Top 8 Super Foods for a Healthy Diet Plan

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Our body deserves something worth it when it comes to proper nutrition and diet. Well, are we paying enough attention to it? Yeah, somewhat, but so you know how these top 8 Super Foods for a Healthy Diet Plan? Many of us might have joined the gym or yoga classes in order to keep ourselves fit and healthy but that is of little use as far as your daily diet is not nutritious and healthy.

If you desire mental as well as physical well being then the first thing to be concerned about is a proper and nutritious diet. Down below is the list of the super healthy foods which when added to your diet could bring wonders to your life.

Top 10 healthiest food on the planet

1. Oats

Oatmeal has become a trendy superfood in the last few years and every one of us loves to eat it as our morning breakfast cereal. This breakfast cereal is the healthiest grain on the planet because of its high fibrous content and antioxidant nature. Oats have a fair amount of dietary fiber that makes the oatmeal easy to digest. The dietary fiber also helps in suppressing your appetite for the whole day by making you feel fuller.

Top 8 Super Foods for a Healthy Diet Plan oats

                                         Top 8 Super Foods for a Healthy Diet Plan oats

The soluble fiber content in oats can help in lowering the bad cholesterol levels in your body by limiting the absorption of cholesterol in the intestine. Oats are considered to be highly nutritious because just 100 grams of oats have 6-7 grams of protein in it. Oats also have all the other vital minerals and vitamins that are needed by our body on a daily basis.

They are highly antioxidant in nature which is why adding it to your daily diet will protect your cells from the free radicals that are the root cause for heart disease, cancer, and other fatal diseases. Now you might have understood why we have considered oats at the 1st place on our list of healthy foods.

Nutrition Highlights – 100 g

  • Calories – 389
  • Protein – 17 g
  • Carbs – 66 g
  • Fiber – 12 g
  • Saturated fat – 1.5 g
  • Unsaturated fat (healthy) – 6 g

2. Blueberries

Even though they are very small in appearance, you will be astonished after knowing about the benefits of adding this superfood to your diet.

Why are blueberries considered healthy? Because they are low in calories but highly nutritious and antioxidant in nature.

A cup of blueberries would be enough for a healthy kick start of your day as blueberries have a good amount of protein and fiber. Blueberries also have a fair amount of Vitamin C, Vitamin K, manganese

Blueberries are tremendously antioxidant in nature. They are rich in flavonoids (antioxidant compounds) . This is the reason why I consider them the most antioxidant fruit amongst all other fruits and vegetables. Antioxidant nature of blueberries fight against the free radicals and protect you from diseases like cancer.

Nutritional Highlights – 100 grams

  • Calories – 57
  • Protein – 0.7 g
  • Carbs – 14 g
  • Fiber – 2.4 g
  • Saturated fat – 0 g
  • Unsaturated fat (healthy) – 0.1 g
  • They are a vital source of vitamin C

3. Eggs

Eggs are full of nutrients and they are an awesome source of protein. The protein content in a single egg is around 6 grams and eggs also have all the essential amino acids. The right proportion of amino acids helps in making the right use of the protein that you get from the eggs.

Many of us think that the whey protein is the purest form of protein available but let me tell you a fact. Egg whites contain only 2 g of carbohydrate per 25 g of protein with 0 g of fat whereas Whey protein has 2 g of fat, 3 g of carbs per 25 grams of protein. Therefore I would consider egg whites to have the purest form of protein but I would rather go with whey protein when it comes to bodybuilding or concentrated muscle growth as whey is the richest source of leucine that plays a large role in muscle growth and development.

Eggs increase the HDL cholesterol(good) levels in your body. Having high levels of HDL automatically lowers the risk of heart disease. Eggs are high protein food and studies have shown that they make you feel fuller throughout the day and make you eat fewer calories which can result in remarkable weight loss.

They are also known to have omega 3 fatty acids which will eventually help you lower your blood pressure level. Eggs are also known to lower the triglyceride levels in the blood which is one of the main root causes of heart-related diseases.

Nutritional Highlights – 1 Large Egg

  • Calories – 78
  • Protein – 6 g
  • Carbs – 0.6
  • Saturated fat – 1.6 g
  • Unsaturated fat (healthy) – 2.7 g
  • They are Good source of Vitamin D and Cobalamin

4. Sweet Potato

If we talk about sweet potatoes then I must say they are a lot more nourishing and wholesome than any other food. Sweet potatoes have beta carotene in it which is then converted to vitamin A by our body. Vitamin A is good for vision and the immune system. Therefore, sweet potatoes are a blessing for our eye health and immune system.

