With the increasing pollution, busy lifestyle and contamination of resources, there is a major increase in number of people getting affected by diseases. Diseases like heart attack, cancer etc are increasingly becoming a major death causing factor. On the other hand people are losing their immunity due to which they are getting affected by common cold, seasonal flu more often. Not only this, children today are facing eye sight problem, stomach problem, and obesity at a very young age!
To keep yourself healthy it’s very important to have a healthy and proper diet. There are some ‘Super foods’ that have ability to fight and prevent major diseases. Here we are, with a list of the foods which can help you live healthy and long life. We have also mentioned ways on how to add these foods to make your daily meal a perfect combo of taste and health.
Beet is a food that has ability to fight a number of diseases. It has number of antioxidants that help to prevent heart attack, inflammation and cancer. They are full of fiber and have naturally sweet taste loaded with vitamin C that adds important nutrient to your diet.
Tips to Take: Add finely grated raw beets in your salad or they can be boiled with sweet potatoes to make a tasty side dish (Note: Boiling can decrease their nutritional content.) Adding iron rich leafy vegetables like spinach may increase its nutritional value and taste.
Green tea is considered one of the healthiest drinks. It contains antioxidants, antibacterial and anti-cancer properties. It helps to fight with cancer and bacterial infections and stomach problems like ulcers. This type of tea also helps in removing harmful toxins from the body and helps you to lose excess weight. People with long life consider green tea as secret of their healthy life.
Tips to Take: Prepare one cup of green tea and take it 1-2 times daily.
‘An apple a day, keeps doctor away’. It’s actually a true saying. Apples have ability to boost your immunity and help you fight from number of dangerous diseases so you don’t need to go to doctor. They are a rich source of pectin which helps to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of diabetes.
Tips to Take: Eat them raw or add them to your sandwich or add them to field greens, toasted pecans, and light vinaigrette to make a delicious salad.
Tulsi or Holy Basil leaves
This Indian holy leaf has immense anti-cancer and antioxidants that boosts our immunity and helps to fight from viral fever, cough & cold, seasonal flu and many other diseases.
Tips to Take: Eat some washed raw leaves or add them to your tea.
Flaxseed is another ‘Super food’ that has lignan, a powerful anti-oxidant which is a great fighter against disease and certain cancers, especially breast cancer. It’s wonderful that just 2 tablespoons of ground seeds contain about 20% of the recommended daily fiber intake and have than 100% of the recommended intake for inflammation-fighting omega-3 fatty acids!
Tips to Take: Grounded flaxseed can be added to baked foods to give them a nutty taste or they can be sprinkled in your favorite cereal. Their union with yogurt tastes amazing.
It’s another amazing fact that just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake! This Cholesterol free fruit has high content of monounsaturated fats and potassium and is considered as a powerhouse for heart health.
Tips to Take: Add them as base of creamy sandwich homemade spread or add them to favorite salsa as a dressing of grilled chicken or fish.
Cranberries are known for their protection against urinary tract infection. But they also improve blood cholesterol and aid in recovery from strokes. Also,their juice has been shown to make cancer drugs more potent.
Tips to Take: Have these tart and tangy berries fresh and raw during their peak season from October through December.
Powerful antioxidants in spinach fight from a variety of cancers, including ovarian, breast, and colon cancers. Researchers claim that it also protects the heart from cardiovascular diseases and helps to prevent the decline in brain function associated with aging.
Tips to take: Spinach has mild flavor so it can be mixed with garlic, olive oil, and onions and make a tasty and healthy salad.
Just one medium orange provides high amount of Vitamin C which helps to fight from cancer and is a dynamite immunity fighter. It is also rich in fiber, potassium, calcium, folate, and other B vitamins.
Tips to Take: It can be enjoyed raw or in salad, marinades and sauces for meats.
This virtually fat-free food is a rich source of phytochemicals called saponins, which protects against cancer and helps lower cholesterol.
Tips to Take: Enjoy this earthy and crunchy sprout in salads or sandwiches, or atop a lean turkey or veggie burger.
