Add These 7 Superfoods In Your Diet To Boost Your Health

Eating food packed with antioxidants and nutrients helps reduce the risk of cardiovascular diseases, type II diabetes, blood pressure, and more. Here are the top 7 superfoods that are easily available in your kitchen that you should have every day.

By Hima
08 Jun 2022

The food choices we make every day affect our health now and in the future. Choosing to eat healthy foods will not only help us prevent health problems but also improve mental and physical health, shows a study in the British Journal of Health Psychology, 2022. Also, the food items packed with phytonutrients will give us the extra health boost that we all need. Add these foods to your diet to enjoy their customised benefits.


Turmeric To Reduce Inflammation

Turmeric is an age-old spice used in our kitchen. Pre-clinical trials have proved over and again that it plays a critical role in the treatment of heart diseases, arthritis, Alzheimer’s, gastrointestinal disorders, and metabolic syndrome, says a paper in Nutrition Today Journal, 2020. Curcumin is the principal curcuminoid (antioxidant phenolic compound); when combined with piperine (present in black pepper) helps in the management of anxiety and hyperlipidemia (high cholesterol in blood), concludes a paper in the Foods Journal, 2021. Also, the paper goes on to explain that turmeric helps in enhancing recovery from exercise-induced muscle soreness.


Berries to Keep Your Health on Track

Research shows that berries have a protective action against cancer and cardiovascular disease, says a paper published in Medical Science Journal, 2022. Amla (Gooseberry) is a wonder fruit with nutritional and rejuvenating properties. Amla fruit contains high levels of calcium, phosphorus, iron, and magnesium that helps in the treatment of tuberculosis, asthma, bronchitis, and glaucoma, says a paper published in Biomedical and Life Sciences Journal, 2021.


Blueberry is a super berry that naturally contains phytochemicals like anthocyanin and vitamins. Regular intake of blueberries will drastically reduce the risk of cardiovascular diseases, reviews a paper in Functional Food Science journal, 2022. An article in Nutrients Journal, 2021 says that dietary strawberries lower cardiometabolic risks and obesity in adults. Berries such as gooseberry (amla) and raspberries have antioxidants that protect our cells from free radicals.


Related Story: The Surprising Benefits of cranberries You Never Knew


Ginger to Prevent Stress

A paper published in Southeast Asia Journal of Health Professionals, 2022 says that ginger is effective in helping our body fight against cardiovascular diseases like hypertension, obesity, and atherosclerosis. Ginger has a therapeutic role in preventing vomiting and nausea in patients undergoing chemotherapy and pregnancy, shows a meta-analysis study in the International Journal of Nursing Studies, 2022. Ginger also plays a key role in managing blood sugar and weight. It aids in emptying the stomach quickly for people suffering from indigestion.


Related Story: 5 Healthy Snack Ideas to Improve Your Mood


Honey for Healing Your Wounds

A paper in National Library in Medicine, 2017 suggests that honey accelerates wound healing. Following that, many clinical trials show that applying honey to wounds decreases inflammation and has a soothing effect. Also, it is said to release cytokines that help wound healing by repairing tissues. Honey is, in fact, a great alternative to sugar that is filled with antioxidants and antibacterial properties.


Cinnamon to Reduce the Risk of Cancer

Cinnamon has been commonly used as a flavour ingredient, however, research shows it has many medicinal purposes. For instance, a paper in the Journal of Future Foods, 2022 shows that the active compounds present in cinnamon reduces the risk of cancer, hyperlipidemia, and hyperglycemia. Further, the paper concludes that cinnamon's antioxidant property is associated with reducing cancer risk and low-density lipoprotein. Traditionally, cinnamon is used as a herbal remedy to treat skin acne, pulmonary disease, liver disorder, and stomach disorders, says Nutritional and Functional Food Journal, 2021.


Lemon for Your immune System

Lemon, a citrus food, is not only pretty and flavourful but is also very good for your health. Along with lemon, citrus fruits like oranges and grapefruit are rich in vitamin C, which helps you strengthen your immune system. Plus, vitamin C will help keep your skin fresh and maintain its elasticity. Also, citrus fruits are a high source of fiber especially oranges. Lemon also helps to keep your blood cholesterol level low. Most importantly, citrus fruits aid in increasing citrine levels in urine, thereby reducing the risk of kidney stones.


Related Story: The A-Z of Indian Superfoods: Orange


Milk for Your Bones

Food and Scientific Reports Journal, in a paper published in 2021, reports that calcium, phosphorus, manganese, magnesium, vitamin D, vitamin K, and Zinc are necessary for maintaining normal bones. Further, the paper calls milk a functional food that reduces osteoporosis and bone fractures in adults. Also, a protein found only in milk that is casein contains all the essential amino acids (building blocks of protein). Recent reports have also shown a strong association between milk intake and decreased cancer risk (Journal of Cancer, 2014).





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