It's all about super foods!

1. 52 Super Foods Everyone Should Know About
Introduction: The powerhouse of nutrients that come with large doses of minerals, vitamins, polyphenols
and antioxidants is exactly the kind of food that falls under the definition of “superfood”. But why use the
prefix “super”? First of all, rest assured that this is not just a random word chosen arbitrarily. The benefits
that accrue from having superfoods are truly magical in terms of their transformative effects on our body
and mind. Superfoods can help you reduce, control and even get rid of a range of chronic diseases. So not
only this kind of foods prolongs life but they ensure that you have a healthy life. And health in many
ways is the golden secret to happiness. So it is no wonder that in contemporary times, when every other
guy is a fitness freak and almost everyone is health conscious, superfoods are hugely popular. Nowadays
people are more aware than they used to be earlier and that is reflected in their food habits too. The fact
that a good diet can be the key to a good life is now accepted by all. And therefore, these superfoods are
in high demand. Here we have a comprehensive list of some of the most popular superfoods and their
health benefits. The more you learn about the secrets of these fruits and vegetables, the more you will
realise that ignorance is no bliss.
1. Bok Choy: Bok Choy is a type of a vegetable that originated in China. It resembles cabbage and has
smooth and dark green leaves that form clusters similar to celery. They grow well in cold climates and are
therefore widely grown in Northern Europe. Bok Choy is very salubrious when it comes to nutritional
value. It has one of the highest Vitamin A contents naturally available and is also known for being a good
source of Vitamin C. It is also rich in Calcium, Sodium and Magnesium. A low calorie, low carbohydrate,
fibre containing food, Bok Choy is a must have for all the health conscious people around the world. Bok
Choy also contains glucosinolates, a compound which is known to prevent cancer when taken in
controlled amounts. This member of the cabbage family is also highly ranked in terms of nutrient content
when it comes to antioxidants and omega-3s.
There are almost 70 antioxidant phenolic substances in Bok Choy. Several hydroxycinnamic acids are
included in them. As said earlier, Bok Choy also has a strong Beta Carotene content which subsequently
results in the high Vitamin A content. Several other carotenoids like lutein are also provided by Bok
Choy. All this being said, it is quite natural that anyone serious about being healthy would like to include
Bok Choy in their regular diet. The health benefits provided by cruciferous vegetables are wonderful and
should be availed by all. Make it a point to include Bok Choy 2-3 times in your diet weekly and upto 5
times if you feel like. An average serving size should be 2cups. This is an easy to prepare superfood that
is easy to digest and mildly sweet in taste, making it incredibly versatile in several recipes.
2. Ezekiel Bread: Ezekiel breadis something that almost every health conscious person has heard of and
there are several myths that are revered about it. Let's find out what is the real deal about it. Most bread
have some amount of sugar content in them. However, Ezekiel bread has none. It is produced from
organic sprouted whole grains and therefore the nutrient composition varies a lot from normal bread made
with whole grains. Most common bread contains refined wheat or pulverized whole wheat. Ezekiel bread
however contains 4 different types of cereal grains namely wheat, millet, barley and spelt and 2 types of
legumes namely soybeans and lentils. Before making the bread, all the ingredients are grown organically
and are allowed to sprout. Then they are mixed and processed, finally baking them to make bread.

2. So why do sprouted grains make this bread so different from other normal ones made from whole grains?
The seeds contain a lot of things, gene codes proteins and others that create a new plant. When a seed
receives the right signals it starts the germinating process creating a sprouting seed. But a seed has certain
mechanisms that prevent it from germinating it in an unfriendly environment. They are called enzyme
inhibitors. By sprouting the seed, these inhibitors are rendered useless, therefore full utilisation of the
nutrients can be done. Also, plants have self defence mechanism impregnated in the seeds that inhibit
animals from eating them up. But a sprouted seed is in a transitional stage between a plant and a seed.
Keeping all these in consideration, one can rightfully say that Ezekiel bread is miles ahead of the normal
bread we buy containing whole or refined wheat and added sugar and can truly be considered as a
superfood.
3. Kale: Kaleis a vegetable that is also known as lead cabbage. They are known to have leaves that are
green or purple in colour. Also, the central leaves do not form a head. They are very similar to wild
cabbages. They can reach heights of six or seven feet. Generally compact and symmetrical, they are really
healthy in terms of how beneficial they are for your health. However, one has to be careful as there are
certain varieties of Kale which are not fit for consumption. That apart, kale is an excellent source of
nutrition. A regular serving of kale, 100 grams of it provides 49 calories and is filled with several useful
nutrients required by the body. It includes vitamin A, C, K along with vitamin B6, folate, manganese,
thiamin, riboflavin, vitamin E, pantothenic acid and other minerals like iron, calcium, potassium and
phosphorus. Kale also contains other important nutrients like carotenoids, lutein and zeaxanthin. Kale
belongs to the family of cruciferous vegetables and therefore like other members of cruciferous family it
contains glucosinolate compounds which contribute to sulforaphane formation.
However, one should remember, much of the nutrient values of Kale are reduced when it is boiled. To
make most of the nutrients in this vegetable, one might steam it before consumption. Cooking it in a
microwave or stir frying it also has no deterrent effect on the nutrient value of this vegetable. Kale is a
vegetable that is suited to cold weathers. Exposure to frost actually makes it flavors come alive. They are
excellent additives for salads when combined with other ingredients of strong flavours like roasted
peanuts, soy sauce, roasted almonds, etc. Dehydration of kale by means of baking makes it similar in
consistency to that of potato chips.
4. Spinach:Popularised in every kid's childhood as a strength booster by Popeye, the cartoon character,
this plant is truly a superfood. An edible flowering plant, that grows in cold weather and temperate
regions, this can grow upto a feet tall. The leaves are larger at the base and grow smaller upwards. This is
a very good diet option for the calorie conscious as a 100 grams of spinach yields only 23 calories. It is
also high on nutritional value. A rich source of vitamin A, vitamin C, vitamin K, magnesium, folate and
manganese, spinach is best when had fresh or frozen. Short boiling or steaming it does not change the
nutrition value either. Apart from that spinach is also known to be a rich source of vitamins like
riboflavin, vitamin B6, vitamin E and other minerals like calcium and potassium. And lastly, it provides a
good dose of fibre required in our daily diet.

