Mother nature has crafted many perfect packages of protein, healthy fats, vitamins, minerals, antioxidants, and fiber. Healthy meal planning has never been easier, but the simplest foods are the best for your health. So incorporate them into your daily diet plan. We have taken 10 nutrient-packed super foods you don’t have to think before eating. They go beyond a simple nutrition ‘dose’. All of them fight diseases, boost energy and keep a check on your weight.

Oatmeal: A steaming bowl of freshly cooked oatmeal is the perfect way to start off your day. It is made of rolled or ground oat. Eating a bowl of oatmeal everyday drops your blood cholesterol levels because of cereal’s soluble fibre content. It helps in weight control and stabilises the blood glucose levels and thus helps in fighting type two diabetes. Oatmeal is very rich in vitamin B, folic acid, potassium and omega-3 fatty acids. They have cardiovascular heart benefits if accompanied by a low-fat diet. It has become considerably popular over last 20 years because of its health benefits.

Broccoli: Broccoli belongs to the cruciferous vegetable family. It is known to be a hearty and tasty vegetable which is rich in dozens of nutrients. It is a pack of fiber, calcium, folate, potassium, vitamin A, vitamin C and beta-carotene, an antioxidant. Phytonutrients present in broccoli are compounds which reduce the risk of developing heart disease, diabetes and some cancers. It helps your body to produce collagen, a protein that helps keep your skin firm and elastic. It also promotes the growth of healthy and vibrant hair. Eating broccoli may prevent osteoarthritis, the most common form of arthritis. However, overcooking can destroy many of its vital nutrients.

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Garlic: Garlic has antibacterial, antifungal and antiviral properties. It is packed with antioxidants and fibre, providing many cardiovascular benefits. Just six or more garlic a week slash your risk of colorectal, stomach and prostate cancer.

Walnut: Walnut is the world’s healthiest nut. Of course, it is the king of all nuts. It is an excellent source of anti-inflammatory omega-3 essential fatty acids. They are rich in antioxidants, manganese, copper, molybdenum, folic acid, vitamin E, omega-3 fats and B vitamin biotin. It has cancer-fighting properties. Just two handfuls of walnuts a day cut breast cancer risk in half and slow tumor growth by 50 percent as well. It reduces the risk of prostate cancer too. Walnuts contain amino acid I-arginine, which offers multiple vascular benefits to the people with heart disease. Adding healthful amounts of walnuts to your diet can help you to maintain your ideal weight over time. It improves reproductive health in men. Its consumption may support brain health. It increases inferential reasoning in young adults and enhances cognitive and motor function in aging. It also improves metabolic parameters in people with type two diabetes.


Green leafy vegetables: As long as green leafy vegetables are prepared in a healthy way, they are a great addition to your diet and offer countless health benefits. Dark leafy vegetables like spinach and cabbage are very rich antioxidants, especially when uncooked or lightly steamed. They are a good source of vitamin A, B, C, E and K. They also contain zinc, potassium, niacin, calcium, folic acid, manganese, selenium, betaine, phosphorus and iron. These vegetables may significantly lower a person’s risk of developing diabetes two. The vitamin K content protects bones from osteoporosis. They are full of disease-fighting phytochemicals and improve the immune system.


Oily fish: The fish which has oil in its tissues provide benefits for the heart as well as the nervous system. Examples of oily fishes are herring, sardines, mackerel, salmon, trout and anchovies. Oily fish contains vitamin A and D. It provides benefits for patients of arthritis and prostate cancer. It is a good source of protein, omega-3 fatty acids, some B vitamins, and selenium. It helps against cardiovascular disease, dementia and age-related vision loss.


Apple: Apple has its own unique nutritional profile. They are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause aging and some diseases. Older women who start eating apples daily, experience a 23 per cent drop in levels of bad cholesterol (LDL) and four percent increase in good cholesterol (HDL) after just six months. Consuming an apple a day reduces the risk of stroke by 52 per cent. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, heart disease and diabetes.


Almonds: The health benefits of almonds have been documented for centuries around the world. They are a rich source of magnesium, vitamin E, calcium, fibre, iron and riboflavin. It is a food that helps in maintaining healthy cholesterol levels. Almonds are made up of 91-94 percent unsaturated fatty acids. They are richest in fiber among all tree nuts. Snacking on almonds everyday decreases appetite, helps in controlling body weight, provides cardio protective effects and prolongs life as it lowers the risk of death due to heart disease and cancer.

Ripe blueberries

Blueberries: Blueberries are rich in fibre, antioxidants and phytonutrients. Phytonutrients are natural chemicals that may help prevent disease and keep the body working properly. Elderly people who eat plenty of blueberries and strawberries are less likely to suffer from cognitive decline, compared to other people of their age who do not. They help in curbing obesity by reducing the development of fat cells. Blueberries and strawberries reduce women’s risk of heart attack by 33 percent if eaten thrice or more per week. They also help treat neurodegenerative disorders. They are good in preventing urinary tract infections by keeping bacteria from sticking to the bladder wall.

Wheat germ: Wheat germ can make a significant difference in your daily nutritional intake. It is the part of wheat that germinates to grow into a plant. Wheat germ is a natural weight loss food. It is one of the best sources of folic acid. It is good for prenatal nutrition, helping prevents birth defects. It is high in several vital nutrients such as vitamin E, folate, thiamin, zinc, magnesium, phosphorus, essential fatty acids and fiber. It is a bountiful source of energy.

These superfoods may boost up your health in a number of ways and are very easy to obtain. Stock your kitchen and refrigerator with these vigorous foods to ensure your diet is packed with healthy properties. Better health could be as easy as reaching for these superfoods.