10 Healthy Superfoods You Should Eat Every Day

This article presents you with detailed information on ten superfoods that can change your life. The benefits of each of these superfoods have been carefully studied. The book explains how these superfoods can enhance your overall health.


Garlic, Cooking, Flavor, Flavour, Food, Fresh, Healthy

There are so many reasons to love garlic. This small but humble-looking veggie can turn an ordinary dish into a flavorful treat. It’s hard to imagine an Asian, French, or Italian kitchen without this ingredient. However, its ability to bring flavors to a dish is not the only thing that is great about garlic. It plays a significant role in promoting your health, too. This flavor-enhancer has been found effective in fighting cancer, promotes cardiovascular health, has anti-viral and inflammatory properties, and can cure a variety of other ailments, such as cerebral aging, immune disorders, cataracts, arthritis, and even arteriosclerosis.

When you cut or crush garlic, it produces Allicin, which is responsible for the odor as well as the super biological activity of garlic. A clove of garlic offers a variety of compounds, including potassium, zinc, arginine, phosphorus, selenium, and polyphenols. Additionally, it also contains vitamin C, vitamin B6, and some highly effective antioxidants that can slow down your aging. Garlic extract can be used to treat yeast infections and offers protection against prostate enlargement. You can use this ingredient to bring flavors to soups, rice, noodles, pasta, pizza, sizzlers, and even snacks. Burnt garlic soup is considered to be excellent for boosting your immunity, not to mention its irresistible taste.

09. Coconut

Coconut, Party, Several

Did you notice that coconut is having a bit of a moment? There is a huge band of growing supporters – which includes scientists – who are all praises for the healing and restorative properties of coconut. Now there’s a lot of debate over whether coconut should be classified as a superfood, but honestly, there are too many reasons for us not to consider it as one. Coconut can be a lifesaver!

Not a lot of people realize that coconut is immensely effective in stabilizing cholesterol, blood sugar levels, hydration, healing, and can even replace blood plasma in case of emergencies. In ancient India, the coconut palm was considered an immune booster, antiviral, antibiotic, antibacterial, and antifungal remedy for centuries. Owing to its high antioxidant characteristics, coconut can be used to:

●       Improve digestion

●       Lower cholesterol

●       Fight viruses

●       Ward off wrinkles

●       Lose weight

●       Regulate hormones

●       Fight infections

●       Kill bacteria

●       Prevent memory loss

●       Stabilize glucose levels

●       Improve digestion

●       Enhance metabolism

Here are a couple more reasons why you should eat coconut.

Coconut water:

Coconut water is not only an extremely soothing drink, but it also contains the highest concentration of electrolytes found in nature. The hard shell of the coconut keeps the water sterile and this makes it perfect for blood transfusions. You can also use it for preparing milkshakes, juices, and soups.

Coconut oil:

Edible coconut oil can be used for baking as well as cooking. Organic coconut oil can help your skin get rid of acne and dangerous toxins. It lends your skin a perfect mix of antioxidants and hydration that keeps it looking younger and smoother. It can also work wonders for your hair by giving it the much-needed nourishment.

08.Hemp Seeds:

Breakfast, Salad, Nutrition, Healthy, Fresh, Food

Hemp seeds look like tiny sunflower seeds, have a nutty flavor, a soft texture, and are loaded with nutrients. Hemp seeds are a true gift of Mother Nature. Now, you must have heard a lot about hemp seeds, but you are still unsure about adding it to your meals owing to some random drug tests at your office.

While it’s natural for anyone to feel worried as hemp seeds resemble marijuana, they are a completely different branch of cannabis and consists of a very tiny amount of delta-9-tetrahydrocannabinol or THC, which is why marijuana is popular. Hemp seeds can be added to sandwiches, burgers, patties, soups, pasta, muffins, shakes, and even granola.

Hemps seeds can offer a pretty large dose of omega-6 and omega-3 fatty acids and also contain anti-inflammatory properties. Hemp seeds make a perfect ingredient for your daily diet if you have arthritis, asthma, multiple sclerosis, psoriasis, eczema, hay fever, and even seasonal allergies.

