For people who do not lead a healthy lifestyle, a time comes when they start regretting it as their health starts giving them problems. You cannot overestimate the importance of healthy eating and adequate exercise to be able to live a healthful life. To consume a diet that is full of all kinds of nutrition, you should know the foods that offer health benefits. Here is a list of some of the healthiest foods on the planet or superfoods for superhealth.
Grains, Pulses, and Nuts
All grains, pulses, and nuts are healthy and full of nutrition and offer amazing health benefits if consumed in adequate and appropriate quantities. But, here are the super ones among them:
Wheat Germ
(IBAN: B083X4FNP3).
Wheat germ is a super superfood that is unfortunately removed along with bran and husk from most of the refined and processed wheat products. It is the embryo of the seed of the wheat plant and helps it reproduce. To benefit from its high quantities of nutrition, consume whole grain products. It is also added to some cornbread, cereals, and granolas, and you can also find it in its raw form in the market.
You can use wheat germ as a healthier alternative to breadcrumbs and as a topping for cold or hot cereals, ice cream, yogurt, or fruit pies, etc. It also serves as a nutritional supplement and a food additive and is available in gelcap and liquid forms as well.
Nutrition
Wheat germ contains the following nutrients:
- Essential fatty acids
- Fatty alcohols
- Phosphorus
- Magnesium
- Zinc
- Vitamin B1 (Thiamin)
- Folic acid
- Vitamin E
- Fiber
The superfood offers superhealth with its antioxidant properties that prevent many diseases and decrease free radicals in your body. Wheat germ plays a vital role in enhancing cardiovascular health and boosts the immunity system. It aids in the maintenance of a healthy weight and reduces the risk of many heart conditions and diseases. Some of its other benefit offerings include:
- Helps control cholesterol levels
- Keeps the skin from premature aging
- Aids digestion
- Enhances brain function
- Helps keep blood pressure in check
- It is being explored as a treatment for rheumatoid arthritis and cancer
Oatmeal
(IBAN: B01KV4H51G)
Oats are one of the most beneficial superfoods for superhealth. They are a whole grain that is gluten-free and full of nutrition. The whole form of oats is called oat groats, but not many people prefer them as they take a long time to cook. You can find oats in other forms, such as steel-cut, crushed, rolled, or instant oats. However, oat groats are the most intact.
Some baked items, cookies, granola bars, and muffins contain oats, but they are most commonly consumed as oatmeal (or porridge), usually for breakfast. It is extremely low fat and has soluble fiber that lowers cholesterol levels.
Nutrition
Oats contain the following nutrients:
- Vitamin B3 (Niacin)
- Vitamin B6 (Pyridoxine)
- Potassium
- Calcium
- Vitamin B5 (Pantothenic acid)
- Vitamin B1 (Thiamin)
- Folate
- Zinc
- Iron
- Copper
- Magnesium
- Phosphorus
- Manganese
Oats are one of the most nutrient-dense foods present in the world. They reduce cardiovascular risks and stabilize blood glucose levels. They also slow down digestion and help keep the body weight in check as they make you feel full for long periods after consumption. They also help produce probiotics in the digestive bacteria that are good bacteria. Oats reduce your risk of cancer as well. Some other benefits of oats include:
- Lower blood pressure levels by producing nitric oxide
- Dilate blood vessels, enhancing blood flow
- Reduce inflammation and itching
- Reduce risks of tissue damage, strokes, and heart attacks
- Prevent LDL oxidation
- Improve symptoms of eczema
- Decrease the risk of childhood asthma
- Help relieve constipation
Lentils
(IBAN: B087QVZKHY)
Lentils are another low calorie and high-nutrition superfood that offers superhealth. They are one of the ideal legumes to include in your diet. They can be put into crackers, spreads, and salads and can be consumed separately. They are available with as well as without their outer husks intact in the market. There are many different types of lentils, such as beluga, yellow and red, green, puy, and brown, etc., each packed with nutrition.
Nutrition
Lentils contain:
- Manganese
- Copper
- Zinc
- Potassium
- Phosphorus
- Magnesium
- Iron
- Pantothenic acid
- Folate
- Vitamin B6
- Niacin
- Thiamine
Lentils help lower cholesterol and improve heart health. They support the digestive system and stabilize blood sugar levels. They are a rich source of good protein and are a wonderful alternate for meat for vegetarians. It boosts energy levels and aids in weight loss. They support the growth of healthy gut bacteria and prompt regular bowel movements. They also help prevent type 2 diabetes and many heart diseases and conditions.