3. Spinach is said to constitute a new found healthy ingredient known as glycoglycerolipid. These are but
the fat molecules in the light sensitive organs of plants and play quite an integral part in the process of
photosynthesis carried out by the plants. Of late, scientists have found out that this ingredient has also got
an ability to protect the digestive tract from harms. It protects the digestive tract from inflammation and
therefore inhibits several diseases like ulcer. Spinach is also known to aide against prostate cancer. This is
among the very few vegetables that show significant evidence to be claimed as an anti-cancer agent,
thanks to certain carotenoids called epoxyxanthophylls that help in prevention of cancer. Future research
is likely to reveal more anti-cancer properties of spinach.
5. Arugula: Arugulaalso known as salad rocket, rucola, colewort and roquette is a plant by the scientific
name of erucasativa. It is widely popular as a salad vegetable and belongs to the Brassicaceae family.
Originating from the Mediterranean region, it soon spread far and wide, from Morocco to Portugal and
Syria to Lebanon and Turkey. Now it has spread around the globe and is a very popular vegetable in the
United States and almost all of Europe. The plant grows upto 3 feet in height and the leaves are pinnately
lobed. The plant is fairly tough and can thrive in dry and broken grounds which are not fit for cultivation
of most plants. In Italy it is used as an additive while baking pizza and while cooking certain pasta dishes.
It is administered generously in several recipes and is also as a condiment for cold meat, poultry and fish.
Arugula continues to be used in soups, boiled potatoes or cheese. It has also been used in salad along with
tomatoes and mozzarella cheese. Arugula can also be processed to produce a sweet and peppery alcohol
that aides in digestion. It can also be eaten raw. A special kind of oil called taramira oil can be produced
by pressing arugula seeds and the seed cake can be used as fodder.
Arugula has a lot of health benefits. It has tonnes of antioxidants like glucosinolate and detoxifying agents
like enzymes. A good source of fibre, arugula provides a healthy supply of vitamins A, C and K. Other
ingredients are folate, calcium, magnesium, manganese, phosphorus, potassium and iron. It also
constitutes of a high level of protein and vitamin B complex. Riboflavin, thiamin, copper and others make
it really good for health. It helps in increase of good cholesterol and lowers the bad. The flavonoid in it
prevents cholesterol deposit in arteries and lowers blood pressure among several other health benefits.
6. Dandelion greens: Dandelion greenshave been a popular food in almost all countries around the globe
from a prehistoric time. However only in Eurasia have they been specially cultivated as a food source.
The leaves are a tad bitter and blanching corrects it. They are also sauteed with spinach. Dandelion leaves
or dandelion greens have been a part of several ancient regional diets like Kashmiri, Slovenian,
Sephardic, Chinese and Korean cuisines. It can also be used to prepare dandelion wine and the roots when
ground and roasted make dandelion coffee which is necessarily caffeine free. A famous traditional British
drink, Dandelion and Burdock along with the ever popular root beer, uses dandelion as an indispensable
ingredient. The Victorian gentry used to be a big fan of Dandelion greens and added them to salads and
sandwiches.
The leaves are a rich source of several essential nutrients and therefore can be considered a superfood. It
contains high levels of vitamins like vitamin A, C and K. Several useful minerals like calcium, potassium,

4. iron and manganese is also found in abundance. Through history, dandelion was a prized medicinal plant.
Herbal medicinary has tapped the full potential of dandelions to treat infections and problems related to
bile and liver. It is also known to purify blood, cure indigestion, and prevent piles and gall bladder stones.
A surprising fact, dandelion greens can provide 535% of the daily vitamin K requirements of an adult.
This makes it an excellent food for strengthening bones and fighting Alzheimer's. It also is a rich supplier
of Vitamin A, antioxidants like carotenoid which are good for mucous membranes and vision. Dandelion
greens also contain carotene, luteinandcryptoxanthin which protects the body from lung and mouth
cancers. Dandelion greens are high in fibre and also contains vitamin C and B6 among several other
nutrients.
7. Mizuna: Mizuna,also known as Japanese mustard or Japanese greens and California pepper greens
among others is a cultivated member of the Brassicaceae family. Mizuna tastes similar to arugula, mildly
spicy with light peppery flavours. It is used in stir fried recipes and also in soups. The leaves are dark
green with deep cuts. Having a fresh and crisp taste they can be eaten on their own or combined with
meat. The Japanese also like them pickled. They are suitable in the cold weather and are widely grown in
Japan during the winter season. It grows rapidly in most types of soils. Apart from being suitable to the
palate, mizuna has aesthetic uses too. It is used in gourmet food decoration and in salads to increase the
visual appeal. It can be boiled, steamed, stir-fried or mixed with other similar green vegetables while
preparing a salad. It has a high water content and therefore looses a lot of volume when cooked.
Mizuna can be considered as a superfood when one analyses its nutritional value. It is rich in carotene and
minerals, vitamin C, folate and iron. It also contains powerful glucosinolates. It is an antioxidant that
helps in decreasing the risk of cancer, specially bladder, colon, breast, lung, prostate and ovarian cancers.
Mizuna also helps in detoxifying the body. They help in boosting cardio health in a number of ways.
They decrease levels of cholesterol and help in avoiding homocysteine which is responsible for several
cardiovascular diseases. Mizuna contains omega-3 fatty acids that are important for curing inflammations
in the body. It also has a high fibre content. The high vitamin A content in mizuna helps keep our eyes
healthy and since it is an excellent source of both calcium and potassium, bones diseases can be kept at
bay by adding mizuna to our diet.
8. Red leaf lettuce: Red leaf lettuceis a part of the lettuce family but it has red leaves instead of the
normal green. It is also known as fire lettuce, redina lettuce, galactic lettuce and Benito lettuce. This has a
very less calorific value and therefore can be used by people trying to lose weight. A hundred grams of
red lettuce yields 16 calories and very low fat. It has some amount of protein and loads of other nutrients
like vitamins and minerals. The several vitamins include vitamin A, vitamin C, vitamin E, vitamin K and
several types of Vitamin B like thiamine, riboflavin, niacin and pantothenic acid. It also has a good supply
of minerals like calcium, iron, manganese, magnesium, potassium, phosphorus, sodium and zinc. Red
lettuce is a rich source of carotenoids. The beta carotene present in it is transformed by the body to form
retinol, contributing in the vitamin A requirement. Other carotenoids like lutein andzeaxanthin are also
present in small amounts and they work as antioxidants.

