Superfoods to incorporate everyday.

To integrate anything into our daily lives,first we have to understand what it is and how it can benefit us. So, what are superfoods?

Superfoods are foods that are rich in compounds (such as antioxidants,fibre, or fatty acids), providing the majority of the body’s nutrients and minerals.Even though many foods could be considered super.It is very crucial to understand that ``Super” or not, no single food can offer all the nutritional needs of the body.To attain optimal health,consuming a variety of nutritious food every day is necessary for a balanced diet. 

Here are five Superfoods that are accessible and palatable for a Nepali palate:

Cruciferous food: Cruciferous vegetables are low in calories and high in folate, vitamins C, E, K, and fiber. Fiber is an essential nutrient to incorporate if you want to lose weight. They are also a good source of phytonutrients. These are plant compounds that can reduce inflammation and lower cancer risk.

Some of the cruciferous vegetables you can start with are bok choy, broccoli, cabbage, and cauliflower.


Fermented food: Throughout history, fermenting foods gave our ancestors the possibility of prolonging the freshness of grains, vegetables and milk that were available to them during various seasons.Fermented and probiotic-rich foods such as yogurt, pickles, kimchi, and sauerkraut. It has several health benefits, including lowering cholesterol, lowering blood pressure, and improving digestion.

Gut health is rapidly becoming an important aspect of nutrition.The best way to maintain gut health is to use the probiotics and anti-inflammatory effects found in fermented foods. Yogurt is one of the best sources of friendly probiotics, bacteria that can improve your health.

Legumes:Legumes are a rich source of fiber and healthy protein. It is also an excellent meat substitute as a source of vegetable protein. They have several health benefits, including lowering cholesterol,lowering blood sugar levels, and increasing healthy gut bacteria.

Peas, kidney beans, lentils, soybeans are some of the healthiest legumes that can be easily incorporated into your daily meal.


Nuts and seed: Nuts and seeds are an immense source of energetic fuel,packed with plant-based proteins and heart-healthy fats.They also contain many plant compounds with anti-inflammatory and antioxidant properties,which can protect against oxidative stress. Research suggests eating nuts and seeds may protect against heart disease.Familiar nuts and seeds to incorporate are:

Almonds,cashews, pecans, pistachios, walnuts, macadamia nuts.

Chia seeds,flax seeds,hemp seeds,sunflower seeds, sesame seeds and many more.

Whole grain:Grains are a key food in households around the world. They are made up of three parts: the bran (the nutrient outer layer), the germ (the nutrient-rich seed embryo), and the endosperm (the germ's food supply, which is rich in starchy carbohydrates). They are generally rich in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.

Buckwheat, whole oats, quinoa, popcorn are some of the nutrient rich whole grains.

Although all of the superfoods on the list may provide an additional benefit to healthy eating,consuming them in moderate quantities and variation are just as important to achieve a balanced diet.

In such a way,it can be beneficial for your overall health and may prevent chronic diseases in the long run.