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Super Foods: The 8 best foods to consume!!

Super foods are nutrient dense foods, which are extremely beneficial for the body. These are nutrient powerhouses, and are choc-full of vitamins, minerals, omega-3’s, anti-oxidants etc.

Flax Seeds:

These tiny seeds are often called the healthiest plant food. Flax Seeds are rich in Omega-3 fatty acids, the good heart healthy fats. These are one of the few vegetarian sources of Omega-3’s, and also pack a lot of Lignans, which has plant estrogen and anti-oxidant qualities, plus plenty of both soluble and insoluble fiber. Preliminary studies show that it may help fight heart disease, diabetes and breast cancer.

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How to Consume: Do not roast the seeds!! Eat them raw. Also, the outer shell of flax seeds cannot be digested, and hence it should either be chewed well, or store it in powdered form which can be sprinkled in milkshakes, sandwiches, gravy etc.

Black Sesame Seeds:

A very rich source of Iron and Calcium, these Super foods are also a great source of Magnesium, and Vitamin B-6. The Chinese believe that the nutrients in black sesame seeds can help to correct a bodily deficiency brought about by aging, worrying and the toils of life, which in turn bring about aging-related symptoms like graying hair, blurry vision and ringing in the ears.

Calcium and Zinc found in these seeds, helps promote bone health and delay osteoporosis, the vitamin E promotes healthy skin. They also contain substances known as sesamin & sesamolin, which reduce cholesterol, and also protects body against free radicals.

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How to consume: The seeds can be sprinkled on top of salads, sandwiches, shakes etc, and can also be soaked overnight & ground into a paste, to make it more easily digestible.

Sunflower Seeds:

Sunflower seeds are a popular item on any Super Foods list. They are crunchy, with a mild nutty taste. Sunflower seeds are an excellent source of Vitamin E, which prevents aging, maintains beautiful skin, health of our cells and cell membranes and also reduces the risk of cardiovascular diseases. The Phytosterols present in these seeds, are very similar to cholesterol, and reduce the blood cholesterol levels, enhance the immune response and decrease risk of certain cancers.

They are also rich in Magnesium, and Selenium, essential for maintaining a healthy body

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How to consume: Sprinkle them on your salads, and cereals. It can also be sprinkled, and used along with meats, shakes, and gravies.

Walnuts:

These delicious nuts are truly a wonder food!! Amazing sources of omega-3 fats, amino acid l-arginine, powerful anti-oxidants, Vitamin E, Folate & melatonin, they help in promoting heart health, have cancer fighting properties, help in weight control, promote reproductive health in males, promotes Brain Health, good for people suffering from Diabetes. The best part, just 7-8 walnuts a day are enough to achieve the health benefits of eating Super Foods.

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How to Consume: These delicious nuts can be consumed on its own, or mixed with other nuts, and consumed as a healthy snack, or they can also be crushed and mixed with other food items. But ensure to consume they along with their outer skins.

Prunes:

Tummy issues? Consume prunes (dried plums). They are a rich source of fiber, and sorbitol, which is a stool softener. They are also rich in Potassium, and Iron, and help in maintaining healthy bones & muscles, keeps you full for long and hence help in maintaining weight, and also they lower the risks of certain cancers.

How to consume: They can be consumed in dried form on their own, mixed with other nuts, in cereals and oats, in a fruit salad, as a juice, or it can even be turned to pulp and used as a jam.

Avocado:

Avocados are extremely nutrient dense, and are a rich source of Vitamin K, Folate, Vitamin C, Potassium, Vitamins B5 & B6, and Vitamin E. They are one of the fattiest plant foods, and contain the heart healthy mono unsaturated fatty acids. Avocados can lower the levels of cholesterol and triglycerides in body, and also provide a rich source of fiber.

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How to Consume: Avocados can be eaten on its own, as part of salads, churned into a yummy dip, or its creamy texture can thicken the smoothies. It can also be used as a face pack, to give you glowing skin J

Steel Cut Oats:

Oats are quite famous for being fiber and protein rich, with low glycemic index, which means it digests slowly and keeps a continuous supply of glucose in your body for long. This property makes oats a favorite food for breakfast, diabetics, and anyone who is health conscious. Steel cut oats are the more unprocessed version of the regular easy to cook oatmeal available. They take longer to cook, and also increases the benefits of oats manifold.

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How to Consume: They can be cooked like regular oats, and consumed with  fruits or other flavorings.

Chia Seeds:

These are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. Chia is the ancient Mayan word, meaning strength, and were used to provide sustainable energy. These tiny seeds are a storehouse of Calcium, Manganese, Magnesium, Potassium, Fiber, Proteins and Fats (Omega-3s). They are one of the world’s best sources of several important nutrients, calorie for calorie.

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How to Consume: Chia seeds taste rather bland, so you can add them to pretty much anything. They can be eaten raw, soaked in juice, added to porridges and puddings, or added to baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.

Include as many of these super foods in your daily diet, and dramatically boost the nutritious power of your meals. Embrace the healthier and stronger YOU!