Quinoa is called as ‘mother of all grains’ since it is packed with lot of nutrients, including iron and copper. It contains all the essential amino acids, which makes it a complete protein, especially perfect for vegans and vegetarians. It’s a great source of magnesium which relaxes blood vessels and reduces the frequency of migraines. Researchers say that dietary fiber, specifically from whole-grain products such as quinoa, reduces the risk of high blood pressure and heart attack.
Tips to Take: Substitute quinoa for rice or wheat or make it base of seafood dishes.
This spice not only adds taste to your dishes, but also has immense anti-oxidants and immunity booster. It can kill pain and cure viral fever when taken with hot milk and also helps to reduce periods pain in women. It also treats stomach ulcers and has great healing properties.
Tips to Take: Add it in your dishes or mix small quantity in hot milk. (Remember, never consume excessive turmeric).
One cup of papaya cubes supplies more than 100% of your daily requirement of vitamin C, as well as a great dose of potassium and folate. Also, it contains powerful antioxidants like Vitamin A and E that fight from colon cancer and heart diseases.
Tips to Take: Enjoy this rich tropical fruit in smoothies and salads, or simply eat it by scooping it out of the shell with a spoon.
Pumpkins are fiber rich squash that contain beta-carotene, which gets converted in Vitamin A in our body. It reduces the risk of lung cancer. Both antioxidant and potassium fight from high blood pressure.
Tips to Take: It has a sweet taste and moist content which is ideal for desserts.
One cup of sweet and juicy raspberries provides 4 grams of fiber and more than 25% of the daily recommended intake for both vitamin C and manganese. It gets its antimicrobial property from powerful arsenal of antioxidants, including members of the anthocyanin family.
Tips to Take: Add them in morning cereal or green salad to add taste and nutritional value.
It’s an important food for women since it supplies nearly 100% of a woman’s recommended daily amount of vitamin K. It helps to prevent hardening of the arteries and develops strong bones. It is also a rich source of antioxidant like Vitamin A.
Tips to Take: Use these peppery leaves in place of lettuce in sandwiches and salads. They can also be used in a quick stir-fry or soup.
Just one-quarter cup of walnuts supplies 90% of the daily recommended amount of omega-3 fatty acids, which helps in maintaining cognitive function, and also in improving cholesterol and blood pressure.
Tips to Take: Add roasted walnuts to your oatmeal or favorite salad.
Yogurt contains probiotics which are bacteria present in our intestine, which certainly improve digestion, boost the immune system, diminish bad breath, and are even associated with longer life spans. One cup of yogurt also supplies one-third of your daily calcium requirement, as well as 14 grams of satisfying protein.
Tips to Take: Opt for plain yogurt or low-fat versions to minimize saturated fat content. Use it as a substitute of sour cream.
This spice acts as super fighter against cancer. It also helps in aiding stomach ulcers and stomach problems. Cloves of garlic also reduce bad breath.
Tips to Take: Add them as spice in your dishes. Those with stomach problem can try small amount of raw garlic (but after consulting with doctor).
Just one medium sweet potato has over four times the recommended daily amount of beta-carotene. These tasty tubers are a great source of potassium, inflammation-fighting vitamin C, and vitamin B6, which may prevent clogged arteries.
Tips to Take: Try them baked, roasted or cubed since boiling sweet potatoes may cause some of the water soluble vitamins to leach out. Add them to soups or stews. To want extra fiber, leave their skins on.
A 4-ounce portion of turkey breast meat contains almost 50% of your daily selenium. Selenium is a trace mineral required for immune function and antioxidant defense. It contains large quantities of niacin and Vitamin B6 that are important for production of efficient energy and regulation of blood sugar.
Tips to Take: Substitute ground all-white-meat turkey breast for ground beef in your favorite hamburger recipe. Remove any skin which may contain saturated fat, when you roast the whole bird.
These were the ‘Super foods’ that prevent us from diseases and help to live a healthy and long life.
Subscribe the blog for more such posts. If you have any other query comment below.
Also Read: How to reduce the risk of heart attack and keep your heart healthy
Images Credit: Google Search