We can’t deny that as we age chronologically, so does our body. We are often made to believe that a specific food is healthier than it really is but the truth is eating smart is what helps you maintain a healthy life. To eat a balanced diet, you must include “superfoods” in your daily regimen. Superfoods act as multi-taskers, include lots of nutrients, less of calories and are delicious. But with great food comes a great concern! What if these superfoods are too heavy on your pockets to include them in your daily diet??
To make it simple for you we have sorted 8 easy-to-eat, easy-to-find, everyday “super” foods which do not have to break your pockets. Take a look at the list and thank us later!
#Superfood1- Apple cider vinegar
I am sure you all have likely heard of apple cider vinegar even if you are not too much into organic shopping. This pungent liquid is made from fermented apples and is often used in salads and stir-fries.However,its more famous for the weight loss elements and has made its way to all health conscious people’s daily regimen. I don’t say that Apple cider vinegar is a quick fix which will instantly help you lose fat or do magic in a week’s time, but experts say that it helps subside your appetite and thus help you achieve your weight loss targets.
It is a natural cleansing and healing elixir because of its high probiotic content, natural acidity and its ability to alkalinize the body. Due to it’s acidic nature it helps you in digesting foods and protects you from acidic reflux to help you keep a good metabolism and a healthy skin. Not only this but it is also considered to improve blood sugar levels hence naturally adding to your weight loss goals along with reducing inflammation and body pain. For those who are wondering where to get it from,you may find it at any local chemist or a supermarket. It is best to consume a raw and unpasteurized form of the vinegar for the best results. I recommend to try Bragg’s organic Apple cider vinegar.
How to use it?
- For beginners ,all you need to do is add 1 teaspoon of ACV to a cup of water and drink it once a daimyo may increase the amount of vinegar per serving, and the frequency of drinking gradually.
- According to research on ACV and weight loss, you should consume a daily amount of 2tablespoons of vinegar mixed with a cup of water.
Tip: Be patient! The changes will be gradual, but permanent. Don’t be impatient and allow it some time as slow and steady wins the race.
Almonds, once considered fattening, have recently gained importance and are included in the “superfood” list. Due to their health properties, they have recently come back in the “must-eat” and favorite snacks of celebrities and chefs. Almonds are easily available in the market and not so heavy on your pocket at all. They are the easiest to add in your daily diet if you know the right portion to have .
Touted as the most diet & pocket friendly nut, almonds are high in protein, and are very filling. It is proven to have reduced the risks of heart diseases, diabetes and cholesterol. They have high levels of vitamin E & magnesium, which helps in improving blood flow and keep the arteries calm. As almonds are vitamin E enriched, they give your skin the right glow needed. It is said a handful of almonds is equal to an apple a day. You just need to be careful about the quantity. We recommend as many as 8-12 almonds per day.
How to use them?
- Slice a few almonds in your daily salads.
- Chop a few in Greek yoghurt or plain yoghurt to add some crunch to the boring yoghurt.
- Simply grab a handful when you want to snack in between your meals, keep a check on the portion though.
Tip: Have soaked almonds for a better result.
There is absolutely no doubt that all green vegetables are nutritious and healthy, but broccoli is a true superfood. It’s rich nutritional value have many surprising health benefits. Some of them include, eye health, improving the immune system, reducing inflammation and improving the condition of arteries damaged by diabetes and reducing the risk of some forms of cancer. Coming on to calories, broccoli makes an ideal choice to help in weight loss for several reasons. The major reason being the presence of soluble fiber content which helps to curb overeating. Broccoli of any kind is rich in nutrients. Raw broccoli is an excellent source of vitamins C and K. In fact, one cup of fresh broccoli contains more than 100% of our daily requirement for these nutrients. Broccoli is a good source of vitamin A in the form of beta-carotene, which our bodies change into the type of vitamin A that we need.
How to use?
- Go Raw: The best way to eat broccoli is in form of salad.
- Steam it: You can steam it in the microwave and have it with a pat of butter or toss it with garlic, olive oil, salt and vinegar.
- Roast like toast: Nothing is better than an oil free cooking just like you do with the toast. You can rub some spices and roast the steamed broccoli,you may add some cheese for taste.
Tip: Add some sugar while boiling or steaming the broccoli to keep it green throughout.
They say big things come in small packages. The dictum fits in right when we look at the health benefits of flaxseeds. Flax seeds are tiny in size and are considered as a nutritional powerhouse. Packed with fiber, omega-3 fatty acids, Vitamin-B, antioxidants and cancer-fighting lignans. All that you need to do is take a few teaspoons of flax seeds in your daily diet to benefit from this rich superfood.
How to use?
- You can ground some flax seeds and add them to the dough for rotis, cookies, breads, pancakes etc.
- Add some flax seeds as a topping to your oats, cereals, soups, shakes and smoothies
- It tastes awesome with yoghurt and keeps you filled.
Tip: Try consuming it with the first meal of the day to get better results.
#Superfood5- Spices: Turmeric
“Old is Gold’ Turmeric may be trending now as a superfood but it is one of the oldest food used to treat almost everything from pain, arthritis, wounds to infections. Unlike other superfoods Turmeric is the easiest addition to your daily diet. Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties.
Tip: You can use raw turmeric, make a paste and mix it with any of your face packs to add a glow to your skin.
#Superfood6- Spices: Cinnamon
Whereas Cinnamon is high in a substance called cinnamaldehyde, which is responsible for most of the health benefits. The antioxidants in cinnamon have anti-inflammatory effects, which may help lower the risk of disease.
