Here are Top ten best superfoods that I include in my diet everyday are (with scientific references):
Note:I will not list any exotic superfoods that are expensive and hard to procure.
Ghee is formulated when you heat butter and remove milk solids and water.
It has a high heating point which makes ghee very stable at high temperatures. Ghee has been the mainstay in my household for generations.
Few hundred calories from ghee are something we eat without blinking an eye…haha…
Let me make it clear.
I consider myself as an educator and not an enforcer.
I strongly believe in what I say and present. I feel fat sources such as whole eggs, grass-fed whole milk, coconut oil and ghee are awesome and very important for one’s health, and I do provide relevant studies to support my claim.
I belong to Northern part of India where ghee and other sources of saturated fats are literally consumed in kilos and is actually considered very scared.
In fact, you go to any temple, any aarti or pooja done for God ghee is the mainstay ingredient in the whole process
I strongly urge you to go through the studies I have linked up, do your own research and make your own decisions.
With that thought, let’s understand, the key nutrients in Ghee:
CLA–conjugated linoleic acid
A fatty acid associated with a long list of health benefits. Some studies have found that CLA may be effective in reducing body fat, preventing cancer formation, alleviating inflammation and even lowering blood pressure. Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans.Role of the conjugated linoleic acid in the prevention of cancer.
Butyric acid short chain triglycerides are important for gut health and reduce inflammation and are also abundantly found in ghee.   Butyrate and Mucosal Inflammation: New Scientific Evidence Supports Clinical ObservationThe Microbiome and Butyrate Regulate Energy Metabolism and Autophagy in the Mammalian Colon
The best way to include is to start using it as a cooking oil. (and by throwing away all the highly refined vegetables oils, yes olive oil too)
I still remember the times, more than 10 years back when I used to eat just egg white…and throw away the yolk…what a waste!
So unfortunate that the most nutritious part is still demonized. Due to the cholesterol issue.
Egg yolk does raise cholesterol but good cholesterol, HDL not LDL.
Here we will only focus on the nutrition and benefits of this amazing food that I have been eating almost every day for breakfast for decades now.
A whole egg is loaded with vitamin A, folate, vitamin b2, b12, phosphorus, selenium.
Eggs contains Choline. Choline: An Essential Nutrient for Public Health
Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions
Just like spinach and broccoli, whole eggs contain lutein and zeaxanthin antioxidants that have major eye health benefits.
Eggs are also high in vitamin a which is important for eye health.
Eggs can also help in muscle building as one single whole egg has roughly 6g of complete protein (all 8 essential amino acids that our bodies cannot manufacture on its own),
Eggs have 5 grams of healthy fats that can keep anyone full for the longest period of time.
and trust me when I say this…the biggest win for you when your clients are trying to lose weight is when their blood sugar is stabilized…that means no cravings no hunger…enough protein and healthy fats can absolutely help with that….
make sure to check out the articles I have linked up…
Eggs can be eaten whenever, ideally start your morning with eggs…boiled, sunny side up, or omelette eat them however you like:)
RAW COWS MILK
There is a special reason why I use the word Raw.
Raw milk means unpasteurized and unhomogenized.
I have been drinking raw cows milk since I was a baby. My son who is 4 years old, now is being fed raw cows milk since he was 1 year.
My parents, their parents, and generations before them have thrived on raw cows milk and sometimes buffola milk, however, the latter is not widespread in other parts of the world, just India.
Like whole eggs, and other food sources of saturated fats, raw milk has been considered dangerous. which I believe is not true.
I have linked up an article, read it and see it for yourself.. The Truth about Raw Milk
let’s look at the nutrient profile of raw cows milk:
raw milk contains important minerals like:
It also has high-quality protein helps in building muscle.
It’s through milk that you can make products like yoghurt, kefir which are very high in probiotics, that helps optimize your gut bacteria.
Probiotics can be very helpful for colon cancer, IBS and other intestinal infections.
Raw cows milk contains fat-soluble vitamins a, d and k2. These vitamins support brain health and nervous system development.