5. A serving of red lettuce constitutes of 70% of Vitamin A and 40% of Vitamin K requirements of an adult
human body. This makes red lettuce very good for our eyes and our bones because vitamin K helps in
regulating the bone density by aiding in assimilation of calcium. It also helps in making blood clot, thus
increasing our immunity from cuts and injuries. Red lettuce is very popular among people who are trying
to lose weight. Since it has very low calorific value, one can eat a lot of it and feel full without gaining
any considerable amount of calories.
9. Chard: Chardis a type of vegetable that is very popular in the Mediterranean cuisines. It is a leafy
vegetable with the leaves being reddish or green in colour. The leaf stalks are also of several colours.
They can be white, yellow or red. A very healthy vegetable, it has been around for centuries and helps in
making diets healthy and full of nutrition. Chard when fresh and not fully ripened is used in salads in raw
form. Although ripe chard should not be eaten raw, cooking or sauteing negates the bitter flavour of ripe
chard. The cooked chard has a mild flavour like that of spinach. However, cooking or boiling of chard
may reduce the nutrition content significantly. Chard is very popular among people trying to lose weight.
100 grams of it yields only 19 calories and therefore when taken in sufficient quantity one shall feel full
without gaining significant calories. Chard has a high content of Vitamin A, K, E and C in which vitamin
K content is 10 times the daily adult requirement. Several minerals like magnesium, manganese,
potassium and iron are also present in chard. It has a low content of carbohydrate and protein.
The high vitamin K content in chard makes it very useful when it comes treating osteotropic ailments. It
helps in bone calcium arrangements and vitamin K is also helpful when it comes to treating Alzheimer's.
The high vitamin A content of this vegetable along with omega 3 fatty acids and other antioxidants like
carotene and lutein help keeping the body healthy. The presence of Vitamin B complex like thiamin and
pantothenic acid regulates optimum levels of cellular metabolic functions.
10. Romaine Lettuce: Romaine lettuceis a variety of lettuce that grows in hot climates. Most popular for
its use in the famed Caesar salad, this lettuce has been consumed by man since ancient history. The
Egyptian and Israelis had it included in their diet. In modern times it is widely used mostly in Middle
Eastern cuisines. This lettuce is eaten raw as a salad green or may also be boiled or made into soups. This
lettuce is a boon for the calorie conscious, with a 100 gram yielding only 17 calories. It has very low
carbohydrate content and negligible fat content. There are significant amounts of Vitamin A equivalents
and vitamin B complex is also present. Vitamin C along with several minerals constitute the nutrition
profile of this vegetable. The presence of calcium, iron, phosphorus and potassium makes this vegetable
real good for health. The presence of antioxidants makes this vegetable good for preventing cancer and
also provides several anti-aging properties.
The romaine lettuce has several properties which are often overlooked. This has a high vitamin C
content. This along with high levels of beta carotene helps the body and heart. Vitamin C and beta
carotene prevent in the oxidation of cholesterol. Oxidised cholesterol gets sticky and then deposits in the
inner wall of arteries forming plaques. The more the formation of plaque, the narrower the passage inside
arteries get, finally leading to a clot that could lead to a stroke. It also helps in removal of cholesterol from
the body. The fiber present in it binds with bile salts and removes it from the body. This leads to

