Pick your superfoods for every day
Lately, everyone has been talking about Superfoods. This term has been more of a marketing gimmick but whatever the name is there are some amazing things that are a powerhouse of energy. If your mom has been constantly behind your life to eat healthily, she has not been wrong because you definitely need some superfoods for every day to sail through comfortably. You may not eat everything and often our meals may or may not comprise of any of these superfoods. But you need to begin somewhere because it’s never late than sorry. So, begin scrolling right to see which superfoods have you been eating and which ones do you need to start right away.
(Please note I have only put together 40 such superfoods for every day consumption, but I feel the list could be endless.)
Amazing superfoods for every day
The boss of all superfoods for every day, eggs are the best source of protein. It has the major essential amino acids required and absolutely loaded with the nutrients you need. I have no idea why but people have been avoiding eating the yolks because they fear cholesterol, but surprise surprise! Egg yolks contain something called choline, which guards your heart and brain functions and prevents cholesterol and fat from accumulating in the liver.
Your grandmother has all the right reasons for telling you to have ghee because it is actually better than butter or oil. Ghee has sadly been misunderstood only as saturated fats but it has incredible fat-soluble Vitamin A, E, D, and K. Ghee is the world’s most high functioning fat and when combined with complementing foods it works as a catalyst for all the nutrients to work better for us.
Amla or the Indian Gooseberry is known to give hair nourishment. That is why we hear about so many amla-incorporated shampoos and conditioners. However, it is also one of the superfoods for every day as it is very high in Vitamin C. Consume it raw or as a pickle just as you like.
4. Jack fruit
Jack fruit is the largest tree fruit in the world with a different taste to it. We have grown up in North India where Jack fruit is widely available. This is a fruit which is high fiber and low carb and is rich in Potassium and Vitamin B. If you haven’t tried this fruit yet, try it in forms of curry or fritters and you will know what I mean when I say it is one of the superfoods for every day consumption.
5. Wood Apple or Bael
A fruit which is one of those superfoods for every day consumption that will keep you cooler. It is available widely in North India and it has been at least a decade and a half I have had it last but this fruit has amazing digestive benefits and is filled with Vitamin C.
Makhanas or fox nuts make an amazing snack and are absolutely beneficial for your health especially if you’re on a certain diet and have a snack craving.
Dates are inclusive of many different vitamins, such as B1, B2, B3, B5, A1, and C, and that’s just, to begin with. Superfoods of every day must include dates because it strengthens bones and brings several minerals to the body.
8. Peanut Oil
Cooking in peanut oil is better than vegetable oil or mustard oil. Peanut oil is highly nutritious and contains proteins essential to the body.
9. Sweet Potato
If you have someone in the family with diabetes, sweet potato needs to be there one of the superfoods for every day. It has less of an effect on the blood glucose and sweet potatoes are also versatile. Make something sweet or make a vegetable, it’s just going to taste nice.
In several cultures, people sadly do not consume garlic but it has some amazing qualities. Garlic is filled with nutrients including vitamin C, B6, zinc, manganese, and selenium, prevents cold, have cancer preventive capabilities. It is also proven that garlic can lower bad cholesterol.
If you have hypertension and high blood pressure, a banana a day is going to really make a difference. It includes Vitamin C and B6 and is rich in Potassium. And they are tasty too!
I have turned from I hate mushrooms to I absolutely adore mushrooms. One of those superfoods for every day which has significant effects on your immune system. Mushrooms or certain kinds of mushrooms such as Maitake has shown help in the prevention of cancer, shrinking tumors, eradicate blood cholesterol and solve high blood pressure issues.
13. Green Tea
Green tea is actually packed with antioxidants called catechins. Consuming it for long-term and regular consumption can impact the cardiovascular system and brain. These catechins act to “relax” blood vessels, which can contribute to a reduction in blood pressure. It is recommended for weight loss but only works If had 8-10 cups a day. That’s a lot of caffeine. This definitely can be a superfood for every day but you must have it in moderation. Replacing green tea with your regular tea is good enough.
Finger millet or Ragi is known to have ample protein, vitamins, and minerals that do nothing but good to your body. People who are anaemic, have high cholesterol, are diabetic or are suffering from obesity need to include this in their superfood diet.
Avocados made to my list of superfoods for every day because they are not only super healthy but eating avocados in various combinations is satisfying too. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They are also known to providelutein, beta-carotene, and omega-3 fatty acids
“An apple a day keeps the doctor away.” One of those superfoods for every day which is ideal for your health in every way. When you’re dedicated, you just force yourself to at least eat a couple slices with your breakfast just like my Mother-in-law forces me to.
Pistachios are known to be especially rich in phytosterols and soluble fiber. These are two natural plant compounds that have been shown to lower total and LDL (“bad”) cholesterol levels.
Popeye was having his spinach for all right reasons because of all the things Spinach is a rich source of antioxidants, Vitamin A, B2, C & K and also provides magnesium, calcium, iron, manganese, potassium, and folate. Time to add it to your list of superfoods for every day consumption.
