You can get health benefits from every type of food you consume – vegetables, fruits, fish, dried fruit, meat, poultry, grains, legumes, lentils, even oil, butter, cheese, clarified butter, salt, sugar, coffee, and tea. Here we are describing to you 10 superfoods for good health. And Even if it is not the right time yet for you to eat healthily and enjoy a healthy lifestyle, you can still enjoy them. However, you must learn the benefits first. This knowledge is not just for you, but also for the next generation – you must show them the right way. When a person has some major health problems, there is really no way around being temporarily cautious about the food he or she consumes. But this is an entirely different matter.
The secret to a good, healthy lifestyle is to eat in moderation. When possible, cook your own meals; but make sure they are nutritious (and not fast/junk food). It can be difficult to monitor whether we are eating processed or unprocessed food because we all lead busy lives. In general, try to avoid eating processed foods as much as possible to keep your health the best it can be.
Then you need to include these top 10 superfoods in your diet, if not daily – at least three times a week – and feel the difference (provided you don’t consume junk foods or empty calorie foods when feeding your body with superfoods). It takes time, but you have to give it.
10 Superfoods for Good Health
Superfood #1: Broccoli
A top superfood, this veggie is a part of daily diets. Fiber, manganese, vitamin K, vitamin C, and folate are among the nutrients it contains. Folate is necessary to maintain good heart health, and broccoli contains high amounts of vitamin C, which boosts the immune system. Fiber also reduces blood cholesterol levels.
People who exercise a lot and play sports are likely to experience less muscle inflammation when they consume broccoli daily.
Superfood #2: Beans (A Nutritional PowerHouse)
There have always been many comparisons between kidney beans, spherical beans, white beans, black beans, string beans, etc. with meat, and beans have been seen as meat substitutes. In addition to providing a good source of protein, iron, fiber, and water, beans are also beneficial for good health. As far as iron content is concerned, white beans top the list, as they contain a high amount.
Even fresh green beans are nutritious and can benefit your health. Beans can be cooked either separately or mixed with some other foods – either way, they are healthy.
Superfood #3: Nuts
When it comes to eating nuts such as pistachios, cashew nuts, walnuts, and almonds, most bodybuilders are scared of the side effects that may come from eating too many of them. Nuts have somehow been blamed for the fact that they add to the body\’s heat production. In spite of this, nuts are a powerhouse of protein, vitamins, and minerals, and the fat content is to some extent beneficial for people with the cardiovascular disease if they are eaten in moderation. Nuts are high in fat, but they are low in calories.
Almonds are the nut with the lowest calorie content among all available nuts. In addition to improving skin texture and complexion, almonds contain calcium, vitamin E, and fiber, which help fight cancer. The average person needs to consume 6 to 8 almonds daily for good health. Almonds are a nut that should not be viewed as a threat, so do not be alarmed if you are afraid of nuts.
Superfood #4: Salmon
A fish that is known to have too much fat is very good for you as it contains omega-3 fatty acids that help lower your LDL (by increasing your HDL levels which help remove LDL from your arteries) and heart-related diseases.
Superfoods #5: Spinach
Spinach is loaded with vitamins C, A, and K, iron, and protein, and it has a lot of calories, which makes it a great food to include in your diet. Besides that, it is extremely helpful for health, especially for those suffering from anemia. No matter how you eat it – raw, cooked, soup, salad, whatever you like – it works like magic.
Superfoods#6: Cabbages
Known for containing large quantities of vitamins C and K, as well as folate, it is another vegetable for people who are trying to maintain good health. It helps keep red blood cells in excellent condition. No matter how you prepare it – raw, cooked, soup, salad, you can eat it in any form.
Superfoods #7: Carrots
The vitamins B6 and A in this veggie, along with the carotene, make it an excellent healthy food that can boost your immune function.
Superfoods #8: Blackberries
In addition to being high in fiber and low in calories, blackberries have vitamins K and C as well as antioxidants. Having blackberries for breakfast is a great idea.
Superfoods #9: Red & White Grapefruits
Another fruit (red or white) that makes your health good is the red grapefruit, which contains pantothenic acid, vitamin C, and vitamin A. Having an important role in the body\’s metabolic process, this acid converts macronutrients (carbohydrates, fats, and proteins) into energy.
The white grapefruit contains potassium, vitamin C, and folate (which helps with muscle cramps). The white grapefruit is also an excellent breakfast fruit.
Superfoods #10: Green Tea
Green tea has powerful antioxidants, including Epigallocatechin Gallate (EGCG), which helps reduce visceral fat around the belly. Certain cancer-causing cells cannot grow when EGCG is present. After 7 pm, you should not drink green tea as it may disrupt your sleep. No milk or sugar should be added to it. It can be consumed at any time during the day.
Take advantage of these top 10 superfoods and add them to your diet. Simple foods that can be easily procured at the store will help you take care of your health. Obviously, you need to understand when to eat them, what the food should contain, and what their nutritional value is.
Boost immunity against Coronavirus with the best food supplements and preventive measures
Coronavirus – 19 has been declared a global pandemic by the World Health Organization. Nations are grappling with the threat posed by this virus while individuals can counteract the pandemic with a few key measures.
If you travel by public transportation, maintaining hygiene standards, such as regularly washing your hands, is imperative. Wear a mask (cover your nose and mouth) and avoid touching your mouth or hands. Disinfect your hands with alcohol sanitizers.