6. production of more bile and the bile breaks down cholesterol. The folic acid present in this vegetable
helps to convert a harmful chemical called homocysteine into benign substances thus inhibiting the
chemical from damaging blood vessels.
11. Wheatgrass: Wheatgrassis derived from the cotyledons of the common wheat plant. It can be found
in juice or powdered form. It is not same as malt because while malt is dried by convection, wheatgrass is
freeze dried or served fresh. Being a plant it contains amino acids, minerals and enzymes and there are
loads of health benefits derived from it. It is widely used as supplemental nutrition. Several curative
properties of wheatgrass are deemed to be rumoured and their truth is still debatable. Wheatgrass is sold
as fresh or frozen juice, dehydrated tablet and concentrated powder. Commercial availability of
wheatgrass extends from spray to cream and gel. Even massage lotions are available. Wheatgrass is
consumed as a gluten free herbal supplement.
Wheatgrass is claimed to have several health supplementing properties. It helps in cancer prevention,
especially in managing the side effects of chemotherapy for breast cancer. Wheatgrass has a very rich
nutrition content. It is a very good source of potassium, provides lots of dietary fibre and loads of
vitamins. Vitamin A, Vitamin C, Vitamin E, Vitamin K and vitamin B complex, namely thiamin, niacin,
riboflavin, pantothenic acid, vitamin B6 are all present in wheatgrass. It has abundance of minerals
constituted in it too, like iron, copper, zinc, manganese and selenium. Wheatgrass contains a high level of
chlorophyll. Plants need chlorophyll to survive. Our body tissues also heal very well when exposed to
chlorophyll. The high chlorophyll content of wheatgrass helps the body to heal fast. The red blood cell
count rises and more oxygen can be carried by blood which in turn improves the function and overall
health of the body. Wheatgrass also contains several enzymes which help the body to detoxify. A special
chemical in wheatgrass called Superoxide Disumates cleans the body of all heavy metals and pollutants
and gives us a healthy life.
12. Mustard greens: Mustard greensis a variety of the mustard plant and has similarities with the
vegetable kale. The flavour is horseradish-mustard. It is one of the many “superfoods” and has been found
in almost all types of cuisines around the world. A low calorie vegetable, this is a very healthy option for
all and has loads of nutrition. It contains more than 20% of an adult’s daily vitamin A requirement along
with sufficient quantities of Vitamin C, Vitamin K and moderate amounts of Vitamin E along with
several minerals including calcium. The vegetables constitute of 92% water and very little carbohydrates
and proteins.
To tap the full potential of mustard greens, one should have them cooked by boiling and then drained
without salt. A 100 gram would contain 77% of a person’s daily vitamin A requirement along with
several types of Vitamin B complex. There are significant amounts of thiamine, riboflavin, niacin,
pantothenic acid, vitamin B6, folate, apart from having vitamin C, E and K. Minerals present are calcium,
iron, magnesium, phosphorus, potassium, sodium and zinc. The plant has its uses in the process of
detoxifying the body. It removes heavy metals such as lead. It also helps in removing other metals like
cadmium. Mustard greens help in removing bile acids the body. It helps in binding the bile which makes
its removal easy. This leads to the secretion of more bile which helps in breaking down cholesterol. This

7. mustard greens help in reducing cholesterol. Boiled mustard greens are more efficient in removing bile
when compared to raw ones. Mustard greens contain glucosinolate which is a type of phytonutrient which
can be converted to isothiocyanate. This helps in preventing cancer. There are generally two types of
glucosinolates, sinigrin and gluconasturtiian, both are renowned for their cancer and inflammation
preventive roles.
13. Collard greens: Collard greensbelong to the Brassicaceae family. It belongs to the same family as of
kale. The leaves are large and dark in color and are beautiful to look at. They can be found in different
parts of the world like United States, Africa, Brazil, Spain, Portugal and India, especially the northern
part. Collard greens provide an abundance of nutrients. Vitamin A equivalent, beta-carotene and lutein are
present in a large amount. There are also significant amounts of thiamine, riboflavin, niacin, pantothenic
acid, vitamin B6, folate, apart from having vitamin C, E and K. Minerals present are calcium, iron,
magnesium, phosphorus, potassium, sodium and zinc. They are an excellent source of vitamin A, C, K,
calcium and manganese. 100 grams of collard greens yield 36 calories.
Just like other cruciferous vegetables, collard greens have the ability to reduce cholesterol. Collard greens
help in removing bile acids from the body. It helps in binding the bile which makes removal easy. This
leads to the secretion of more bile which in turn helps in breaking down cholesterol. Collard greens also
contain glucosinolate which is a type of phytonutrient which can be converted to isothiocyanate. This
helps in preventing cancer. There are generally four types of glucosinolates, present in collard greens,
which are glucoraphanin, glucotropaeolin, sinigrin and gluconasturtiian. All four of them can be
converted to isothiocyanate which is revered by all for its excellent detoxifying and anti-inflammatory
properties. All this makes collard greens a true superfood. It is however important to remember that one
should never overcook collard greens. Overcooking releases the unpleasant sulphur smell. To make sure
they cook evenly and quickly, one should chop them into small equal pieces and let them sit for sometime
and that will bring out the goodness and taste of this healthy vegetable
14. Watercress: Watercress is an aquatic plant which can be found near slow-moving streams and
springs. It is a leafy-green plant which is often overlooked and is a close cousin to cabbage, arugula and
mustard greens. Watercress is packed with good nutrition and it especially helps when it is eaten raw. A
rich source of minerals and vitamins, it contains a significant amount of vitamin K which helps in
building and strengthening bones and vitamin A for the health of your eye. This plant also has particularly
high level of glucosinolate compounds, which as per many studies have anti-cancer benefits. So eating
watercress can inhibit various types of cancer like colon, breast, prostate and lung cancers, which is
precisely why watercress is so popular among dieticians and health experts. The flavonoid antioxidants
present in the plant – lutein, carotene and zeaxanthin have a number of benefits. They are good for the
cardiovascular system, efficient in protecting cells against damage and also support good vision.
The best culinary aspect of this herb is its versatility. You can use it as a salad green with fresh spinach or
Romaine lettuce and it can also be put in soups or eaten as a vegetable. In Britain, this is a standard
ingredient used in sandwiches for a subtle peppery flavour in both common and high tea. There is
resurgence in its popularity as a superfood because of the high amount of nutrients it provides in a very
small amount of calories. Used by Hippocrates, the father of medicine itself to treat his patients, this