Aside from holding an abundance of nutrition, three tablespoons of hemp seeds contain as high as 11 g of protein. It’s also easy to digest so that you can bid goodbye to constipation, inflammation, and super mortifying flatulence. These seeds are also rich in iron, zinc, and magnesium. Still, need a reason to add them to your diet? Don’t overthink, and start including them in your meals right away.


Dalia, Flower, Plant, Garden, Wheatgrass, Orange

While wheatgrass is considered a healthier food option for our four-legged friends, not many are aware of how beneficial it can to be humans as well. This baby wheat plant is sprouted, contains high energy, lots of nutrients, as well as live enzymes. Wheatgrass is packed with all the nine essential amino acids, vitamins, chlorophyll, and minerals.

Drinking wheatgrass juice is known to enhance digestion, prevent the bad bacteria from affecting the digestive tract, and reduce cholesterol. It can also give positive results to people suffering from diabetes, anemia, cancer, and certain skin conditions. The best part about wheatgrass is that it’s readily available in almost all cafes where they offer shots of wheatgrass. This drink oxidizes your body within no time and extracts the maximum nutrients.

If you are not quite up for gulping down a cup of grassy goodness yet, don’t fret; we have something for you, too. Wheatgrass is now available in pill form, too. You can add it to a range of drinks, salads, and smoothies. Its powdered form can be bought from any organic grocery store and can be easily sprinkled on various dishes. If you ever feel sluggish, can’t-get-out-of-that-bed syndrome, consider drinking a shot of wheatgrass. You will instantly feel a boost of energy that will get you going. Drinking a glass of wheatgrass juice is also an excellent way of passing oxygen into your bloodstream, making it a perfect post-workout drink.

06. Almonds:

Almonds, Nuts, Roasted, Salted, Roasted Nuts

When hunger strikes, it can be difficult to stay away from sweet or greasy foods, but neither of them does any good to your waistline. Instead, why not snack on some toasted almonds? It’s a much healthier and tastier option than those fried munchies. Almonds are by far the most diet-friendly nuts as they contain enough protein and are extremely heart-friendly, owing to increased levels of MUFAs. They also pack enough calcium and fiber as compared to other nuts and are a good source of vitamin E. Given their versatility, almonds can be added to almost all dishes, shakes, and smoothies.

When added to cakes, almonds can bring a highly tasty nutty flavor and an aroma to die for. This superfood boasts a myriad of health benefits, from keeping you safe from chronic diseases to boosting your immune system and even managing menopausal symptoms.

Do you know that almonds can help you fight your weight problems? Almonds contain a good amount of monounsaturated fat and hunger-fighting proteins and leave you feeling full. The best way to include almonds in your diet is to add them to your daily bowl of smoothies, granola, or oats. That being said, you need to remember to consume almonds in moderation to contribute towards a balanced and healthy body.


Quinoa, Grain, Seed, Food, Healthy, Vegetarian

The moment you talk about “superfoods,” the first thing that comes to my mind is quinoa. While the entire world is in a quest of sorts to search for the healthiest foods, you can’t miss out on this ancient grain. Quinoa has slowly gained popularity in the past few years, making its way from the back shelves of the grocery store to being in the topmost supermarket aisles. This sweet and nutty flavored superfood is something all dieters swear by. This “mother of all grains” packs quite a punch with ample amounts of fiber, iron, potassium, magnesium, phosphorus, vitamin E, calcium, and a truckload of antioxidants. Quinoa is high in proteins, gluten-free, nutritious, and easy to digest.

One cup of quinoa consists of 6 g of fiber and 14 g of protein. This tiny grain has a mildly nutty flavor and a fluffy texture, which resembles couscous. Quinoa is packed with magnesium, which helps to relax your blood vessels and, as a result, alleviates the symptoms of migraines. It’s also known to be effective in reducing the risk of type 2 diabetes, detoxifies your body, and promotes the formation of teeth and healthy bones. Its high manganese content offers plenty of antioxidants, thereby protecting the mitochondria from damage. Bodybuilders generally need to count the calories they consume with every meal, and eating quinoa for lunch can offer them the much-needed proteins for muscle repair and energy.