Raw milk is also packed with CLA, butyric acid (which are also found in ghee/coconut oil)
again don’t take my word for it, do your own research…people drinking raw milk are thriving….don’t let conventional wisdom misguide you..
There are over 1500 studies proving that coconut oil is one of the healthiest foods on the planet.
Just go to Home – PubMed – NCBIand type coconut oil and you will get the list of all studies.
So let’s discuss the nutrients in coconut oil that makes it one of the healthiest food on the planet. Most of the fats that we consume take longer to digest, we all know that.
But Medium Chain Triglycerides found in coconut oil provides the perfect source of energy because they only have to go through a 3 step process to be turned into fuel where other fats have to go through a 26 step process.
The three medium chain triglyceride that coconut oil has are:
50% of coconut oil is mainly lauric acid which is antimicrobial antiviral, antibacterial, and antiprotozoal and can kill pathogens like bacteria, viruses and fungi.
This surely gives your immune system a solid boost, especially if you suffer from frequent colds and flu.
Coconut oil also promotes healthy brain function.
Researchers found that ketones work as an alternating energy source for malfunctioning brain cells which has been found to reduce symptoms in Alzheimer’s patients.
Coconut oil can also you to lose fat and reduce weight.
Healthy fats help you to keep full for a longer period of time. It helps you stabilize your blood sugar levels which further helps you minimize cravings.
Besides, studies I want to point out some anecdotal evidence that further strengthens the fact that coconut oil is indeed a super-duper food!
Several populations around the world have thrived for multiple generations around the world eating a large number of calories from coconut oil.
The best example of such population is the Tokelauans which live in the south pacific.
They used to eat over 60% of calories from coconuts. When studied they were found to be in excellent health with a low rate of heart disease.
Another example of a population that ate a large number of calories from coconut are the Kitavans.
There are many benefits of coconut oil and it has nothing to do with eating. You can apply coconut oil on your skin and hair.
You can even rinse your mouth with it every day for 5 minutes like I do. This can kill harmful bacteria in your mouth.
Coconut oil easily constitutes 200-300 of my daily calories for many years and I am in best of my health. (this is on days when I don’t consume ghee. So its either coconut oil or ghee, I usually alternative between these cooking oils)
Walnuts are King of nuts.
Just one-quarter cups of walnuts provides 100% of daily recommended allowance of plant-based omega-3 [ALA], copper, manganese, molybdenum, biotin, Vitamin E, and folate.
Studies on the health effects of eating walnuts are very promising.
Eating just 4 walnuts a day has been shown to significantly increase the blood level of heart- healthy ALA.
Another research shows that just one ounce [28g] walnuts a day may decrease cardiovascular risk.
Walnuts contain the amino acid L-arginine which offers multiple vascular benefits to people with heart disease or those who have increased the risk of heart disease due to multiple cardiac risk factors.
Another study on mice, the human equivalent of just 2 handful walnuts a day can cut breast cancer risk in half and slowed tumour growth by 50% as well.
Walnuts contain nutrients like folate, Vitamin E and ALA and can support brain health, reduce oxidative stress and overall reduce cardiovascular risk.
The best way to add walnuts to your diet is to eat them as a snack. If you also eat oats in the morning, you can sprinkle few walnuts in it.
Turmeric contains the anti-inflammatory antioxidant curcumin which is often called the “Indian Solid Gold”
According to Bharat B. Aggarwal Young-Joon Surh, S. Shishodia authors of The Molecular Targets and Therapeutic Uses of Curcumin in Health and Disease,
“Curcumin has shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease, and other chronic illnesses.”
A study also shows that a bioactive compound in turmeric called aromatic-turmerone can increase neural stem cell growth in the brain by as much as 80 percent at certain concentrations.
How to add turmeric to your diet: -Smoothie
-Milk: Golden Milk
Spinach is very similar to broccoli in terms of its nutrients and health benefits.
Like broccoli, its has vitamin a, c, k1….iron, calcium, fibre and folic acid.
Spinach is loaded with anti-oxidants which help reduce oxidative stress due to free radicals.
Free radicals are byproducts of metabolism.