8. ancient green has been a staple in the diets of Roman soldiers. So for people looking for healthy food to
shrink your waistline and stay fit, watercress is your food.
15. Coconut oil: Coconut oil has long established its credential as a superfood. It offers a range of health
benefits which definitely includes hair care but is not limited only to that and also provides skin care,
improved digestion and immunity against a multitude of diseases and infections. It is not in use in tropical
countries only where there are abundant coconut plantations but also in the UK and the US, and it is
popular all over the world. Coconut oil works as a natural moisturizer on skins of all types, including dry
skin, which it is specifically good for. The beauty of it is that unlike mineral oil and many other
substances, application of coconut oil will have no adverse side effects. So if your problems read like
flaking of skin and dryness then coconut oil is just the remedy for you. It also delays sagging of skin and
appearance of wrinkles, which are the general signs of aging. Coconut oil also promotes hair growth and
adds to the health of your hair in general by reducing the loss of protein, adding to its shine and
smoothness. Hence, it is a common ingredient in different dandruff relief creams and conditioners.
Apart from helping with the basic hair and skin care processes, which it is widely known for, coconut oil
also has various other contributions. Firstly, the large amount of saturated fats it contains makes it
unpopular among heart patients. But in reality this view is can be discarded as a misconception because
this oil has 50% lauric acid which is actually beneficial for heart as it prevents a lot of heart problems.
The fatty acids in coconut oil of short and medium chain help in taking care of excessive weight. Apart
from weight loss and abdominal obesity among women, coconut oil also helps with immunity, digestion
etc.
16. Flax Seeds: The multitude of health benefits that accrue from flax seeds makes it recognition as a
superfood truly well-deserved. The whole food source of lignans, flax helps with breast cancer. Studies
indicate that flax may be beneficial in suppression of prostate and breast cancers because the consumption
of flax seeds lead to reduction tumor cell proliferation, increased death of cancer cells and also reduced c-
erbB2 score. Only a tablespoon of ground flax seed daily may successfully prevent and even reverse
diabetes. Eating flax seeds also diminishes sensitivity of skin, improves skin barrier condition and
function. Additionally, flax seeds are a great source of zinc, protein, calcium, soluble fiber, magnesium,
omega-3 fatty acids, boron, iron, potassium and folate. This is precisely why flax has often been called
one of the most powerful plant foods. As per evidences suggest, it can help reduce the risk of cancer,
diabetes, stroke and heart disease. According to a study, flax seeds are known to be a remedy for
hypertension. So in order to avoid the headaches that result from the most common lifestyle disorder,
hypertension, you may consider including flax seed oil to your diet. Research indicates that this seeds also
help with skin cancer, liver disease, depression, cholesterol etc.
Flax seeds are common in different kinds of foods today, from crackers to waffles to oatmeal. Both the
consumer demand for the superfood and the agricultural use have increased in recent times. It is nutty
with sort of an earthy aroma which makes it a tasty food product. Daily doses of flax seeds have been
widely recommended by various dieticians and it has multiple benefits. It has the power to address even
the most ordinary concerns of your daily life like preventing hair fall and inducing hair growth. Therefore,

9. just a daily dose of a tablespoon flax seeds only will go a long way. Only make sure that you properly
chew the seeds while having them, so you can either soak it or have it in powdered or ground form.
17 Goji berries: Also known as wolfberries, the goji berries come from China. They belong to the same
family of nightshade and have close relationship with potato, eggplant, tomato, chilli pepper and
belladonna. Tobacco also belongs to this family. They became noticed for their nutrition content in the
first part of the 21st century. Now, the nutritionists have correctly named it a superfood therefore
increasing its appeal among the health conscious. They are also used extensively by medical practitioners
specialising in Chinese medicine. Traditional consumption of goji berries are done by first cooking them.
Dried berries are added to almond jelly and tonic soups. They are also used as an additive to preparations
of pork, chicken, vegetables and herbs. They are also used in preparation of herbal tea along with other
flavouring agents like chrysanthemum and jujubes. Goji berries are also used in the preparation of wines.
Though a wine made entirely of these berries of rare, often grape wine is mixed with extraction from goji
berries. The shoots and leaves of this plant is also harvested for consumption as a leafy vegetable.
They are an excellent source of antioxidants and therefore can slow down the aging process and also help
against fighting cancer. They are fat free and therefore help you in losing weight. A good source of
dietary fibre, it helps you keep the digestive system healthy. They also are a good source of vitamin C,
therefore helping you cure that cold fast. The abundance of beta-carotene pigment in it helps you keep
your skin healthy and glowing. And hence it is advisable that you use them on a regular basis. Soak them
for sometime in hot water before consumption or simply have them raw. They are also the perfect
additive for smoothies and as a garnish to cereals, yoghurts, ice creams and salads. You may have it
baked or steamed cooked whichever way you prefer.
18 Spirulina: It is a type of algae that can be used as a dietary supplement by both animals and humans
beings. It is found all over the world and can be used both as a normal food or a food supplement. It can
be obtained from the retailers in tablet or powdered form. Its use is popular in poultry, pisciculture and as
a pet food in aquariums. The nutrient content of spirulina is truly astonishing. A good source of calorie
and protein, it comes with a plethora of other nutrients and is truly a superfood. The several types of
protein constituted in it are tryptophan, threonine, isoleucine, leucine, lysine, methionine, cystine,
phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline
and serine. The vitamin content of spirulina is no less impressive. Vitamin A equivalent, beta-carotene
and lutein are also present in a large amount. There are significant amounts of thiamine, riboflavin, niacin,
pantothenic acid, choline, vitamin B6, folate, apart from having vitamin C, D, E and K. Minerals present
are calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.
Spirulina is most revered for its protein content. After dehydration the protein content results to 60% of
its weight. Containing almost all types of proteins, it is almost totally a complete protein package.
However, some types of proteins are in reduced amounts when compared to animal protein sources like
meat, poultry, egg and milk. Nevertheless, dieticians hold spirulina in a much higher regard when
compared to other plant sources of protein. Taken as a powder supplement, a single serving provides
more nutrients than the daily requirements of an adult, especially vitamin B complex with some types
being constituted over 200-300% of the daily requirements.