Almonds
(IBAN: B01GOTHSFK)
Almonds are delicious and contain minerals, vitamins, antioxidants, and healthy fats. They are the most popular tree nuts in the world. They are essentially seeds of a tree that are edible. They are usually sold in the market after their outer shells have been removed, and you can buy them raw as well as roasted. They are also used to produce an almond paste, flour, butter, oil, and milk. Many cookies, baked goods, cereals, and granola bars also contain almonds.
Nutrition
Almonds are a rich source of:
- Phosphorus
- Vitamin B2 (Riboflavin)
- Copper
- Magnesium
- Manganese
- Vitamin E
- Fat
- Proteins
- Fiber
- Iron
- Zinc
- Calcium
Almonds contain antioxidants that prevent molecular damage in body cells that can cause cancer, premature aging, and inflammation. Almonds prevent many heart diseases and Alzheimer’s disease. They improve insulin function and production and lower blood sugar levels. They also prevent metabolic syndrome, control blood pressure, lower cholesterol levels, prevent harmful oxidation of LDL cholesterol, reduces hunger, and aid weight control.
Berries, Vegetables, and Fruits
All kinds of berries, vegetables, and fruits are healthy and nutritious, but the following qualify as superfoods for superhealth:
Avocados
(IBAN: B07B1FTYG1)
Unlike most of the other fruits, avocados are richer in healthy fats compared to carbohydrates. And that is the reason for the prevailing misconception that they are unhealthy or make you fat. However, the fats in avocados are healthy, and the fruit contains high amounts of fibers as well. It increases high-density lipoprotein levels (good cholesterol), which decreases the levels of bad cholesterol from the bloodstream. They not only contain high amounts of nutrients but enhance the body’s ability to absorb beneficial nutrients from other food sources as well.
The fruit is available in different colors and shapes and is added to many different dishes and salads. It is also guacamole’s main ingredient. Avocados boast rich textures and flavors. They also produce oil that can be used in cooking.
Nutrition
Avocados contain:
- Vitamin K
- Vitamin C
- Vitamin E
- Vitamin B6
- Vitamin B5
- Vitamin B3
- Vitamin B2
- Potassium
- Magnesium
- Folate
- Vitamin B1
- Vitamin A
- Phosphorus
- Zinc
- Iron
- Copper
- Manganese
Avocados help maintain electrical gradients in the cells and reduce blood pressure, consequently preventing risks of kidney failure, strokes, and heart attacks. They reduce inflammation and beneficially affect genes linked to cancer. They also reduce blood sugar spikes and contribute to weight loss. Avocados are a good source of food for the good bacteria in the intestine responsible for optimal body functions. The superfruit also reduces the risks of macular degeneration, cataracts, and arthritis.
Blueberries
(IBAN: B00IQBHZP8)
Blueberries are a rich source of phytonutrients that, unlike vitamins and minerals, are not essential for survival but support crucial body functions and prevent disease. They are sweet in taste and extremely low in calories. Blueberries are closely related to huckleberries and cranberries and usually are either lowbush or highbush. You can eat them raw or include them in salads or other dishes. Blueberry ice cream and juice are also very popular. They are 85% water.
Nutrition
Blueberries contain the following nutrients:
- Vitamin K
- Vitamin E
- Vitamin A
- Folate
- Vitamin C
- Potassium
- Magnesium
- Calcium
- Fiber
Blueberries increase antioxidant levels in the body that decrease unstable molecules, resulting in the prevention of many diseases, aging, and cancer. They also reduce DNA damage and protect the cholesterol in the bloodstream from getting damaged. They also lower blood pressure, prevent heart conditions, improve brain function, and improve memory. Additionally, blueberries reduce muscle damage, fight urinary tract infections, and odder anti-diabetes effects.
Broccoli
(IBAN: B07NCJLRQ8)
Broccoli is most beneficial when consumed lightly steamed or raw as overcooking it can dissipate most of its nutrients. This miniature tree-looking vegetable offers superhealth for its regular consumers. It is closely related to cauliflower, kale, Brussels sprouts, and cabbage. The most common varieties of broccoli are purple cauliflower (it is a type of broccoli despite its name), sprouting broccoli, and calabrese broccoli. It commonly serves as a dressing for salads.