Sweet potatoes are a great source of fiber and one can include it in his weight loss diet if suffering from obesity. They can also be added as an ingredient in many recipes in order to manage stress levels, cure diabetes or lower blood pressure.

Sweet potatoes are also great memory enhancers.

Nutritional Highlights – 1 Sweet Potato

  • Calories – 112
  • Protein – 2 g
  • Carbs – 26 g
  • Fiber – 4 g
  • Total Fats -0.1 g
  • They are a rich source of Vitamin A

5. Mushrooms

Edible Mushrooms are Fungi but they have been categorized in vegetables. Fungi are really good for human health as they contain selenium(a powerful antioxidant), Potassium and vitamin D. The Selenium and Vitamin D present in the fungi helps in preventing any kind of damage to cells and tissues. Selenium can also brace the immune system.

Mushrooms are a potent source of calcium that plays a vital role in the development, maintenance, and strengthening of bones. So, Mushrooms can be a blessing for those who are suffering from joint pains and other problems related to bones like osteoporosis, etc.

Mushrooms also have a good amount of protein and fiber. The high fiber content in Mushroom can be really beneficial for the people suffering from diabetes.

Nutritional Highlights – 100 g

  • Calories – 25
  • Protein – 3.1 g
  • Carbs – 3.3 g
  • Fiber – 1 g
  • Total Fat – 0.3 g

6. Leafy Greens

One thing is for sure that these green leafy vegetables are remarkably high in all essential Vitamins (like vitamins A, C, and B-6) and minerals(such as Iron and Calcium).

Leafy green vegetables have an adequate amount of protein and fiber with very fewer calories. Leafy greens have very little fat content(about 0.4g in 100g of vegetables). Therefore they can be added to your weight loss diet in order to see optimal results. Leafy green vegetables can also reduce the risk of heart-related diseases and help in lowering blood pressure.

Nutritional Highlights – 100 g

  • Calories – 24 g
  • Protein – 3 g
  • Carbs – 3.7 g
  • Fiber – 2.1 g
  • Total Fat – 0.3 g
  • Excellent source of Vitamin A and Vitamin C

7. Avocado

Avocados have around 20 minerals and vitamins. Avocados are also high in potassium. Many people don’t manage to get a sufficient amount of potassium in their daily diet and potassium deficiency can lead to kidney-related problems. So, one should consider adding avocado to your daily diet if suffering from potassium deficiency.

Top 8 Super Foods for a Healthy Diet Plan avocado

Top 8 Super Foods for a Healthy Diet Plan avocado

Avocado has healthy fats in it that promote HDL (good cholesterol) and helps in reducing bad cholesterol levels which reduces the risk of heart-related disease.

The avocado has a high fiber content which makes you feel fuller for the whole day and is known to improve your gut health.

Nutrition Highlights – 1 avocado

  • Calories – 322
  • Protein – 4 g
  • Carbs – 16 g
  • Fiber – 13.2 g
  • Saturated fat – 4.3 g
  • Unsaturated fat (healthy) – 24 g

8.Seaweed

Seaweed is something hard to find when compared to other superfoods as they are only accessible to someone who lives on the coastlines. It is mainly used as an ingredient in countries like China and Japan.

Seaweed is been given so much importance when it comes to health only because of its Iodine and Tyrosine content. Iodine is something that is in demand by our thyroid gland that is responsible for growth, energy production, reproduction and the repair of damaged cells in your body.

Seaweed is an awesome source of vitamins and minerals with an adequate amount of protein and fiber. Seaweed is antioxidant in nature. Therefore, it can tackle the free radicals that are the root cause of many fatal diseases like cancer and heart attack.

Nutritional Highlights – 100 g

  • Calories – 306
  • Protein – 6 g
  • Carbs – 81 g
  • Fiber – 8 g
  • Total Fat – 0.3 g
  • They are an excellent source of calcium, magnesium, and Iron

Conclusion

I know most of us do not include all of these Superfoods in our daily diet and there is no such superfood that can provide all kinds of essential nutrients that your body demands. So, you need to consider adding all of these foods to your diet. Make a perfect diet plan by adding these superfoods and stick to it and I can assure that you are never going to regret it.

Get in touch with the best nutritionist in Delhi, Qua Nutrition today and get the best nutrition Plan.

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