Diabetes, high blood pressure, cardiovascular disease, and respiratory problems are conditions that can increase the risk of complications with Covid 19. As people age, their overall immunity weakens. A young person without underlying medical conditions can suffer a minor infection from Covid 19 depending on how strong their immune system is and whether they engage in activities such as smoking and vaping to combat the virus.
Here is a list of measures you can undertake to improve your immunity.
- Get a Better Diet
Diet plays a major role in determining your health and immunity. Eating low-carb diets can lower your blood pressure and blood sugar levels. With a low-carb diet, you can slow down the progression of diabetes while keeping in shape with a protein-rich diet. In addition to foods containing beta carotene and other vitamins, you should also consume them regularly. For example, mushrooms contain beta-carotene. You can improve your body’s resistance to infections by eating foods such as tomatoes, bell peppers, and greens, like broccoli and spinach.
If stepping out to buy groceries is not an option when socially isolated, you can also take supplements containing omega-3 & 6 fats. Natural immunity supplements include turmeric, ginger, and gooseberries (amla). These ingredients are found in many Indian dishes and snacks. Several herbs can boost immunity, including garlic, Basel leaves, and black cumin. Several seeds and nuts contain protein and vitamin E, including sunflower seeds, flax seeds, pumpkin seeds, and melon seeds.
Fermented foods such as yogurt and Yakult, as well as probiotics such as yogurt, replenish the gut bacteria, which are essential to the body’s ability to absorb nutrients. They are also suitable for older adults.
- Sleep is Essential
To build immunity, you need 7-8 hours of sleep a night; less sleep will leave you tired and impair your mental capacity. You will also be unable to rest your body if you don’t get enough sleep, along with impairing your immunity. Not getting enough sleep makes it harder to protect yourself against influenza.
- Stay Hydrated
Drink eight to ten glasses of water daily to stay hydrated. Water helps remove toxins from the body and reduces the risk of getting the flu. Also, citrus fruit juices and coconut water can help you beat the heat.
- Don’t Skip Exercise
A healthy diet should be combined with exercise. To remove toxins from your body, exercise regularly. Even light exercise is beneficial. You can exercise for 45 minutes or more if your endurance allows it. It is a good time to start exercising if you haven’t done so yet. You can use YouTube and apps to work out at-home channels. Exercising regularly improves metabolism, which is directly related to immunity.
- Distress Yourself
These are challenging times, and staying indoors for an extended period can impact your mental health. Millions around the globe are experiencing anxiety over the pandemic. We can follow a few steps regularly to reduce our stress when uncertain times arise. Stress can affect our immune system negatively.
- Practice Meditation
When your body experiences too much stress, it releases the hormone cortisol, causing you to feel anxious and unresponsive to your immediate surroundings. Through meditation, you can manage stress better. Meditating calms your nerves and relaxes your mind.
- Supplements and Immunity-Boosting Foods
Although all the above-mentioned methods will help, what’s needed is a boost to your immune system to keep it in good shape. If you’re concerned about the number of nutrients you’re getting from your diet.Â
The following are a few supplements and superfoods you can take to do so.Â
- Vitamin C
This particular vitamin is a crucial participant in the army of immunity. It helps prevent the common cold. It acts as a powerful antioxidant and protects against damage induced by oxidative stress. For severe infections, including sepsis and acute respiratory distress syndrome (ARDS), high-dose intravenous vitamin C treatment has been shown to significantly improve symptoms in patients.
- Vitamin D
Vitamin D supplements have a mild protective effect against respiratory tract infections. Most people are deficient in Vitamin D, so it’s best to consult with a doctor about taking a Vitamin D supplement to boost immune response.
- Zinc
Zinc is a vital component of WBC (white blood corpuscles) which fights infections. Zinc deficiency often makes one more susceptible to the flu, cold, and other viral infections. It is advisable to take a zinc supplement, especially for older people.
- Elderberry
Elderberries are full of nutrients including minerals like phosphorus, potassium, iron, copper, and vitamins, such as vitamins A, B, and C, proteins, and dietary fiber. Elderberries have antibacterial and antiviral qualities which help fight colds and influenza.
- Turmeric and Garlic
The bright yellow spice, Turmeric, contains a compound called curcumin, which boosts immune function. Garlic has powerful anti-inflammatory and antiviral properties which enhance body immunity.
Apart from maintaining a healthy lifestyle and taking supplements, the Indian health ministry is also suggesting a few organic and natural ways to practice as preventive measures to fight COVID-19.
“The Ministry of AYUSH has recommended the following self-care guidelines as preventive measures and to boost immunity with special reference to respiratory health.”
Drink Warm Water throughout the Day
- Pranayama, Meditation, and Yogasana are all beneficial.
- Garlic, turmeric, cumin, and coriander should be consumed in larger amounts.
- The following herbs are good for you: Holy basil, cinnamon, black pepper, dry ginger, and raisins.
- If necessary, replace sugar with jaggery.
- Keep your nostrils clean by applying Ghee (clarified butter), Sesame oil, or Coconut oil.
- Take a deep breath of steam containing mint leaves and caraway seeds.
Final Words
These are the basic measures that everyone has to take to protect themselves from Coronavirus. We can limit our exposure to the Covid-19 pandemic by staying indoors, distancing ourselves from the outbreak, eating well, drinking water, and following basic hygiene procedures.
It is very important to take food supplements to make your body strong. PowerGenx is providing food supplements, protein powders, vitamins, and a variety of other nutritional products to help you stay as healthy as possible.
We at PowerGenx will assist you in all the ways possible to tell you about exercises and all the other meditations so that you can stay fit and strong.