Nutrition
Broccoli is made up of:
- Vitamin K
- Vitamin E
- Lutein and Zeaxanthin
- Beta-carotene
- Vitamin A
- Folate
- Vitamin C
- Potassium
- Phosphorus
- Calcium
- Fiber
- Carbohydrates
- Selenium
- Protein
Broccoli has antioxidant properties that protect the overall health from disease. The vegetable reduces inflammation, protects against certain types of cancer, controls blood sugar, supports heart health, promotes digestion, reduces constipation, enhances brain function, slows aging, boosts immunity, aids oral and dental health, strengthens joints and bones, and protects skin from sun damage. Broccoli also supports a healthy pregnancy.
Eggs, Meat, and Fish
Eggs, meat, and fish offer protein in unmatched quantities. The best superfoods for superhealth in this niche are:
Chicken Eggs
(IBAN: B08RF341KL)
Eggs can be prepared in various ways as per one’s liking and added to many dishes as well. Hard-boiled eggs, fried eggs, and omelettes are the most popular ways of consumption. They are also added to different salads, rice, and curries. A chicken egg is a nutrient powerhouse, containing all the nutrients that a single cell requires to turn into a baby chicken.
Nutrition
Chicken eggs are one of the best sources of superhealth. They contain:
- Selenium
- Phosphorus
- Vitamin B5
- Vitamin B12
- Vitamin B2
- Vitamin A
- Protein
- Cholesterol
- Monounsaturated fat
- Saturated fat
- Carbohydrate
- Folate
- Zinc
- Calcium
- Vitamin K
- Vitamin D
- Vitamin E
Despite their high cholesterol levels, eggs do not adversely affect blood cholesterol levels. They also contain choline that many people do not get enough of and antioxidants. Chicken eggs reduce the risk of heart diseases, enhance eye health, optimize bone health, lower blood pressure, increase muscle mass, and help with weight loss.
Lamb Meat
(IBAN: B00JJTBR3W)
Lamb is a type of red meat that is extracted from a sheep in its first year and is easily the healthiest commonly available meat. It is undoubtedly a super superfood and a delicious one as well. Lamb meat can be prepared in many different ways and can be consumed separately or with rice or bread.
Nutrition
Lamb meat has a long list of nutrients it contains, making it a good superhealth source.
- Protein
- Omega 6
- Omega 3
- Polyunsaturated fat
- Monounsaturated fat
- Sugar
- Fiber
- Carbohydrate
- Folate
- Vitamin E
- Vitamin B1
- Vitamin B6
- Vitamin K2
- Vitamin B5
- Vitamin B2
- Vitamin B3
- Vitamin B12
- Manganese
- Calcium
- Sodium
- Magnesium
- Copper
- Potassium
- Iron
- Phosphorus
- Selenium
- Zinc
- L-Carnosine
Lamb meat offers anti-atherosclerotic effects that help protect against cardiovascular disease. It also reduces the glycation of proteins and sugars in the body and encourages lean muscle mass. It gives the consumers a high level of satiety and helps in the repair and growth of cells. It prevents anemia and birth defects and supports weight loss. Furthermore, lamb meat increases bone density, improves skin health, boosts the immune system, reduces the pain during menstruation, lowers the risks of kidney diseases, relieves symptoms of autism, and boosts the overall health of the nervous system.
Oily Fish
(IBAN: B07NSWL2BC)
The types of fish that have oil around their gut and in their tissues are exceptionally beneficial for health. They include anchovies, sardines, herring, mackerel, trout, and salmon. The oil in these fish is rich in omega-3 fatty acids that our bodies do not produce themselves.
Nutrition
Oily fish contain:
- Cobalamin
- Vitamin B6
- Magnesium
- Iron
- Calcium
- Vitamin C
- Potassium
- Protein
- Sodium
- Saturated fat
- Iodine
- Vitamin D
Consuming oily fish can lower your risk of heart conditions and strokes and boost your brain health. It prevents and treats depression and reduces the risk of autoimmune diseases. It also enhances eye vision and prevents asthma in children. Fish also improves sleep quality and is crucial during the development stage of the human life cycle.
Our Final Thoughts
The above-mentioned superfoods for superhealth are easily available and are packed with essential as well as non-essential nutrients. A well-balanced diet that includes these foods along with adequate exercise can increase the quality of your life. A single superfood is not enough to offer you superhealth on its own as it may have some of the nutrition your body needs to stay healthy, but versatility in the diet is crucial to ensure the fulfillment of the requirements of all types of nutrients.
