk of heart disease, diabetes and also good in losing belly fat.
- Sweet potatoes
A root vegetable loaded with many nutrients including potassium, fiber and vitamin A and C.
Despite their sweet flavor, sweet potatoes don’t increase blood sugar as much as they are thought to and actually help in blood sugar control in people with type 2 diabetes.
Fish is a good source of proteins, omega 3 and 6 fats, B vitamins and potassium.
The omega 3 fatty acids help in reducing inflammation, including fish in your diet lowers the risk of heart disease and maintains healthy weight.
Including any of these foods in your diet will benefit your overall health and may prevent chronic illnesses.