10. 19 Cacao: Cacao is derived from the raw cocoa beans. Who doesn't love chocolates and modern science
has shown numerous health benefits associated with it. This means chocolate is the ultimate superfood.
Heavenly to eat and also providing us with a healthy body, this food is the royal member of the club of
popularity. But unfortunately, chocolate is not the elixir of life. The ambrosia referred to by scientists as
having health benefits is but a product coming from the same source, only the production process being
different. The superfood is cacao and it is produced by cold pressing cocoa beans instead of the roasting
process that produces chocolate. Cold pressing cocoa beans keeps all the enzymes and nutrients inside it
intact while getting rid of the cocoa butter. However, roasting of the cocoa beans reduces much of its
nutritional value making its enzymes less potent. So though chocolate is healthy to begin with, when it
comes to food value it does not cut the cake. That place is taken by its close relative, cacao.
Cacao has a lot of nutrients packed inside it that gives us a tonne of health benefits when consumed. It
helps us reduce our insulin resistance therefore helping people suffering from diabetes. Cacao is good for
the nervous system. It consists of resveratol in high levels. This is a potent antioxidant which is also
found in red wine. It helps protecting the nervous system from damage. It also reduces the risk of
cardiovascular diseases. Cacao provides protection against cholesterol too. Therefore it reduces the
chances of thrombosis in humans. It also helps in reducing blood pressure. The antioxidants found in
cacao help in regulating nitric oxide levels in blood. Nitric acid is good for heart as it relaxes blood
vessels and reduces blood pressure. But then, it is also known to produce toxins. The antioxidants present
in cacao helps in keeping nitric oxide levels in optimum state thus protecting the heart and blood vessels
and also protecting your body from toxins. Cacao also increases the level of certain neurotransmitters and
promotes a sense of well being in us, therefore lifting our mood.
20. Avocado: Originating in Mexico and Central parts of America, avocado is a member of the Lauraceae
flowering plant family with cinnamon and camphor as its relatives. The fruit is shaped like a large pear
and has a single seed. Their fame as a superfood has spread far and wide and now they are cultivated
across the globe, especially in tropical and Mediterranean climates. This has a higher fat content when
compared to other fruits, specially mono unsaturated fat which makes avocado a healthy fat source.
People who do not have access to other high fat food like foods coming from animal sources thereby
prefer avocado as their choice of fat source. Avocado oil is expensive and has a high smoke point. It is
used extensively in salad and dips. Avocado has a high nutritional value, though it varies from region to
region. A regular serving has enough supply of Vitamin B complex and vitamin K. Vitamin C, E and
minerals like potassium is also present. It also contains phytosterols and plant pigments like carotenoids
such as lutein and zeaxanthin. It also has a high fat content of almost about 67%. Most of it is
monounsaturated fat like oleic acid, palmitic acid and linoleic acid. It also contains about 14% of
saturated fats.
Avocado is used as an additive in almost all types of food. The fruit is neither sweet or sour but has a
distinct flavour and can be used in both sweet and salty dishes. It can be served in sandwiches, along with
chicken or eaten alone. The high fat content makes it as an alternative to meat for vegetarians. It is
converted into desserts by adding sugar or syrup for sweetening and then mixed with milk or water along
with some flavouring substances. In Mexico and Peru they are mixed with mayonnaise or other creamy

11. base to form side dishes or dips, the most famous being guacamole eaten with tortillas. It is also used in
milkshakes along with sugar and chocolate syrup.
21. Hemp protein: Hemp protein is derived from the seeds of hemp plant. The plant, though notorious
for producing opiates which are extremely harmful for the nervous system, has several good uses too.
Hemp protein is one such derivative of the plant and it can be termed as a superfood in its own right. This
is a high fibre, high protein substance that can be held as a protein supplement by both vegetarians and
nonvegetarians. Hemp protein is easy to digest and can be readily assimilated into the body. This helps in
fast build up of muscles and therefore it is very popular among competitive athletes. Professionals
consider it as a superior protein source and prefer it over other conventional sources. Apart from being a
rich protein source, hemp seeds are also known for their ability to enhance immunity and increase
stamina. It is also known for improving renal health and protects kidney from harm.
Hemp seeds contain about 45% of fat and 35% of protein while 10% is constituted of carbohydrates. Also
hemp is a very tough plant which thrives well in hard to grow conditions. It does not easily require the
administration of any kind of pesticides or herbicides and assimilated carbon dioxide. Hemp provides a
good source of protein that is readily available everywhere and does not need much difficulty to produce.
And because of the level of concentration of amino acids, hemp protein is considered to be one of the
most superior sources of protein as it is easily digestible. Compared to most grains, legumes and nuts,
hemp protein can be more easily assimilated by the body. Hemp proteins are also rich in fibre. Therefore
they help in preventing diabetes, constipation and heart diseases. A single serving of hemp protein can
provide more than half of the fibre requirements of an adult human being.
22. Camu powder: A type of shrub that grows in the amazon basin, especially in Peru and Brazil, this
light orange or red lemon sized food has the highest Vitamin C content ever recorded. It consists of high
levels of beta-carotene, potassium, calcium, iron, niacin, phosphorus and proteins like serine, thiamin,
leucine and valine. These nutrients make camu a true superfood. Camu is filled with antioxidants, anti-
inflammatory and pain-alleviating properties. Being a superfood, camu helps in strengthening the
immunity system, acts as an anti-depressant, reduces inflammation, protects against liver disorders etc. It
also helps in keeping the nervous system healthy and takes care of the eyes and brain. Camu protects the
body against viral attacks and the high vitamin C content provides over four times our daily requirement.
Camu is also known to be effective against fighting certain STDs such as herpes. Comparing camu to
other well known sources of Vitamin C like an orange, we find that it provides 50 times more vitamin C,
ten times the iron, three times the niacin, double the riboflavin and 50% more phosphorus.
Vitamin C is one of the most vital nutrients needed by the body. It cannot be synthesised by the body
independently and therefore needs an external source. Lack of Vitamin C leads to several diseases, some
of which are even fatal. From common cold to scurvy, vitamin C is needed to cure all. The good thing
about sources of Vitamin C is that they also contain other nutrients that help in assimilating Vitamin C
better. Camu is also known for elevating the mood and the best part of that, unlike most psychosomatic
drugs is that camu has zero side effects. Other benefits of camu is treatment of cold sores which are
healed within a day. Camu also provides a fast relief when suffering from herpes and can also be used to
treat fatigue.

