What are Superfoods?
There is no official definition of the term ‘superfoods’. However, the term superfood is generically used to describe foods, that are often (though not always) plant-based and are packed with nutrients, typically antioxidants, minerals, and vitamins, while at the same time are low on calories.
Must-have August Superfoods for your fridge
Given below is a compilation of a list of superfoods that you must have in your fridge.
Low-fat or fat-free plain yogurt: Fat-free yogurt is the best superfood that you can have in your fridge. It is one of the best sources of calcium and is packed with nutrients such as proteins and calcium. Plain yogurt that is fortified with Vitamin D is highly recommended.
You can add your own fresh fruit in this vitamin D enriched yogurt to control the sweetness and calories that you can afford to have. The calcium content in yogurt is higher than the calcium content in any other dairy product. Low-fat yogurt not only boosts your immunity but also helps in lowering LDL and increasing the HDL cholesterol levels.
Berries: Even though berries are small in size, they are a powerhouse of nutrients, specifically antioxidants and phytonutrients. They have high water content and fiber and are low on calories. If you have a sweet tooth, berries can very easily satisfy your sweet cravings. Blueberries have the highest amounts of antioxidants in comparison with all the other berries and are also easily available.
All kinds of berries add rich flavors and nutrition to various dishes ranging from salads to cereals, baked products, and yogurt. Berries help in reducing the risk of heart disease and cancer and are even known for their anti-inflammatory benefits.
Salmon: Salmon fish is loaded with omega-3 fatty acids that are very helpful in burning down your body fat. Omega-3 fatty acids are useful in protecting the heart. Salmon is high on protein, iron, and low on saturated fats. Salmon can be eaten baked, smoked, grilled, or as an addition to the omelet.
Kiwis: Kiwis are densely packed with nutrients and are full of antioxidants. Eating a large kiwi a day helps take care of your daily vitamin C nutrition. Kiwis are also packed with potassium, vitamin E, fiber, and sufficient amounts of vitamin A and vitamin E. Kiwis can be enjoyed plain - in the form of a fruit, or can even be eaten as a topping in desserts and salads. Due to its high fiber content, kiwis have a mild laxative effect. They are quite helpful in protecting against vision problems and are also known to lower cholesterol.
Additional Superfoods for your Fridge
Some more superfoods that you should stock in your fridge are listed below:
Broccoli: Broccoli comes packed with vitamins A, C, and K. It is also rich in fibers which are essential for filling up your stomach and are helpful in controlling your weight. Not only is it available throughout the year, it tastes good and is quite high on beta-carotene.
It is low on carbohydrates and is the perfect food for assisting in weight loss. Broccoli contains indole-3-carbinol and di-indolylmethane, which have powerful anti-cancer properties. Broccoli is very effective against breast, ovarian, and prostrate cancers. Broccoli can be eaten raw, par-boiled, roasted, stir-fried, or grilled.
Eggs: Eggs are rich in proteins and several studies have shown that if you have eggs for breakfast, you tend to eat fewer calories in the day.
They also contain chlorine which is important for maintaining healthy cell membranes and promoting healthy nerve function. Eating eggs is also good for brain development and boosting memory. You can opt for omega-3 eggs which are even healthier than the normal eggs.
Nuts: Nuts are valuable sources of heart-healthy fats, proteins, antioxidants, and fiber. Nuts have earned a bad reputation owing to their high fat content. However, as long as you keep a tab on your portion size, they are harmless. Nuts promote heart health and can also help in lowering body weight when consumed in small quantities. Nuts can be added to numerous dishes for adding flavor and texture. You can add nuts to salads, cereals, baked products, and desserts. Some highly recommended nuts that you can stock in your fridge include almonds, walnuts, and pumpkin seeds.
Spinach: Spinach is loaded with vitamins A, E, K, C, B2, and B6. It is also rich in iron, calcium, manganese, folate, potassium, and tryptophan. Spinach is a good source of proteins and also assists in weight loss. While buying spinach, opt for triple washed baby spinach which is more tender and has a sweeter taste than the regular spinach. It is recommended that you just do not limit your spinach consumption to salads only. You can also use spinach as a stuffing in omelets. Since baby spinach has a very mild flavor, it goes well with a number of smoothies.
Sweet potatoes: Sweet potatoes are rich in vitamins A and C, calcium, and potassium. They are useful in boosting our immune system and also have anti-inflammatory properties. They are rich in fibers and contain twice the amount of fiber found in other types of potatoes. Sweet potatoes are an excellent source of vitamin B6 which plays a vital role in maintaining the walls of the arteries and blood vessels.
Avocados: Avocadoes are rich in oleic acid which is a monosaturated fat that increases the metabolism of fat in our body. It also contains loads of carotenoid antioxidants namely lutein and zeaxanthin which contribute towards a healthy cellular environment. Avocados are known to lower blood pressure and thereby promote brain health.
Kale: Kale is a leafy vegetable that is rich in vitamins C, A, and K and is loaded with antioxidants. It is also an excellent source for vital minerals such as manganese, calcium, and copper. Kale is known for its anti-inflammatory and anti-cancer properties. Kale can be added raw in its natural form to smoothies and salads. It can also be cooked lightly for boosting its antioxidant content.