Top 10 Superfoods That Can Keep You In Good Health

Health-conscious people like us want to know which foods are best for health and wellness.

All foods can’t be equally good for health.

Among the numerous foods available to us, a few commonly used foods are truly outstanding as they are extremely beneficial to health in multiple ways.

Recently, many diet experts have begun to classify certain foods as “superfoods.”

Interestingly, no standardized rules exist to find which foods are superior. However, the nutritional value is the best criterion for categorizing a few foods as superfoods.

After going through many discussions and nutritional facts on various foods, I have chosen 10 healthy foods in the superfoods list, and these are real ‘must-have’ diets for all.

What Are Superfoods?

I used to wonder what superfoods are; initially, I misunderstood them as health supplements or energy-boosting pills. They are a few of the common and very ordinary foods we eat.

I am sure you have encountered several discussions on Kale, salmon, blueberries, avocado, etc., as great diets for good health. Recently, foods like these are generally termed ‘superfoods’ because of their several health benefits.

As per the general understanding, all superfoods contain the most essential vitamins and minerals.

They also contain many beneficial antioxidants and medicinal properties that can improve our health.

These healthy foods have a high amount of nutrients and relatively lower calories, ranking low on the glycemic index (low sugar).

Besides providing the body with essential nutrients, they contain unique biologically active compounds with powerful health benefits.

Many commonly used foods deserve to be on the list of superfoods. In this article, I have handpicked the top 10 superfoods that could be the best foods on the planet.

1. Kale And Other Cruciferous Veggies

All cruciferous veggies are nutritious and healthy foods that we can eat. The king of cruciferous veggies is Kale.

Kale is all the better for people on a weight loss diet as 100 grams of this veggie contains only 10 grams of carbs and 50 calories.

As for vitamins and minerals, one full serving of Kale contains more than the required daily allowance (RDA) of Vitamin K1, Vitamin A, and Vitamin C. It also has a good amount of calcium and potassium.

Kale is also rich in all-important bioactive compounds like Indole-3-Carbinol and Sulforaphane, which are good for fighting cancer.

Other cruciferous veggies like broccoli, cauliflower, cabbage, and Brussels sprouts are also excellent foods like Kale.

2. Avocado

Avocado is an excellent superfood, nutritious, delicious, and energy-boosting fruit.

The good fats and nutrients in avocado include Lutein, oleic acid, folate, monounsaturated fats, vitamin E, and glutathione, which are good for a healthy heart. They also help prevent diseases like cancer, Alzheimer’s disease, stroke, and degenerative eye.

This fruit is very delicious and can be well integrated into any meal.

You can read the complete health benefits of avocado in another post on this blog.

3. Blueberries

Blueberry is the king of all berries for its delicious taste and nutritional value.

Blueberries are highly valued for their finest natural antioxidants, and it ranks among the top foods on the ORAC table (antioxidant value of the food).

This fruit is found to be good for boosting memory powers, according to the results of certain studies.

Few studies have proved the capability of blueberry extracts to prevent common types of cancers.

Eating one ounce of blueberries daily would help lower blood pressure and LDL cholesterol levels. This fruit helps to improve the health of the heart.

4. Garlic

Garlic is a commonly used ingredient in food preparations for adding flavor and taste. It is also a good mouth refresher that keeps the bad breath away.

The bioactive compounds in garlic are good for health, especially the medicinal effect of preventing certain diseases. This variety of onions also has good nutritional value.

The antibacterial and antifungal properties in garlic improve the body’s immune health and prevent common diseases caused by bacterial and fungal attacks.

The Allicin compound in garlic can annihilate the super-bacteria MRSA that can resist most antibiotics.

Most importantly, garlic benefits the heart as it helps lower blood triglycerides and cholesterol.

There are study results that have shown the effects of garlic in reducing blood pressure.

There are also varieties of home remedies that have garlic as a major ingredient.

It is good for health to include garlic as a necessary ingredient in many foods you prepare at home. Even eating a few raw garlic cloves is good for your health.

5. Liver And Other Animal Organ Foods

Most of us love to eat the solid flesh or muscles of animals (beef, chicken, mutton, etc.).

Normally we do not like eating animal organ meats such as liver, brain, kidneys, bone marrow, and heart. By avoiding animal organ meats, we are missing out most nutritious food from the animal.

Especially the liver should compulsorily be eaten as it is the best source of nutrients like iron, B12, and others.

Having 100 grams of beef liver can fully care for RDA requirements of Vitamin B2, B12, Copper, Iron, Folate, B3, B5, B6, and others.

