10 Superfoods For A Balanced And Healthy Diet

A balanced diet is essential for a good and healthy life. And a balanced diet is all about the right combinations across all food groups and keeping an eye on the calorie limits.

There are some superfoods that can make your life easier as they offer significant health benefits and “some very important nutrients that can power-pack” meals.

‘Harvard Health Publishing’ emphasises in the importance of the following superfoods:

Berries. High in fiber, berries are high in antioxidants and disease-fighting nutrients.

Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. The highest in omega-3 content are salmon, tuna steaks, herring, sardines and anchovies.

Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals with a positive effect on your health. They also add fiber to the diet.

Nuts. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They may also be a factor in reducing the risk of heart disease.

Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.

Whole grains. Containing both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They can lower cholesterol and protect against heart disease and diabetes.

Yogurt. A good source of calcium and protein and of course probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.

Cruciferous vegetables. Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.

Legumes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein.

Tomatoes. These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer.

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