They can cause oxidative stress, which triggers accelerated ageing.
This also increases the risk of cancer and diabetes. Spinach and tomato consumption increases lymphocyte DNA resistance to oxidative stress but this is not related to cell carotenoid concentrations.
Spinach contains high amounts of zeaxanthin and lutein, which are the carotenoids responsible for colour in some vegetables.
Several human studies link spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer
and just like broccoli, have it with your eggs and chicken and always do add few spinach leaves when eating your salad…
Broccoli is a mainstay green vegetable in my diet almost every single day.
Look at all the real-life pictures of the meals that I keep clicking….broccoli is present every time.
I sautéed it in coconut oil, and sometimes I boil it.
90% of the time I have it with eggs…and request the restaurant where I have ordered chicken, to include broccoli as part of the vegetable.
Let’s talk about the nutrients that make this vegetable a superfood.
Broccoli is loaded with Vitamin c, k, iron and fibre.
Broccoli contains several unique anti-oxidants and compounds that can aid in clearing excessive oestrogen (which encourages higher testosterone levels and increases muscle growth) and toxins from the body not limited to fighting cancer.
Broccoli has a compound called Sulforaphane. which helps fight cancer. Glucosinolates and isothiocyanates in health and disease.Novel concepts of broccoli sulforaphanes and disease: induction of phase II antioxidant and detoxification enzymes by enhanced-glucoraphanin broccoli. – PubMed – NCBI
Broccoli also helps in reducing blood pressure
Broccoli contains beta-carotene, which is converted into vitamin A in the body which if you can recall from your diploma in nutrition course can help improve eye health.
The best way to include broccoli is to eat it with your breakfast.
get it done within the morning, your willpower is highest in the morning and if you can eat a big bowl of green salad with your breakfast, then you are under no pressure in other meals to eat these superfoods…
Lentils are the best source of proteins for vegetarians and vegans.
One large bowl gives close to 17g of high-quality protein.
lentils are commonly known as daal in India has been around for thousands of years.
Some of the most common variations include black, green and red variety.
They lower the risk for cardiovascular disease. Lentils contain fibre and folate.
Studies suggest that eating high-fibre foods helps decrease the risk for heart disease, while magnesium helps regulate blood circulation.  7 Health Benefits of Lentils
Lentils also slow the rate of digestion and sugar absorption. The high fibre content of lentils helps slow down the rate of digestion. This leads to the slower absorption of glucose, helping regulate blood sugar levels.
Lentils may help in the prevention of birth defects in pregnant women. Lentils contain high amounts of folate, a mineral necessary for preventing neural tube defects in unborn babies. Insufficient folate intake often causes spinal cord defects and may even lead to brain development problems.  https://www.babycenter.com/0_folic-acid-why-you-need-it-before-and-during-pregnancy_476.bc
Aids in weight loss.
Lentils are low in calories, filling and nutrient-dense.
This means that one serving of lentils usually prolongs the period before hunger sets in again, limiting or decreasing the calories that you take in throughout the day. Lentils: Health benefits and nutritional information
Vegans and vegetarian, kidney beans is one of the best source of proteins for you.
In India, we call kidney beans rajma, and a combination of rice and rajma is one of the most common street dish available in India and its super tasty too!
Not only kidney beans are cheap but are also loaded with high-quality proteins, complex carbs and very less fat…you’ll be like finally, Akash is discussing something with less fat…haha…
let’s talk more detail…
Kidney beans are loaded with nutrients such as
Fibre, folate, iron, manganese, copper, phosphorus…
Due to its fibre content, kidney beans can lower insulin and fasting blood sugar levels, controls blood sugar
This also aids in weight loss
Kidney beans lower cholesterol and reduce the risk of heart disease by lowering LDL cholesterol and decrease inflammation.
The best way to include them in your diet is by learning new recipes…and another tip is this one is to eat them out of cans…just select a brand which has the lowest sodium levels.
Majority of you are not great cooks and have little time.
When you choose pre-cooked kidney beans in cans, you are opting for something which can be prepared in less than 10 minutes…to further reduce the sodium content…just drain the liquid it comes with.