5 Superfoods to fortify your diet- Erakina

Do you feel tired and exhausted easily? Do you start your day with little energy? If yes, it’s very unpleasant. There must be something that is lacking in your diet. Fortunately, you can do something about it. Here is the relevance of Superfoods.

Superfoods have all kinds of positive effects on your health due to their high content of good nutrients and antioxidants. Superfoods are foods that are said to be high in nutrients or bioactive compounds, such as vitamins, minerals, and antioxidants. Positive properties are attributed to Superfoods. They are said to increase libido, prevent cardiovascular disease, help with weight loss or prevent or reduce depression and skin ageing. This article talks about 5 Superfoods that will rejuvenate and fill the nutritional gaps in your diet. 

• Chia Seeds

Owing to their many beneficial properties, chia seeds have become more and more popular over the last few years. Small but nice is certainly relevant here, as these small seeds are loaded with vitamins and minerals that our body needs to function properly. The chia originates from South America but is now grown all over the world. Chia seeds come in black, white, or brown colours. They absorb their dry weight in water and form a gel-like substance. They were the major part of the diet of the Aztecs and Mayas, but is in-demand as a superfood recently.

A two tablespoon (20 grams) serving of chia seeds contains a huge 8 grams of fibre, 3 grams of protein, 3.5 grams of omega-3 fatty acids, calcium, and magnesium.

Adding chia seeds to your smoothies or pancakes is an easy and tasty way to take in all its benefits regularly. They are the most sought-after food among people trying to lose weight. As chia seeds contain a lot of fibre and swell when they come into contact with moisture, they can make you feel full and keep your hunger pangs away. Another perfect reason to start your day with a chia seed breakfast. 

• Flax seeds

Flax seed is the nut from the flax plant. Although it has been known since 3000 BC, recently flaxseed is quickly being recognised as a superfood. It is finding a way into the dietary regimen of healthy people. Flaxseeds are a naturally rich source of Omega 3-6-9 fatty acids such as DHA and ALA and have a high fibre content. DHA is a prime building block for the brain. It helps with digestion and is rich in good fats required for the body.  It contributes to keeping up normal cholesterol levels. 

Available in three forms: whole, broken, or oil, flax seeds have a bland taste and are delicious when added to different dishes. It can also be used as a facemask.  

• Sunflower seeds

Seeds of the sunflower plant, sunflower seeds are a healthy snack that provides your body with Vitamins E, A, and C. It provides nutrients to individual cells. It contains antioxidants and fibre for the proper functioning of the body.  They contain valuable protein amino acids. It provides our body with many minerals like calcium, zinc, iron, and potassium. Phytosterols present in the sunflower seeds contribute to lowering the bad cholesterol levels in your body. 

Sunflower seeds also aid in weight loss. Though it’s not low caloric, it can be a good substitute for unhealthy sweet snacks. 

• Pumpkin Seeds

Pumpkin seeds well known for their nutritional value stems from the Oaxaca Highlands of Mexico that dates back to almost 7500 years. They were used as a medicament for:

• Urinary tract infections
• Hypertension
• Kidney stone

Abundant in vitamins like Vitamin K and Manganese, Pumpkin seeds contribute to fastening the process of healing wounds. Rich in Zinc, these seeds boost the immune system and fight against viruses and bacteria. 

Contemporary scientific research confirms the plentiful benefits that this seed comes with. Being a rich source of unsaturated fatty acids and proteins (10 grams in a quarter-cup serving), they aid in reducing the risks associated with chronic diseases. 

Studies show they have sleep-inducing properties as they contain tryptophan. The presence of minerals like zinc, copper, selenium, and magnesium in pumpkin seeds promotes sleep quality and duration. 

There are different ways to incorporate them into your daily diet:

• Add them to your smoothies
• You can use them as your salad toppings
• Add them to chicken recipes or even portions of pasta
• Use them for baking cookies, bread, or cakes

Just like any other superfood, pumpkin seeds also support weight loss by keeping you full for a long time. 

• Sesame seeds

Sesame seeds (sesamum indicum) come from the sesame plant, which originates from Africa. Sesame seeds are popular in Asia, South America, and Africa. These seeds are widely used for sesame oil which is extensively used for cooking across the world. Sesame seeds contain lignans and phytosterols that help in lowering cholesterol. They have two major lignans sesamin and sesamolin which are rich in antioxidants and antibacterial properties. 

Sesame seeds contain a lot of vitamins and minerals like:

• Vitamin B1
• Phosphorous
• Selenium,
• Zinc
• Iron
• Magnesium
• Molybdenum

Vegans include sesame seeds in their diet profoundly. It is a perfect substitute for dairy products. They are rich in calcium and magnesium, good for bone health. They are loaded with copper which increases the production of red blood cells and boosts immunity. Being high in fibre, they are perfect add-ons for a vegetarian diet. 

Sesame seeds can be eaten in many ways:

• It has a neutral taste so it can be eaten raw 
• Used for baking
• Include them in deep fry batter
• Toppings on bread, cakes, and muffins

Over the years, studies and research have proved that people who follow a healthy dietary lifestyle tend to get less affected by chronic diseases including hypertension, cancer, diabetes, obesity, and arthritis.  Certainly, they cannot directly fight these diseases but definitely can reduce the possibilities that lead to these persistent illnesses. Before you include them in your diet, always take the advice of a dietician or doctor to know how these seeds work for you based on your health history.