A superfood is defined as a food that is rich in compounds like fiber, antioxidants, or fatty acids and is considered beneficial to an individual's health. They help to promote health by increasing your immunity and reducing your chance of any disease condition. Superfoods help to support a healthy heart, reduce inflammation, and lowers cholesterol. They help to provide maximum nutritional benefits in minimal calories.
Healthy fats: Monounsaturated and polyunsaturated fats are a good help to reduce your cholesterol and help in preventing heart diseases
Fiber: It helps to reduce cholesterol and aids in controlling glucose in Type 2 diabetes
Minerals: These essential nutrients such as calcium, iron, etc. help your body perform at its highest level.
How do superfoods help with weight loss?
They are nutrient-dense foods that carry a lot of weight loss-boosting benefits right from appetite-suppressing fiber, fat-burning omega-3 fatty acids, and inflammation-minimizing antioxidants.
Apples
There is a proverb called " An apple a day keeps the doctor away". Living up to this saying, they are highly packed with nutrients making them a powerful superfood. They are loaded with antioxidants and are rich in polyphenols (anti-inflammatory and anti-obesity effects) and flavonoids. Polyphenols slow down the process of absorbing sugar in your bloodstream which does not cause a sudden spike in blood sugar level. According to the study conducted by the Department of Nutrition, Harvard School of Public Health found that consuming whole fruit such as apples is associated with a reduced risk of type 2 diabetes. Apples are also rich in soluble fiber which helps in reducing blood cholesterol in the body as per the study conducted by NIH ( National Institute Of Health)
Yogurt (dahi)
Yogurt is a probiotic that contains live bacteria called Lactobacillus bulgaricus which plays a vital role in maintaining a healthy digestive system and gut health. It is an excellent fat burner that increases metabolism. It is highly rich in proteins which makes it a perfect superfood and helps to reduce hunger as it is lower in calories. According to a study conducted in the journal Nutrition, it was reported that women who consumed yogurt in the afternoon reported remarkable feelings of satiety and consumed fewer calories at dinner. Yogurt plays an important role in preventing you from gaining weight according to the study published in the International Journal of Behavioral Nutrition and Physical Activity. Moreover, it is a rich source of calcium which helps to maintain bone density.
Ghee
Ghee is a rich source of healthy fats (omega 3 and omega 6 fatty acids) which aids in weight loss as it mobilizes fat cells to burn for energy. It has powerful anti-inflammatory properties which help to maintain cholesterol levels. It is nutritionally dense with one tablespoon containing 130 calories. Ghee happens to be one of the greatest quality food sources of butyric acid, which makes it an ideal choice to support the health of intestinal walls. It is loaded with antioxidants which boost the immune system by raising the ability of the body to absorb essential nutrients.
Amla (Indian Gooseberry)
Amla is the original superfood, containing eight times more vitamin C than an orange. It can help prevent the common cold and boosts immunity. Amla is rich in antioxidants which minimizes the risk of chronic health conditions such as diabetes and heart disease. It is rich in chromium which helps in lowering bad cholesterol and helps in stimulating insulin production which decreases the blood glucose level of diabetics. The soluble fiber present in amla berries dissolves quickly in the blood which aids in slowing the rate at your body that absorbs sugar thus decreasing blood sugar spikes. The fiber present in amla helps the body regulate bowel movements. Amla is rich in vitamin A which reduces the risk of age-related macular degeneration. The vitamin C and antioxidants in amla help to reduce wrinkles and improve skin texture.
Turmeric
This spice has anti-inflammatory, anti-microbial, and weight-loss-boosting properties. It aids in fat burning and metabolism making it a superfood. Its active compound curcumin aids in enhancing heart health by decreasing LDL which is bad cholesterol and triglycerides. According to the study published in Diabetic Care that tracked 240 people having pre-diabetes symptoms found that after consuming curcumin for 9 months, they did not develop type 2 diabetes. It was found that curcumin enhances the capacity to use insulin which improves blood sugar levels.
Jackfruit (Kathal)
Its rich fibrous content helps to promote digestion and improves bowel movements. It helps in reducing diabetes and weight. Clinical trials conducted at Sydney University's Glycemic Index Research Service found that raw jackfruit has a lower glycemic load ( rise in blood glucose level ) than rice. It is rich in dietary fats, fiber, and phytonutrients and can replenish your energy.
In conclusion, incorporating superfoods into your diet can be an effective way to support weight loss goals. While these foods alone won't necessarily lead to dramatic weight loss, they can help provide essential nutrients, promote feelings of fullness, and increase overall dietary quality. However, it's important to remember that weight loss is a complex process that also requires physical activity, sufficient rest, and a balanced diet overall. Therefore, incorporating superfoods into a healthy lifestyle can be a helpful tool for achieving sustainable weight loss and overall health.
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