Salmon, Cooked, Food, Fish, Herbs, Delicious, Red

Sure, the classic hamburger or the popular hot dog makes for a tasty brunch, but they aren’t really health-friendly. If anything, they only end up adding some extra pounds, which are difficult to shake off. The very reason why people love junk food like pizzas or burgers is because they want something that excites their taste buds. If you are one of them, why not pile up on salmon? Sautéed or baked salmon, along with some herbs, can make a sumptuous spread.

Until some time ago, people started believing this myth that fat was some evil monster that could make you fat and be a probable cause of disease, but seriously, there’s nothing to worry about consuming fatty fish like salmon. This fish is full of good fats, which protect your cardiovascular health, lower insulin resistance, prevent diabetes, and fight cancer.

Salmon is also high in omega-6 and omega-3 fatty acids, high-quality protein, minerals, and vitamins. You can buy salmon in the form of fillets or steaks, which can be canned, frozen, or smoked. Consuming fresh salmon on a regular basis can improve your skin, hair, and nails. If you are looking to develop some lean muscle, salmon could be your best bet as it’s loaded with lean protein. You can add salmon to your curries, rice, noodles, pasta, and sandwiches, or simply grill it.


Blueberries, Dessert, Breakfast, Food, Berry, Fruit

My heart almost skips a beat when I spot a bunch of frozen blueberries lying on the kitchen table, especially during those hot summer afternoons. Blueberry juice makes for the perfect summer drink when you are in need of some hydration. Blueberries make a killer cocktail, too. These summer babies are an absolute favorite among kids. They are available in most grocery stores throughout the entire year but are slightly on the expensive side. Blueberries can be added to waffles, ice creams, smoothies, pies, and even breakfast oats.

The high level of anthocyanins, an antioxidant present in blueberries, helps in speeding up your metabolism, lowers blood pressure, and reduces the risk of coronary heart diseases. One cup of blueberries contains about 24% of the recommended vitamin C intake and 14% of the recommended levels of fiber. They also prevent the growth of breast cancer cells in women’s bodies.

02. Pomegranate Seeds

Pomegranate, Fruit, Seeds, Food, Fresh, Organic

While eating a pomegranate might mean a bit of work, dried pomegranate seeds are fuss-free. Pomegranates are a lovely fruit with juicy red jewels and a tiny little white seed in the middle. The fibrous seeds offer a variety of health benefits and make an ideal snack for people who like watching their weight. Pomegranate seeds contain a good number of antioxidants that help to fight against inflammation and aid indigestion.

They are low in calories and high in potassium, vitamin C, fiber, folic acid, and iron. These little morsels are capable of boosting testosterone levels in men according to a study conducted in 2012. Some reports also started calling it the new Viagra. Half a cup of pomegranate seeds consists of about 4 g of fiber, 205 mg of potassium, and 14 micrograms of vitamin K.

01. Oats:

Cereal, Food, Grain, Healthy, Fibres, Oat, Breakfast

If there’s one food that easily gets voted as the top favorite among all superfoods, it has to be the good ole “oats.” That said, kids in particular often refer to oatmeal as tasteless and bland, but if you look closely, what’s lurking in that bland bowl of porridge is some great p-oat-ential. Get it? Okay, no puns here. Packed with antioxidants, vitamins, nutrients, and minerals, oats make a high-fiber breakfast bowl that can provide you plenty of energy to roll throughout the day. It helps in lowering your cholesterol levels, enhances metabolism, improves digestion, and reduces the risk of heart disease.

Oatmeal can be consumed as a hot cereal or can be made into a delectable dessert (don’t you love oatmeal Crème Brulee?). Oats are extremely popular among fitness lovers owing to their high protein and fiber content. One serving of oats contains as few as 50 calories, making it an ideal breakfast for weight watchers.



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