Top 6 Superfoods That You Should Include In Your Diet Everyday
The Oxford dictionary defines superfoods as ‘A nutrient-rich food considered to be especially beneficial for health and well-being.’
The Merriam-Webster dictionary defines it as, ‘A super nutrient-dense food, loaded with vitamins, minerals, fiber, antioxidants, and or phytonutrients.’
Quite simply, ‘Whole Food, which provides you with a variety of nutrients, can be called a superfood.’
Let’s Look At Some Of The Top Superfoods That One Should Include In Their Diet On a Daily Basis
Coconut oil is approximately 94% saturated fat. (Did you know saturated fat was wrongly demonized? ) It’s primarily saturated fatty acid (mainly lauric acid), which is antimicrobial, antiviral, antibacterial, and antiprotozoal and can kill pathogens like bacteria, viruses and fungi.
I have started to cook my eggs in it and have overall increased my consumption of coconut and coconut-related products to a few hundred calories a day, and my health has never been better. In addition, I consume Dr. Mercola’s extra virgin cold-pressed coconut oil.
Related Article: Coconut Oil Good Or Bad?
Free-Range Organic Whole Eggs
I love the scene in the movie ‘Rocky’ when Sylvester Stallone breaks six raw-whole eggs in a jar and drinks it in one go! Sadly, in the last decade or so, egg yolks have been criticized and condemned severely.
Well, I personally believe food should be eaten as nature has intended. They are tasty as well as nutritious. Whole eggs contain about 6g of high-quality protein. Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins, such as B12(energy), riboflavin and folic acid.
Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc and iron. In addition, eggs contain cholesterol, but it is generally accepted that dietary cholesterol does not raise blood cholesterol levels.
Related Article: Is Egg Good For Health? | How Many Eggs Can I Eat In A Day?
Walnuts- Walnuts contain vitamin E, folate, omega-3 fatty acids ( ALA) and antioxidants. Research has shown that eating walnuts can support brain health, reduce oxidative stress and reduce cardiovascular risk. 1https://umm.edu/health/medical/altmed/supplement/alphalinolenic-acid, 2http://www.ncbi.nlm.nih.gov/pubmed/21488754
Almonds- Almonds are my favorite; you can find them in my travel bag, and eating a handful could mean satiety for at least a few hours, which means avoidance of unhealthy foods and hence increasing anyone’s chance of losing weight successfully.
Almonds are loaded with antioxidants which are largely concentrated in the brown layer of the skin. Don’t peel off the skin! In the end, they are high in calories, don’t simply go nuts eating them. 3https://pubmed.ncbi.nlm.nih.gov/18298714/
Whole Cow’s Milk & Whole Cows Milk Products (Yogurt, Buttermilk, Cheese)
Yes, you heard it right! Whole full-fat cow’s milk and products. If you read my blog regularly, you must be aware that I recommend a generous amount of healthy fat intake. Fat in your diet increases your testosterone and growth hormones and keeps you optimally healthy.
Raw cow’s milk has got CLA (Conjugated Linoleic acid ). CLA is an anti-catabolite and is a powerful immune enhancer. CLA can counteract mitochondrial dysfunction and enhance antioxidant capacity, and as a result, improve muscle mass and strength. 4http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2893570/
Yogurt and buttermilk ( called lassi in India ) have healthy probiotics which can increase protein utilization. Make these products part of your muscle-building diet and build muscles as you have never before. Milk is truly a wonder food and deserves a comprehensive article to explain its awesome benefits, especially the role it plays in muscle building.
There are immense benefits of ghee, a form of clarified butter. It’s a mainstay in Indian households as the main cooking oil. This is because it’s very stable even at high temperatures and doesn’t go rancid. In addition, it’s rich in vitamins A, E and CLA (if it’s sourced from grass-fed cows.)
Ghee is also rich in butyric acid ( a short-chain fatty acid ), which can decrease inflammation and help improve the digestive system.
Related Article: Is Ghee Good For Health?
Raw vegetables provide our bodies with vitamins, minerals, fiber and phytonutrients. Virtually every health authority recommends at least 5 to 6 servings daily. In order to achieve this daily quota, one must eat at least a big bowl of salads with two of their meals.
Therefore, further emphasis should be given to eating a significant amount of green vegetables almost daily. For example, broccoli is a superstar vegetable. Athletes and bodybuilders swear by it. And yes, it’s my personal favorite too. I eat at least 1kg every week, either through vegetable juicing or with my meals.
Broccoli contains several unique antioxidants and compounds that can aid in clearing excessive estrogen (which encourages higher testosterone levels and increases muscle growth) and toxins from the body not limited to fighting cancer. In addition, it helps you to burn stubborn fat.
This powerful vegetable is also a good source of vitamin C, which supports the immune system; it also has zinc which plays a major role in protein synthesis.
Related Article: Health Benefits And Nutritional Value Of Broccoli
So there you go; these are the superfoods that I include in my diet every day. What about you? Would you like to add anything to the list? Let me know in the comments below!
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About Akash Sehrawat
Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.