Cinnamon has been shown to significantly increase sensitivity to the hormone insulin and shown to both reduce fasting blood sugar levels, having a potent anti-diabetic effect at 1 to 6 grams per day. Adding these to your daily diet is very simple. All you need to do is:
- Include it in your daily cooking, as it has a very mild flavor and goes well in almost every dish.
- You can add a teaspoon of turmeric to a glass of warm milk and drink it every night before going to bed.
- Add a pinch of Cinnamon to your tea.
- Add Cinnamon to your detox water
- You can sprinkle cinnamon powder in your oatmeal recipes
Tip: You may add some cinnamon powder to the turmeric milk for a better taste.
This superfood grain is packed with fiber including Vitamin B&E. It is said to be rich in iron and selenium as well as cholesterol free. It contains both soluble and insoluble fiber. The soluble fiber helps the body in metabolizing fats, cholesterol, carbohydrate and helps in keeping the blood sugar in control whereas the insoluble fiber also known as roughage helps in promoting a healthy digestive system and reduces the risk of cancer such as a colon cancer.
The fiber in barley provides food for the beneficial bacteria in the large intestine. This is important as the “good” bacteria can eliminate the disease-causing bacteria in the intestinal tract, further resulting in greater health and disease resistance.
How to use?
- Ditch your regular oatmeal breakfast and try consuming a bowl of barley along with brown sugar and nuts of your choice. You will love the nutrient packed breakfast.
- Add it as your salad base.
- Add it in your favorite soup for a change.
TIP: You can add barley to a variety of recipes starting from salads, soups to dessert.
Sattu or gram Flour is one of the most overlooked and underrated superfood. Thankfully, youngsters are now much more aware of the health benefits of sattu, and it is precisely why in recent times this power powder has gained importance.
It is one of those wonder food that provides you an instant energy and a high source of protein for vegetarians. (100 grams of sattu deliver close to 20 grams of protein).Since it has soluble fiber it helps you keep your gut clean and is a great source to detox. Those complaining of gas, acidity and constipation, we recommend you must try including it in your daily diet to get rid of your problems. Sattu can be consumed in various forms starting from a simple energy drink to stuffed parathas. It is mostly consumed during summers to keep your body cool.
How to use?
- Make a sattu drink with lemon salt and sugar.
- Sprinkle some while kneading the dough
- Stuff it in parathas or breads.
Tip: Always add lemon to your sattu preparation. It gives you the tangy flavor you crave for.
Who doesn’t like a glass of chilled buttermilk in the scorching heat? Buttermilk is one of the latest tending superfoods and is considered best for summers. The good bacteria in the buttermilk boost the digestion, providing low calorie nutrition to the body. Buttermilk or Chaas is a refreshing drink made from curd, water and few spices like cumin, curry leaves, ginger and salt, it is packed with numerous health benefits.
It is the perfect drink to soothe your stomach and wash down the spices consumed while eating your food. It’s a great source to fight acidity and gives you an immediate relief from the discomfort.
Butter milk is a great source of vitamin B, proteins and potassium. Buttermilk is an effective home remedy for treating severe constipation. Intake of a glass of buttermilk in the morning on empty stomach can provide relief from severe constipation. Buttermilk helps give lactose intolerant people their dose of calcium without causing an adverse reaction. Buttermilk is rich in lactic acid and the cosmetic industry has made extensive use of in its beauty products. It is good facial mask that softens, brightens and exfoliates the skin to give it a youthful look. At the same time, the acidic, astringent nature of lactic acid removes blemishes, freckles while tightening the sagging skin.
How to use?
- Drink as a summer cooler
- Use in baking
- You can use i to soak your favorite nuts
Tip: A chilled buttermilk tastes the best. Keep it cool!
Wheatgrass is said to be an excellent way to improve your immune system and detoxify your body. Belonging to the wheat plant Triticum Aestivum, wheatgrass is grown in different parts of the world and is packed with vitamins, iron, calcium, magnesium and selenium. Wheatgrass has almost 65 to 70% of chlorophyll, which is required to make blood. Chlorophyll also comprises enzymes which fights off all the harmful bacteria. Wheatgrass juice can be found at most juice bars and smoothie joints, but it’s also available in pill or powder form at many health food stores.
How to use?
- Add a spoon of wheatgrass powder or juice to your daily smoothie.
- Add wheatgrass powder to a protein shake.
- Stir a spoonful of wheatgrass powder into your bowl of oatmeal.
- Add into your favorite vegetable soup.
Tip: If taste is a challenge, start with the pill or powder.
So, that was our list of 10 favorite superfoods to give you a fair idea of how to include them in your daily diet. For beginners, choose your favorite and don’t forget to pick one when you go for grocery shopping next. We are sure while going through the above list of superfoods, you might have thought about foods that are highly nutritional and keep you away from diseases. Superfoods help you a lot more than you think. They ensure a youthful skin as well as help you in maintaining your weight throughout. Different sources advocate different superfoods, but the list above are not only people’s favorite, delicious, easy on your pockets but are also very good for your health overall. The market is full of different products with different nutritional values but we at TAF Wellness suggest and help you to stay focused on selecting unprocessed, natural superfoods for maximum results. Our TAF experts recommends you to include a broad range of food types in your diet regimen as they work best when combined, so include a variety of fresh fruits, veggies and wholegrain for a balanced diet and optimal health.
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