12. 23. Acai: It was a nutritionist named Nicholas Perricone who named the exotic berries from Amazon to
be one among the greatest foods that the planet has to offer. Although you may not find acai berries on
the shelves of most local stores, you cannot escape hearing all about it. This dark purple berry often holds
a top position in many superfood lists. And to make it even more dramatic, the acai berry has also been
featured on Rachel Ray’s and Oprah Winfrey’s shows on TV. They contain essential antioxidants which
help in combating premature aging and are packed with monounsaturated oleic acid that helps with
penetration of omega-3 fish oils in the cell membrane. They also come with amino acids and important
fatty acids which help in promoting both digestive and cardiovascular health. The acai berry is a very
good source of heart-healthy fats and fiber. People across the world have accredited acai berry for its
capability of performing assorted wonders, which ranges from lowering your cholesterol to preventing the
effects of aging to increasing your energy.
Most berries promote weight loss as they are high in nutrients, fiber and antioxidants, while being low in
calories. Therefore, though acai berries may not specifically promote weight loss, they are no doubt a
good food you want to consider when you are trying to lose weight. Some of the fascinating facts about
acai berries include that compared to red grapes, they have 10 times more antioxidants and when it comes
to red wine, 10 to 30 times the anthocyanins. As it helps omega-3 fish oils to enter the cell membrane, it
makes the cell membrane supple which helps all neurotransmitter, insulin and hormones receptors
function efficiently. This prevents insulin levels from rising, hence preventing inflammation which is
responsible for aging.
24. Chia Seeds: The tiny seeds from the plant Salvia Hispanica which are black in color are called the
chia seeds. Growing natively in South America, chia seeds used to be an important food for the Mayans
and Aztecs. The word “chia” means strength in the ancient Mayan language. As the chia seeds were
prized for its ability to provide one with sustainable energy, it was named so. Despite of their legacy, it is
only recently that the chia seeds have gained worldwide recognition as a superfood of our times. The chia
seeds contain essential fats, manganese, protein, calcium, phosphorus, magnesium, vitamin B3,
potassium, zinc, vitamin B2, vitamin B1 etc. The beauty of it is that in minimal amount of calories it
comes with all this goodness which is particularly impressive and on top of that if the fiber is subtracted
which is not usable calorie for the body, then the calorie count decreases further, making it an ideal food
for weight loss.
Another benefit that you get with the chia seeds is that they have a high amount of antioxidants because
of which the sensitive fats in it do not go rancid. Many nutritionists do not speak very highly of the
benefits accruing from antioxidant supplements but deriving antioxidants from your diet can have
tremendously positive effect on your health. Now going back to its nutrition profile, the amount of
carbohydrate you have in an ounce of chia seeds is 12 grams but the good news is that 11 grams of it is
fiber which the body does not digest. Owing to the fiber content, it can absorb their weight in water up to
10-12 times assuming a gel-like form which then will make you feel full and that would automatically
make you want to eat fewer calories. Apart from being good for weight loss, it also helps with Type 2
diabetes and heart diseases.

13. 25. Turnip greens: It is the leafy top of the turnip plant that is being referred to here when we say turnip
greens. Indeed the greens have more nutrition compared to the turnip tuber with regard to antioxidants,
minerals and vitamins content. As a brassicacaea family member, it shares certain common characteristics
with kale, cabbage,brussel sprouts etc. which are the other brassica members. Although their taste is quite
similar to mustard greens but the intensity of its spicy flavor is not too strong. The greens which are
young and tender have a sweet-flavored subtle peppery taste. This storehouse of nutrition is quite popular
among the health conscious individuals as a superfood and it is also ideal for weight loss as 100 grams of
turnip greens consists of just 32 calories. They are an excellent source of zea-xanthin, B-carotene,
luteinand etc. Some very strong anti-cancer and anti-oxidant activities are attributed to these flavonoids
and beta-carotene inside the human body gets converted to vitamin A. Zea-xanthin helps in preventing
retinal detachment and is also instrumental in offering protection against ARMD in the elderly. The turnip
greens are also among the top sources for vitamin A, vitamin K, vitamin C, various B-complex group of
vitamins and minerals like copper, sodium, calcium, iron, potassium, manganese, phosphorus and copper.
It is the calcium content that has been blamed for the bitter taste of the turnip greens as it has four times
more calcium compared to a much less bitter-tasting cabbage. Justifying its place in various superfood
lists, the turnip greens can protect you from a range of health issues like vitamin A deficiency, iron-
deficiency anemia, osteoporosis and it is also believed to be efficient in preventing colon cancers and
cardiovascular diseases. You will want this green cruciferous vegetable to be a part of your daily diet if
you want to enjoy these fantastic health benefits.
26. Broccoli: After long been touted as a superfood, broccoli has other factors adding to its popularity as
one of the healthiest veggies you can lay your hands on. Loaded with vitamin C to help with absorption of
iron, antioxidants to prevent cancer, calcium to strengthen the bones and control blood pressure and fiber,
this cruciferous vegetable is high up on the list of dieticians and nutritionists when it comes to suggesting
a fantastically healthy diet that is both good for health and good to eat. Broccoli has also been credited
with wonderful powers of not only preventing but also reducing the size of tumors. A discovery of a
certain compound in broccoli as announced by the John Hopkins University was proven to not only
prevent tumors by 60% but it also reduced the size of already developed tumors by 75%. In the dietary
arsenal against cancer, broccoli along with its other cruciferous family members is one of the most
powerful weapons. In addition to all these benefits, broccoli is also known to give the immune system a
boost, promote cardiovascular health, lower incidence of cataracts, fight birth defects and also build
bones.
As one of the foods which offer a very high level of nutrition at an incredibly low caloric cost, it is one of
the most popular nutrient-dense foods sold across the world. This nutritional showstopper has exhaustive
usage in kitchens worldwide as it has been reinvented over and over again in various recipes. Some of the
nutritionists are of the opinion that broccoli does not live up to its hype in all accounts but coming from
the family of cruciferous vegetables like bok choy, cauliflower and cabbage, it too is known to have
compounds that leads to the body’s improvement in being able to prevent the growth of cancer cells.

