5 superfoods to include in your diet

The term 'superfood' has become common these days across the globe. While it has no standard definition, it is meant to refer to food items that are rich in nutrients and have immense health benefits.

However, it's important to note that no superfood can have magical effects on your body. Health is a consistent process and a lifestyle choice. It includes inculcating nutrient-rich and healthy food items into your meals, taking care of your calorie-intake, eating a balanced diet, and much more.

Maintaining a healthy diet consistently can help you avoid various issues like heart diseases, high or low blood pressure, diabetes, and even certain types of cancer. While this includes a lot of things, there are some food items that are perhaps more beneficial than others. These are abundant in different nutrients and bring with them many health benefits.

Let's take a look at some of these superfoods.

5 Superfoods to include in your diet

Note: There are many 'superfoods' but this list is based on the author's opinion and consideration of availability.

1) Berries

Blueberries at Brampton Farmers' Market In Brampton (Image Source: Getty)

Berries are delicious, versatile, and really good for your health. They are rich in antioxidants and also contain numerous vitamins and minerals along with other berry-specific nutrients. Blueberries are also rich in fiber, while strawberries and raspberries also contain potassium, which helps to lower blood pressure.

Berries can be eaten on their own, or you can put them in smoothie bowls, overnight oats, cereals, and more

2) Leafy Greens

Spinacia Oleracea (Image Source: Getty)

Leafy green vegetables like spinach, kale, collard greens, and more are rich in vitamin A, vitamin C, calcium, and phytochemicals. They help in eye and skin health and also in maintaining blood pressure, which in turn reduces risk of heart disease.

You can add leafy green vegetables to your diet through salads or as sides. You can add them to soups or stews. You can also check out many Asian recipes which extensively use leafy green vegetables in various forms.

3) Fish

Ritz-Carlton Rancho Mirage (Image Source: Getty)

This one is not for the vegetarians, but fish is one of the best superfoods. It is a great source of protein and it is also rich in omega-3 fatty acids. It helps in maintaining heart and brain health, improving bone health, and sleep. It can also help in recovery for people who are engaged in regular physical exercise.

There are various different kinds of fish that all have different proportions of the said nutrients. You can vary them in your diet and also prepare them in different ways, like grilled, pan-fried, curried, etc.

4) Tomatoes

Tomatoes grown in greenhouse using heat from eco-friendly factory in Konya (Image Source: Getty)

The humble tomatoes are rich in fiber, vitamin C, and lycopene. Along with the general positive effect on heart, eyes, and immunity, tomatoes can also help reduce the risk of prostate cancer due to the presence of lycopene.

You can add tomatoes to your diet in various ways. Add it in salads, soups, or stews. You can make it into a sauce and use in pastas and with your meat dishes. Pairing it with olive oil can increase the availability of lycopene in your body.

5) Nuts

Nuts (Image Source: Getty)

Different kinds of nuts are also great superfoods as they contain loads of nutrients. They are rich in protein and monounsaturated fats. While almonds and cashews can help with heart and bone health, walnuts help in improving brain function, and more.

You can add different kinds of nuts to your salads, vegetable dishes, or even some stews. You can have them on their own or add them in yogurt, smoothies, or oats.

However, it's important to remember that most of the nuts are dense in calories so only eat them in moderation.

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Overall, there are many other superfoods such as seeds (chia, sunflower, etc.), olive oil, legumes, and more. Inculcating these into your meals will help you improve your overall physical and mental health.