What are super foods and list of top 11 super foods
Superfoods are the foods packed with nutrients and full of life energy or Prana. They are nutritional powerhouses packed with phytonutrients and antioxidants. They are all-natural organic non-GMO and mostly plant-based. They have unique healing properties and health benefits. They provide a substantial amount of nutrients and have very few calories.
Here are a few points to keep in mind when you consider including superfoods in your diet:
They are plant-based, made in nature.
They are organic and Non-GMO.
They are nutritionally dense, power-packed with Nutrients, antioxidants, phytochemicals, and soluble as well as insoluble fiber.
They are locally grown and produced.
Greater bioavailability.
Most of them have healing properties and are anti-inflammatory.
They are a seasonal variety.
They are lively, vibrant, full of life energy or Prana food.
Easy to digest and metabolize so that we can absorb the nutrients.
Now that we know the qualities of superfoods, here is the list of top 15 superfoods and why they are called superfoods:-
1) Whole Grains like Quinoa, Barley, Brown Rice, Wild Rice, Oats, Amaranth: They are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).
2) Mixed beans and legumes like Moong beans, Black beans, Kidney beans, Pinto beans, Lima beans, Black-eyed beans: They are packed with protein and fiber. Beans are rich sources of protein, iron, folate, and amino acids.
3) Sprouts: Very high nutrient levels and low in calories. They are richer in protein, folate, magnesium, phosphorus, manganese, and vitamins C and K than the un-sprouted version.
4) Leafy greens and vegetables like Spinach, Amaranth greens, Dandelion greens, Chard, Kale, Cilantro, Collard greens, Parsley, Fenugreek leaves, mustard greens, Arugula, microgreens: Low in calories, high in nutrients, vitamins, minerals, phytonutrients, fiber. Most of them are slightly diuretic and help in removing toxins and access water.
5) Cruciferous vegetables like cabbage, cauliflower, broccoli, kale, Brussel sprouts: Rich in nutrients, high in fiber, low in calories.
6) Healthy fats like Extra virgin Olive oil, Avocado oil, Sesame oil, Ghee, Avocado oil, Tree nuts like Almonds, Pistachios, Walnuts, and seeds like chia seeds, flax seeds, Sunflower seeds, Pumpkin seeds: They are rich in omega 3 fatty acids, protein, Vit E and magnesium.
7) Fruits like blueberries, blackberries, raspberries, strawberries, mango, kiwi, papaya, apple, Dark grapes, Pomegranate, Pineapple: Low in calories, loaded with antioxidants and phytonutrients, high in fiber.
8) Root vegetables like sweet potatoes, Radishes, and Carrots: Rich in soluble and insoluble fiber, which helps to boost the health of gut bacteria.
9) Colorful vegetables like tomatoes, eggplants, red, yellow, and orange peppers, Artichoke, Bokchoy, Bottle gourd, Squash, Snake Gourd, Squashes, and zucchini: Rich in phytochemicals and micronutrients
10) Spices like Turmeric, ginger, garlic, black pepper, cumin, red chili and paprika, Cinnamon, Cardamom, fenugreek seeds, mustard seeds, cloves, bay leaves, Cocoa: Powerful antioxidants, improves immunity, improves digestion, reduces inflammation, and improves metabolism
11) Sweeteners in limited quantity like honey and jaggery: Honey is Anti-inflammatory and has antibacterial properties while jaggery is rich in magnesium, copper, and iron.