July 5, 2022

15 Superfoods That Can Change Your Life

Written by our expert


Avanthika Nityanand

M.Sc Human Genetics, B.Sc Plant Biology & Plant Biotechnology

15 Superfoods That Can Change Your Life
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The term ‘superfood’ is for certain ingredients that offer high levels of desirable nutrients and health benefits. However, ‘superfood’ does not necessarily mean that it will satisfy all your daily nutrient requirements. Nothing can substitute a balanced diet of wholesome foods.

Quite a few ingredients hold this title, packed with nutrients that have pro-immunity characteristics.

Though considered a fad, superfoods may hold the key to better health. Here are a few nutritious ingredients or superfoods that work wonders for your health. 

1. Assorted Berries

Berries are packed with essential micronutrients like vitamins, minerals, and antioxidants and are an excellent food option to add to your diet.

Inflammation can be the driving force behind several disorders, and the antioxidant-rich berries can combat this. They may even reduce the risk of cardiac issues, cancer, and other conditions.

Evidence shows a beneficial effect of berries on gastrointestinal and immune-related disorders, especially when paired with other complementary therapies.

Berries like strawberries, blueberries, raspberries, blackberries, and more, can be a great addition to your salads, smoothies, and desserts. Not only are they delicious, but they’re also a boost for your health.

2. Green Leafy Vegetables

Minerals like zinc, iron, magnesium, folate, and calcium are present abundantly in dark green leafy vegetables.

They hold a superior position amongst vegetables due to their ability to reduce the risk of chronic diseases like heart problems and diabetes.

Carotenoids, an element present in leafy greens, have portrayed a possible protective role in cancer.

Some popular greens like kale, spinach, and collard green may contain a bitter taste but work well in soups, sandwiches, and curries.

3. Eggs

Eggs are a debatable food option since some consider them high in cholesterol. But eggs contain beneficial components that give them a place here.

It is a rich source of protein and contains all the B vitamins and a few minerals.

Two powerful antioxidants, zeaxanthin and lutein, are present in eggs and hold a protective function in eye health.

Its high cholesterol content may be a possible concern, but research indicates no increase in the risk of cardiac disorders or diabetes upon consuming 6-12 eggs a week.

Some individuals saw an increase in good cholesterol levels (HDL), which is good for heart health. However, more research is necessary to confirm it.

4. Green Tea

Green tea has its roots in Asia. Traditionally used not only as a beverage but also for healing purposes.

It is a powerhouse of antioxidants that helps fight inflammation. Epigallocatechin gallate or EGCG is one of the powerful antioxidants in green tea.

The presence of EGCG is the underlying cause of its protective nature against cancer, diabetes, and other chronic disorders.

Green tea is popularly known for its effect on weight loss, catechins, and caffeine being responsible for it.

5. Nuts And Seeds

Seeds and nuts are rich sources of plant-based protein. They contain fiber and a significant amount of good fats.

A rich source of antioxidants, they assist in protecting the body against inflammation.

These ingredients are also well known for their preventative role in developing cardiac ailments.

Nuts and seeds include pistachios, almonds, cashews, hemp seeds, sunflower seeds, walnuts, pumpkin seeds, and more.

Though they are high in calories, their consumption has been linked to weight loss, making them an ideal ingredient to add to your diet.

6. Garlic

Widely used in a variety of cuisines, garlic may be the most commonly used superfood. It is a close relative of onion, shallots, and leeks and is a good source of fiber and vitamins.

Research says that garlic can alter cholesterol and blood pressure levels positively. 

The sulfur-like components that give garlic its pungency seem to have anti-cancer properties.

7. Legumes

Pulses or legumes include peas, lentils, soybeans, peanuts, and more. They are plant-based protein sources that also contain different types of vitamin B and other minerals.

Their consumption is associated with improvement in diabetes, cardiac issues, and high cholesterol.

Eating food from this group makes you satiated and may help in losing weight.

8. Yogurt & Kefir

Kefir is a milk-based beverage that is fermented. It contains more probiotic bacteria and is thinner than yogurt.

Despite being a dairy product, it is well digested even in lactose-intolerant individuals since lactose is mostly bacteria-processed.

Probiotics like kefir have abundant health benefits, like reducing cholesterol, better digestion, and fighting inflammation.

Alternatively, you can make kefir from plant-based milk like coconut and rice.

9. Seaweed

Seaweed is a group of sea vegetables commonly utilized in Asian cuisine and is rich in minerals and fiber.

Its antioxidant properties come from unique components not commonly found in land vegetables.

These components may be the cause for their effect on reducing cardiac ailments, cancer, diabetes, and obesity.

10. Olive Oil

The main pluses of olive oil are the high level of monounsaturated fats and polyphenols in it.

Usage of this oil may prevent heart issues and diabetes due to its power to fight inflammation

11. Mushrooms

The type of nutrients available may vary according to the mushroom type. Most mushrooms are rich sources of fiber, vitamin A and certain antioxidants that are not in other foods.

They have a preventative effect on certain cancers due to their unique antioxidants.

12. Ginger

The benefits of ginger come from its antioxidants, mostly one specific one, gingerol. It aids in cases of nausea and pain reduction from inflammation.

The nutrients found in ginger help against certain cancers, dementia, and cardiac ailments.

Ginger is utilized in several forms, powdered, grated, fresh, or dried. It is versatile and used in many ways.

13. Sweet Potato

This sweet cousin of the potato may be sugary in taste but surprisingly does not cause a spike in glucose levels. On the contrary, it improves glucose levels in people with type-2 diabetes.

Sweet potatoes are also high in carotenoids, an antioxidant that helps reduce cancer risk.

14. Turmeric

This vibrant spice hails from India and hosts multiple therapeutic benefits.

A majority of its healing properties are due to an active enzyme it contains, curcumin.

Curcumin has a preventative effect on cancer, diabetes, and heart issues.

It also appears to assist and accelerate the healing of wounds and reduce pain.

A downside of consuming curcumin alone is the lack of absorption by the body. You will not be able to reap its full benefits. So, it is best to mix black pepper (piperine) and curcumin to improve the absorption level of curcumin.

15. Avocado

This buttery fruit is high in good fats, fiber, vitamins, and minerals.

Monounsaturated fats (MUFA) are the type of fats that are beneficial to health, and avocado is a rich source of MUFA. Oleic acid is the most prominent MUFA and is anti-inflammatory in nature.

Consuming this fruit may help prevent many types of cancer and metabolic disorders.


Maintaining a supportive lifestyle can be attained with proper nutrition and healthy habits. Food trends come and go, but a healthy diet must be a constant.

The inclusion of the mentioned foods may assist in preventing disorders and are beneficial for a balanced diet.

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