What are superfoods? A marketing gimmick. That is pretty much of it. We all have seen marketing gimmicks which influence our lives in a very strong way. Do you remember how breakfast cereals were marketed with those milky pouring into a bowl full of cereals pictures and influenced us to think breakfast cereals are the ultimate morning meals! Apparently, that is not the case.
In the same way, in the 21st century ‘Superfood’ is marketed. There are loads of nutritionists and dieticians who claimed certain green vegetables, fruits, and fish had a good portion of nutrition in it, and how healthy they are by calling them ‘Superfood’, and that was the start of the marketing game. Soon, all the vegetables, fruits were marketed as ‘Superfoods’. In advertisements, hoardings, email campaigns, everywhere! Let’s find out, what are superfoods actually mean.
What Are Superfoods?
Basically, by the term ‘Superfood’ what they mean is food with a high amount of nutrition in it. The food which has vitamin content, minerals, antioxidants and so more which are extremely beneficial for your health, also when the ingredients are available in the extremely rich amount of quantity, that can be called as a Superfood.
In such foods, the content of healthy ingredients is multiple times higher than the normal traditional foods.
A good combination of Superfoods can easily boost up our immune system, bring more energy to the cells, also make you able to dodge severe diseases like chronic heart disease, diabetes, portal hypertension. Also, it strengthens our nervous system too. In short, they are the most beneficial source of nutrients to our bodies.
Also, the superfoods are all unprocessed in nature. This means none of the superfoods all across the globe is ever processed in the production process which automatically adds valuable health benefits. They are raw.
Most of them are fruits & vegetables in nature, but there is also kind of beans, fish, fungi and other foods as well. Technically, there’s no such list of Superfoods yet, still, we would make it extremely clear to you all by mentioning the best few superfoods across India & also on a global level.
Remember one thing, their ‘super’ power will only be available when you have a combination of them every day in your different meals. Alone, each one of them is not so ‘super’ as they all could be in combinations with each other. – Source
Why They Are Called Superfoods?
You already have an idea of what are superfoods. But, why they are called Superfoods? Firstly, they are called Superfoods by marketing companies to market such products. There’s something fascinating about the term ‘Super’, as soon as one hears it something like superb & top-notch characteristic pops up in the mind. Like Superman.
That is why when a few dieticians & nutritionists called a few superbly nutritious vegetables, fruits & fish as ‘Superfoods’ to establish their rich in ingredients characteristic, few if the marketing companies utilized the term in the smartest way possible. So that around a decade later, ‘Superfoods’ is really some A-Class foods which do wonder to our bodies.
Secondly, they are called Superfoods because of the ‘Super’ rich ingredients in them. They are almost ten to twenty times more in amount than normal traditional food.
Actually, to clear it out, these foods have always been around. With time, the right people found out their benefits and these foods took an upper-hand on the rest of the traditional foods. They are no-alien food coming from a different planet or newly invested.
Just their virtues are been labeled, for all the good reasons. So, now when you know what are superfoods & why they are called so, let’s move to the part where you will get to know about the best few popular superfoods & their benefits.
Popular Superfoods You Should Know About :
There are Superfoods all across the globe, and they are privileged to enjoy the limelight of ‘Superfoods’ a little extra. But here, in India, there are so many Superfoods available but neglected enough, and the marketer does not tag them as ‘Superfoods’. But count on us, the amount of nutrients they provide is equally good, sometimes even better than the exotic veggies & fruits.
We will have a thorough look at the Indian segment of Superfoods first. The food which is very much familiar to us since the very childhood. The same food which has made our body & bone structure shaped our organs. Once that is done, we will also go to the exotic part of Superfoods, which are actually renowned as Superfoods.
Indian Superfoods Or Desi Superfoods :
1. Coconut :
Coconut is a fruit that helps your heart to stay healthy. Also, Coconut contains loads of energy. It also helps you to burn fat. Coconut contains a special fatty acid that gives almost the same amount of nutrients present in mother’s milk.
Coconut water keeps your stomach cool and vitalizes your body and mind with nutrients. Also, it is extremely good for skin if you apply it.
Have it ripped, dried, or tender, coconut provides an ample amount of good reasons to include it in your diet every day.
2. Banana :
This is probably the first-ever Superfood ever introduced since World War time. Banana is enriched with potassium & calcium. In fact, the Banana peel which we throw off has ten times more calcium than the Banana itself, so try to scoop the inside of the peel and have it.
Banana also has nutrients like Vitamin B6, Vitamin C, Fibre and so much more to recharge your body, vitalize your mind.
Does Banana help you to gain fat? Yes. Does Banana help you to lose weight? Yes, as well. If you have Banana in an empty stomach in the morning, it will help you to lose weight, and in all the other times it will nourish your body with healthy fat.
It improves your gut system. Banana has plant sterol which ensures your body has its cholesterol level in a limit. Not only the food, Banana stem & leaves are also extremely beneficial to our health, adding value to our lives for ages. A true Indian Superfood is.
