Lifestyle

8 Best Superfoods Women Need For a Healthy Diet

June 16, 2020

Whilst it’s not a scientific term per se, superfoods are a widely used term given to the cream of the crop. These whole foods are delicious and nutritious ingredients that can be easily incorporated into your daily meals. You may think superfoods are hard to come by but you’ll be pleasantly surprised to know that you might already have them stocked up in your kitchen!

In this insightful read, we have highlighted the key benefits of each superfood that can enrich our lives in the long run. A trusted accompaniment to your dishes, not only does it taste good, but they are also fantastic for a woman’s health. Start eating healthier today with these 8 most commonly found superfoods in the supermarket!

1. Garlic

Packing a great big punch, garlic is one of the key superfoods to include in your diet. Rich in sulfur, garlic has been noted to have various cancer-fighting properties. What’s more, it is rich in manganese, vitamin C, vitamin B6, selenium and fibre. If you didn’t know, all these vital nutrients help support the female body and keep us in the best state.

Tip: As garlic is so versatile, using it as a key ingredient for a soup base would bring an extra depth of flavours into the pot. Otherwise, you can simply sauté it in oil to reap the benefits offered, or roast it whole to use as a pizza topping!

2. Chia Seed

Don’t judge a book by its cover! Despite being tiny in size, chia seeds are one of the most nutritionally dense foods in the superfoods hierarchy. When soaked in water, these seeds expand and form a gel-like substance. They contain antioxidants, fibre, protein, calcium, phosphorus, magnesium and omega-3 fatty acids which boosts energy and metabolism to keep women going throughout the day. Fun fact: These tiny black or white seeds were a staple to the Aztecs and Mayans back in the day!

Tip: Chia puddings are a great breakfast food that you can easily make the night before. Simply soak half a cup of chia seeds with your choice of liquid, and feel free to top it off with honey and fruit. Additionally, they make a great egg substitute in many vegan dessert recipes too!

3. Green Tea

With many variants in the market, Green Tea is an underrated superfood to add to your diet. Loaded with antioxidants and polyphenolic compounds which have strong anti-inflammatory effects, this is a great addition if you want an added boost to your daily life. This helps to protect you against the harmful UV rays from the sun and can help to lower your risk of skin cancer.

Tip: Packed with caffeine, green tea makes a great alternative to your morning cup of coffee. A great superfood for weight loss, simply add the leaves to boiling water and have it as a refreshing cup of tea. Besides that, matcha is a type of green tea that works well in desserts. Otherwise, you can add it to your puddings, cheesecakes and even ice cream to enjoy its benefits in a sinful manner!

4. Turmeric

Did you know that turmeric is one of the top superfoods commonly consumed? This bright yellow spice is a staple in many Southeast Asian cuisines and the benefits it brings about is unbelievable. Curcumin, a top compound found in turmeric, is packed with antioxidants and combats inflammation. Other than reducing the risk of heart disease and the growth of cancer cells, it is also effective in soothing the mind and body during stressful situations.

Tip: Turmeric is so versatile that it can be used in different cooking methods. Whether it’s for your tofu stir fry or spiced roasted chicken, turmeric can be used as a marinade to make the dish tastier and more nutritious. Another way to enjoy this superfood is by making a golden latte! All you’ll have to do is mix one teaspoon of turmeric into milk to enjoy it anytime, anywhere.

5. Salmon

Boasting a unique flavour that can’t be easily replicated, salmon is easily one of the most sought-after fish. This superfood is chock-full of incredible benefits that are great for your body. Known for being a rich source of omega-3 fatty acids, salmons provide a great dose of healthy fat for a well-balanced diet. Including salmon in your meals can even play a part in lowering your risk of contracting heart diseases or diabetes. Contrary to popular belief, these healthy fats help to boost weight loss as it keeps you full for a longer period of time.

Tip: Salmon can be eaten in many different ways – raw in sashimi and sushi or steamed, broiled, roasted or pan-fried to taste! The sky’s truly the limit when cooking salmon. P.S. We recommend pairing teriyaki salmon with a plethora of vegetables as a side dish for an iron-rich meal.

6. Avocado

Yet another superfood rich in omega-3 fatty acids, avocados are a highly rated fruit that is recommended for well-balanced meals. These green fruits have a similar compound to olive oil, in which it is rich in monounsaturated fats. Helping to reduce inflammation, avocados can help your body in more ways than you can imagine. For a start, it reduces the risk of cholesterol, heart disease, diabetes and metabolic syndrome.

Tip: Avocados can be simply eaten raw or eaten with a toast for more texture Simply mash the flesh and add your seasoning of choice. We recommend adding a dash of lime, with some sliced baby tomatoes to top for a yummy snack or breakfast toast!

7. Sweet Potato

Sweet potatoes offer one of the best forms of carbohydrates amongst all root vegetables. The nutritional content may vary from the different types of sweet potatoes but they all contain one key antioxidant – carotenoids. Carotenoids are a type of antioxidant that reduces the risk of cancer cells forming in our bodies. What’s more, sweet potatoes are a slow-digesting starch that can keep our stomachs full for hours on end.

Tip: Sweet potatoes are best-eaten steaming hot to be enjoyed as a guilt-free snack. They also make for a great substitution to potato fries with just a bit of salt and pepper to taste! Instead of deep-frying the fries, you can always opt for popping them in the air fryer for a less greasy cooking method.

8. Mushrooms

Mushrooms come in so many shapes and forms that you have the luxury to choose from enoki, button, portobello, shiitake, crimini or oyster mushrooms. These edible fungi contain vitamin A, potassium, fibre, and a wide array of antioxidants, with each of them bringing about a different flavour. If you are not a fan of leafy vegetables, mushrooms would be a good starting point for introducing vegetables to your palate.

Tip: Mushrooms can be prepared in a variety of ways depending on the species. Enoki mushrooms can be added to stir-fried dishes with its noodle-like texture for more flavour depth. Meanwhile, portobello mushrooms taste best when grilled as a whole. For something hearty, you can always opt for a classic mushroom soup with low-fat cream that works great as comfort food.

 

It’s important that we keep our health in check, and what’s a better way to start than by adding more nutrition to our daily meals? By including these 8 excellent superfoods into your meals, you will be one step ahead to acquiring a healthier and happier mind and body! The female body needs nutrient-packed, disease-fighting foods to stay active, healthy and fit. Remember, you are what you eat.

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