This is one superfood that’s scary and I almost can never eat Broccoli raw or even steamed. However, since we are talking about superfoods for every day, broccoli is packed with disease fighting components, high levels of Vitamin C and Folate all of which can reduce heart related risks. If you do not like eating broccoli, I suggest having it in the form of soup and stir fry.
There are several berries which are exotic such as Goji berries and Acai berries. But you may not burn a hole in your pocket finding exotic berries every time. It’s best to find cranberries, blue berries, strawberries, etc, whenever they are available seasonal. They are full of anti-oxidants and some even have anti-ageing properties.
If you are a non-vegetarian, then fish is a blessing. It is rich in Omega-3 fatty acids which is good for lowering the bad cholesterol, helps your skin and boosts hair growth. For my vegetarian folks, there are supplements that have these benefits of fish and fish oil.
22. Dark Chocolates
We’ve known forever how dark chocolates can contribute to keeping up your health. Anti-oxidants that are found in apples, red wine and cranberries are also found in dark chocolates. The bitter it is, the better it works and when eaten in moderate quantities it can also lower LDL cholesterol.
This is a non-fat Greek yogurt which is known to increase your bone strength, is healthy and light and can also fight ulcers. I had to include this in my list of superfoods for every day because this is one thing I have just discovered and absolutely recommend you to try.
Are you someone who hates greens? Kale is one of those superfoods for every day that will make you happy. It is a rough green that is loaded with nutrition such as fibres, calcium and iron and anti-oxidants that we need in this age of nasty climatic conditions. Add it to your sandwich, make chips or even salads and you’re good to go.
25. Chia Seeds
I found it odd the first time I consumed it but now I wouldn’t agree less that when you’re picking your superfoods for every day, chia seeds should be a choice. Chia seeds are known to be loaded with the most essential fatty acids of any known plant! And not to forget, one serving of this interesting stuff is loaded with magnesium, iron, calcium, and potassium.
The superfood that exhibits the highest overall anti-oxidant activity is definitely walnuts. They are rich in plant sterols that significantly lowers serum cholesterol levels in our bodies. Walnuts are also a good source of fibre, proteins, copper, Vitamin E, magnesium and folate.
Polyphenols, anti-cancer benefits, rich in anti-oxidants and gives your heart a good health, that’s what pomegranate can do. It deserves its superfood status and I’d suggest that instead of having it as juice, have it as fruit.
One of the superfoods of every day for those health-conscious folks because oatmeal is 100% whole grain and is full of necessary vitamin and proteins your body needs.
29. Red Wine
Sadly, I am not so much of a wine fan but if I have to drink any, I’d prefer red wine. The red wine made it to this list of superfoods for every day because a small amount every day can increase the good cholesterol i.e. HDL which has additional cardiovascular benefits.
30. Jowar or Sorghum
Millets or Jowar is a blessing that is found in our country. If you can include this as a superfood in your diet, this one is known to be one of the most cooling grains rich in iron, magnesium, copper, and vitamin B1. Also, this grain is free of gluten and rich in fibre.
Turmeric made it to my list of superfoods for every day because of its natural antiseptic and anti-inflammatory properties. Again, one of those superfoods for every day that can prevent cancer and is known to be a natural aid for Alzheimer’s.
In truest words, oranges are definitely the best source of vitamin C and must be had as whole instead of having them as juices and de-pulping the fruit.
‘Ghar ka dahi’, hung curd or yogurt is thicker and full of probiotics. It is ideal to include this protein rich superfood to improve your digestion and build an immune system of superheroes. Try and substitute yogurt for sour cream, cream cheese, and even mayonnaise! I have even tried adding sriracha sauce or piri-piri mix to Greek yogurt and create dips out of it.
Ginger is one of those superfoods for every day which is known for its versatility. It can treat cold due to its anti-inflammatory properties, cure stomach issues, treat nausea and morning sickness and is also known to ease symptoms of osteoarthritis and rheumatoid arthritis.
It is rich in Potassium and minerals and has cancer preventing property. Try having salads regularly that includes beet since it will help you maintain a healthy weight and improves blood pressure.
36. Olive Oil
Olive oil is known to lower your risk of encountering heart diseases since it contains healthy mono-saturated fats.
I made rice out of cauliflower by grating it when I was following my Keto diet and that’s when I realized how amazing as superfoods for every day it can be. Cauliflower is right in manganese and Vitamin C. So, might as well just start having Gobi ke paraathe or cauliflower in stir fry.
Coconuts have a unique combination of fatty acids which can have a positive effect on your health. Having coconut water in your everyday routine will encourage fat loss, better brain function, and various other impressive benefits.
With most of us Rajma or kidney beans are one of the favourite things in our meals. In fact, all kinds of beans such as soya bean is a packed source of protein, can create hormonal balance and you should not ignore it.
A bowl of your favourite dal every day can give you the needed source of protein you need every day. Isn’t our Indian form of cooking and dishes the best?