3. Almond :
Almonds are filled with micronutrients. It is good for our eyes, skin, hair, brain. It can be absorbed with almost every body type. Almond has vitamin E in it. Soak 4-5 Almonds in water overnight and in the next morning have it after peeling off the skin. It is the best way of having it. Almond oil is also very healthy for our bodies. A true Indian Superfood is.
4. Amla(Gooseberry) :
This is an underdog. Amla is probably the best ever immunity booster available in the whole world. Immunity is almost the topmost priority of our bodies. Amla enriches our body with vitamin c, which is extremely good for our eyesight. Also, it has anti-microbial properties.
Amla is also an anti-aging food that can kick our almost every aging symptom from our body. Stay young with this Superfood.
5. Ghee(Clarified butter) :
Ghee is also very neglected and avoided by many, but the truth is a spoon of Ghee can reduce the GI of your meal to the most minimum level. Also, it helps one to absorb all the other nutrients available in your meal.
Doesn’t Ghee add fat to your body? No, it doesn’t. Instead, it helps to cut the stubborn fat of the body, reducing the fat cells. It is prebiotic, reduces cholesterol, balances hormones. It also helps to make one more fertile. Ghee provides energy as well as boosts immunity. Overall, it is a must-have for every Indian body type.
6. Turmeric :
This is an ingredient every household unknowing the fact that it’s a ‘Superfood’. Turmeric & turmeric powder both have an active ingredient called curcumin which is effective to reduce pain, prevent heart diseases & cancer. Also, it helps to fight diabetes. The best way to utilize its benefits is with a pinch of black paper.
7. Eggs :
Eggs are enriched with high protein content and unique anti-oxidants. Also, there’s hype about eggs that may increase the chances of heart diseases, but it’s not true. It has vitamin B, Vitamin A, Iron & phosphorus. Having 8-10 eggs a week will not affect cholesterol or incline any chances of heart diseases. Also, what are superfoods without some egg?
8. Garlic & Ginger :
Garlic is a Superfood too. A good source of Vitamin B6, Vitamin C & fiber. It helps to boost the immune system, also reduces cholesterol & heart diseases. Garlic also successfully prevents a few types of Cancer too.
Ginger too has anti-oxidants, safeguarding our hearts. Ginger is good for pain relief, reducing nausea and much more. It also helps to reduce inflammation in our bodies.
9. Yogurt :
Yogurt has the most number of probiotics in it. It is extremely good for our gut system. It helps us to digest. A cup full of yogurt will make you full without adding any fat to your body, instead, it will help to break fat cells. That’s why it’s the number one option for the dieticians.
A good source of calcium & vitamin B. It is also anti-inflammatory & reduces blood pressure.
Exotic Superfoods- Across the globe :
1. Berries :
Berries are filled with nutrients. Vitamins, minerals, fiber, antioxidants, it has all. Berries are very much useful to reduce the risk of heart diseases & cancer. It is widely used in medicines all across the globe. There is-
Along with antioxidant properties, they help to improve digestion.
2. Kiwi & Avocado :
Avocado is high in MUFAs, helps to reduce inflammation. It also has fiber, vitamins and other valuable nutrients in it. This fruit can reduce the chances of many chronic diseases. Kiwi is high in nutrients with very low calories in it. It improves skin texture & reduces the chances of strokes.
3. Salmon Fish :
It contains Omega-3 fatty acids in it. A fish that is high in portion and fiber, low in the fat of course, also helps to reduce the chances of heart attack & cholesterol.
4. Green Leafy Veggies :
Such as Spinach, Kale, Beet greens and much more. They all are rich in all kinds of vitamins, magnesium, potassium. They promote a healthy digestive tract.
5. Seeds & Nuts :
Chia seeds, pumpkin seeds, pistachios, walnuts, cashew, peanut, flaxseeds, sunflower seeds all are full of heart-friendly fats, fiber & micronutrients. They also contain antioxidant properties.
There are more exotic Superfoods across the globe and as well as local ones, but these ones were the top picks. Nevertheless, Superfoods should be easily available, and it should not take much effort to find them.
What Is Superfood Diet?
Now, you all know what are superfoods, it’s also important to know what are the diets. Superfoods are only super if you can have them in the right way, at the right time, at the right quantity. Else, you won’t be able to use it to the optimum.
Mix and match most of the Superfoods in your diet every day.
- Wake up, have some Almonds & Coconut Water, Banana, then have some green tea with honey.
- Then move onto breakfast where you can have Kiwi& Avocado, Berries, Dry fruits like Walnut & Cashew.
- Moving to the lunch, have a green-color-dominated plate. Include veggies like carrots too.
- Have a full cup of yogurt in the evening.
- In Dinner, have some Salmon fish. It’s just an idea.
Everybody is different, so whatever diet includes the Superfoods and fits your diet perfectly, add them! Try them out, there are more!
Q. Are Superfood supplements good?
No, not at all. Having Superfood is a different thing, and having them in the form of supplements is completely different. Always prefer proper Superfoods/raw foods from the market.
Q. What are the best Indian Superfoods?
What are the superfoods of India? Of course, Banana, Coconut, Turmeric, Amla, Ginger, Garlic, Sweet Potato all are included. But Ghee has to be the top one.
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