Eating beef liver is good for the re-growth of the liver that has worn out due to different types of cirrhosis.

It is healthy to eat about 5 ounces of liver per week; at least one meal in a week with the liver.

6. Eggs

Most of us normally frown upon egg yolks because they contain cholesterol. However, the little cholesterol content in egg yolks is not a big threat to health.

The yolk of the egg is a rich source of many healthy nutrients, and the egg white contains rich protein.

The cholesterol fear factor associated with egg yolks is an unnecessarily exaggerated and uninformed lie propagated by health experts for decades.

Some recent studies’ results suggest that egg yolks do NOT have any measurable impact on blood cholesterol. It does not cause any diseases or harm the health of the heart.

However, many health experts still cling to the old lies and keep egg yolks taboo for heart patients.

The eggs contain plenty of enough nutrients to make the baby chicks grow up.

A large egg contains 6 grams of good-quality protein with essential amino acids.

As for the vitamins and minerals, the egg is a rich source of Phosphorus, Selenium, Iron, Vitamins A, B2, B5, B12, and others.

The egg also contains a rich amount of powerful antioxidants such as Lutein and zeaxanthin good for the eyes’ health.

The egg is a fantastic diet that should be included in the weight loss diet menu. Especially having 2 to 3 eggs at breakfast can make you feel satiated and energetic throughout the day. It helps in reducing binge eating by suppressing appetite and food cravings.

We have another article posted on the health benefits of eggs, where you can read a detailed report on the greatness of the egg diet.

7. Coconut Oil

Most people need to learn about the best cooking oils to use. Unfortunately, the most commonly used cooking oils are bad for health.

There is a wrong notion that all saturated fats are bad for health. It is not true.

Recent research has proven that saturated fats with medium-length fatty acids known as Medium Chain Triglycerides (MCTs) are good for health.

Coconut oil mostly contains only saturated fat with MCTs.

Coconut oil is rich in 12-carbon Lauric acid, a fatty acid. Lauric acid is an excellent anti-microbial agent that effectively destroys pathogens like bacteria, viruses, and fungi.

Coconut oil is the best cooking oil for weight loss as it boosts metabolism and suppresses the appetite by setting in faster satiation.

You can read about the health benefits of coconut oil in another post on this blog.

 8. Seaweed

Seaweeds are quite rare food. This food from the sea has many exceptional health benefits.

Seaweeds contain quality iodine that is extremely beneficial for thyroid health.

Many health issues, especially in women, are caused by the ill-healthy functioning of thyroid glands and hormones.

Hypothyroidism is a commonly found disease that is caused by iodine deficiency. Hypothyroidism can lead to obesity, fatigue, poor mental health, and other diseases.

Having seaweeds twice or thrice a week as part of your diet could help you meet the body’s iodine requirements.

The sea-grown weeds or vegetables also contain a good amount of omega-3 fatty acids, which are important for a healthy heart and brain.

Besides iodine, seaweeds contain other minerals like zinc, potassium, and iron.

9. Salmon

Salmon is fatty fish, and their fat is mostly the Omega-3 fatty acids that are very important for good health. The best quality and most healthy Omega 3 fatty acids can be got from fish like salmon.

It is good to have 1 or 2 servings of salmon fish as part of your diet every week to meet your body’s Omega 3 fatty acid requirements.

This fish also contains good nutrients and the finest quality proteins. Nutrients like Potassium, Selenium, and vitamins B1, B3, B6, and B12 are a good amount of this fish.

Salmon fish is really good for improving the heart’s health and lowering the risk of dementia because of the Omega 3 fatty acid present in it.

10. Fish Oil (Cod Liver Oil)

People who do not eat fish like salmon, tuna, sardine, etc., would lack essential Omega-3 fatty acids needed for the body.

Fish oil capsule supplements are the best alternative to getting Omega-3 fatty acids. Codfish liver oil is the best one for this purpose.

Fish oil also provides the Vitamin D3 required for the body.

It is good to have one tablespoon of fish oil daily, and it will fully meet the daily requirements of the body’s Omega-3 fatty acids and Vitamin D3.

Many people who live in cold countries with less sunshine usually lack Vitamin D3. A deficiency in this Vitamin could increase the risk of diabetes and cancer.

Fish oil is also a good source of Vitamin A; one tablespoon supplies 13500 IU, or almost triple the RDA.

Final Thought

Superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals.

They have life-saving effects as they contain essential nutrients and antioxidants rarely found in other foods.

A healthy diet containing a variety of so-called ‘superfoods’ will help you maintain your weight, fight disease, and live longer.