13 Superfoods That Boost Our Health and Wellness

The foods that are considered to be perfectly nutrient-dense, effective for our health, and contribute to our wellness are called superfoods. Superfoods alone cannot provide every nutrient, but including these superfoods from all groups in our daily diet is very beneficial for our health.

Let’s elaborate on some of the superfoods and their benefits.

1. Eggs

If we are discussing superfoods, eggs must be the only food that deserves to be in the first place.

Eggs are unbelievably nutritious, low in calories, high in protein, high in antioxidants, and contribute to weight loss.

Eggs contain 13 essential vitamins and minerals, including antioxidants and omega-3 fatty acids. Eggs have high-quality protein content, which helps to build our bodies.

2. Milk

Milk has to be placed next to eggs when elaborating on superfoods. Milk has an abundant number of vitamins and minerals, especially calcium, which is a bone-building component.

Milk has 18 essential nutrients and is also called a nutritional rockstar. It is rich in protein and calcium.

Milk also benefits our skin health. Those who aren’t lactose intolerant can drink milk regularly.

3. Leafy Vegetables

Leafy vegetables, including spinach, collard greens, kale, beet greens, etc., are great sources of essential nutrients.

Among these, spinach contains an immense amount of sodium and iron, which maintain our plasma volume. Apart from sodium, spinach is rich in Vitamin A, C, K, and folate, which are beneficial for our vision, bone health, immunity, etc.

4. Whole Grains

Whole grains like brown rice, sorghum, buckwheat, barley, oats, quinoa, and many more provide fiber, vitamins, minerals, and more.

It’s advisable to keep whole grains in our diet instead of refined grains, as whole grains are more nutritious and benefit our health.

Among these options, quinoa is often considered a super grain as it contains nine essential nutrients that contribute to our health.

Most importantly, whole grains also aid in the weight loss journey.

5. Fish

Fish is considered a good source of protein. It contains omega-3 fatty acids and vitamins such as D and B2.

The NHS recommends eating at least two portions of fish a week, one portion of which should be oily fish. Oily fish such as salmon, mackerel, anchovies, sardines, etc., benefit our brain and heart health.

Fish is also beneficial for a child’s brain development and pregnant women.

6. Berries

Berries are filled with antioxidants that help prevent heart disease and high blood pressure.

Berries also have soluble fiber, which helps slow down digestion and makes us feel fuller for a longer period.

Berries have also been proven to improve our memory function.

Antioxidants in berries help fight free radicals in our bodies, making them a super fruit.

7. Chia Seeds

Chia seeds are a perfect example of a superfood. Chia seeds are loaded with essential nutrients, including fiber.

- They contribute to our digestion and lower our cholesterol levels.
- They aid in weight loss.
- They help reduce blood pressure, etc.
  Chia seeds also protect us against chronic diseases. About 75% of the fats in chia seeds consist of omega-3 alpha-linolenic acid.

8. Nuts

Nuts are considered a superfood that contributes to our mental and physical health.

Nuts are packed with nutrients. For example, walnuts are a rich source of omega-3 fatty acids, especially alpha-linolenic acid, which benefits our cardiovascular health.

Almonds are rich in vitamin E, antioxidants, and healthy fats.

Having a handful of nuts regularly can improve our memory function.

9. Sweet Potatoes

Sweet potatoes are nutrient-dense vegetables packed with vitamins A and C, which are essential for maintaining healthy skin and a strong immune system.

- Sweet potatoes also help reduce the risk of cancer.
- They support immune function, brain health, the nervous system, and heart health, etc.
- Sweet potatoes help keep our liver protected.

10. Avocados

Avocados are a great source of vitamins C, E, K, B6, niacin, riboflavin, magnesium, potassium, and many more.

Avocados are loaded with omega-3 fatty acids and beta-carotene.

Avocados have qualities that can aid in both weight loss and weight gain. They contain beneficial fats, so they are suggested during a ketogenic diet.

11. Olive Oil

High-quality extra virgin olive oil has high levels of phenolic compounds. It is also packed with antioxidants that destroy free radicals and reduce the risk of chronic diseases.
Olive oil contains mostly monounsaturated fats.

- It protects against harmful inflammation.
- It helps reduce blood pressure.
  A recent 2020 study suggests that extra virgin olive oil triggers changes in gut bacteria associated with the prevention of colorectal cancer.

12. Yogurt

Yogurt is a substitute for people who are lactose intolerant. Since milk is considered a superfood, yogurt, a fermented milk product, improves our gut bacteria and aids digestion.

Yogurt can replace milk for people who can’t digest milk.

Yogurt also contains calcium, potassium, sodium, and vitamin B6. It contributes to our bone health and also helps with weight loss.

13. Cruciferous Vegetables

Cruciferous vegetables include Broccoli, Cauliflower, Bok choy, Cabbage, kale, etc.

- They improve cholesterol levels and blood glucose.
- They enhance good bacteria in our gut and prevent constipation.
- They also contain phytochemicals called sulforaphane. Phytochemicals are powerful antioxidants and anti-inflammatory agents.