14. 27. Walnuts: One of the most well balanced foods that is readily available in nature is undoubtedly
walnuts. They are high in protein, healthy unsaturated fats, fibre, sterols, antioxidants, and several other
vitamins and minerals. All nuts are a good source of nutrients and walnuts are perhaps leading among the
pack. And the good thing is that you do not need to consume much of it. A small serving of this nut is
enough to fulfill your needs. A true superfood at its finest. 20gms of walnuts has more than the daily
requirements of plant based fats and several minerals like copper, manganese, molybdenum, biotin and
others. It helps in preventing several types of cancer, especially breast and prostate. Regular intake of
walnuts reduce your chances of getting prostate cancer by almost 50%. Similar results have been found in
breast cancer research too. Addition of a handful of walnuts in your daily diet on a regular basis cuts your
chances of becoming a cancer victim by half.
Apart from preventing cancer, walnuts have several other benefits too. They are also beneficial against
heart diseases. They offer several types of vascular health benefits and therefore people with an increased
risk of cardiovascular disorders need to necessarily include walnuts in their daily diet. Also, people with
herpes can use walnuts to their benefits as walnuts contain arginine which helps against herpes. The
presence of plant based omega 3 fatty acid is found in walnuts making it useful against pathological blood
clots. Walnuts also contain high levels of antioxidants like flavonol, quinone and tannin. Actually,
polyphenols present in walnuts are the most potent among all nuts. Walnuts are also associated with
weight loss. In men, daily intake of walnuts have been found beneficial in improving sperm quality, count
and therefore reproductive ability.
28. Asparagus: A flowering perennial plant of the genus asparagus, it was once part of the lily family. It
is widely found in all of Europe, Northern Africa and Western Asia. A culinary delight, it is very popular
among the gourmet connoisseurs and is popular all over the world. Though they can only be consumed at
a very young age, most of the asparagus is water, over 90% of it and the low calorie content makes it
desirable among people watching their weight. It is a very good source of protein, provides lots of dietary
fibre, and loads of vitamins. Vitamin A, Vitamin C, Vitamin E, Vitamin K and vitamin B complex,
namely thiamin, niacin, riboflavin, vitamin B6 are all present in asparagus. It has abundance of minerals
constituted in it too like iron, copper, zinc, manganese and selenium. Chromium is also present in traces.
It helps in the transport of glucose from the blood vessels to the cells. A type of amino acid known as
aspargine derives its name from asparagus.
Asparagus is consumed in several forms all around the world. A vegetable, it is specially used as a starter
but can also be blended with the main course. It Asian preparations, it is stir fried or sauteed with chicken.
Americans serve it with chicken, beef or shrimp. It can also be grilled for a short span and served.
Europeans use it as an ingredient for their stews and soups. Of late, people are also consuming asparagus
raw and adding them in salads. A type of asparagus known as white asparagus is very popular among
Europeans. It is almost white in color and is a favourite in Netherlands, France, Germany, Spain, Austria,
Turkey, Italy and Switzerland. It tastes more tender and are more costly than their regular green
counterparts.

15. 29. Spring garlic: Before the garlic had matured and can be harvested, often farmers harvest it for the
shoot. It is similar to scallion and is known as green garlic or spring garlic. Garlic has numerous health
benefits and is famous for its medicinal use. Green garlic also fits the bill when it comes to being a weight
loss food. It has several uses. It helps in boosting the immunity system. This is in fact what spring garlics
are most famous for. It constitutes of a sulphur compound called alicin. Garlic gets its distinct odour from
this chemical in particular. This, along with other sulphur substances increase the defence mechanism of
garlic. Spring garlic is also known for its antibiotic properties. It has several anti-inflammatory and anti-
bacterial properties which help is preventing infections. Spring garlic is also helpful for people suffering
from anaemia. It helps in increasing the red blood corpuscle count because of its high iron content. A
special type of protein called ferroportin is present in spring garlic. It helps in transportation of iron from
cell to cell.
Garlic also helps in safeguarding the cardiovascular system of the human body. Spring garlic has all the
benefits of garlic along with several others. It includes polysulfide which protects the heart from several
illnesses. It consists of manganese which helps the heart by regulating the cholesterol levels in the body.
A good cholesterol (HDL) helps in keeping the heart safe. Manganese helps in keeping the HDL in body
high therefore keeping the heart healthy. Spring garlic has several health benefits. Like garlic it helps in
treating common cough and cold. It also helps in treating gastrointestinal disorders. They are crunchy and
have a mild garlic flavour and can be added in preparations by either chopping or grinding them into
paste. They can also be added to salads.
30. Legumes: Legumes constitute of several types of pods with seeds inside them. They are not one but a
family of foods that are really nutritious and are considered a superfood. The common legumes are lentils,
peas, chickpeas, beans, soybeans and peanuts. Though they are varied in their appearance and taste, they
have one thing in common and that is their ability to make the body healthy. They have a high protein
and fibre content. If analysed, one will find that a single serving of lentils have in excess of 18 grams of
protein, 16 grams of fibre, 40 grams of carbohydrate and several minerals. Of these, folate content is
almost 90% of our daily requirement. It contains other minerals like magnesium, potassium, iron,
phosphorus, zinc, copper and manganese. There are also rich in several kinds of vitamins and vitamin B
complex. Legumes have a high calorie content. So they are really nutritious and can be provided to
elderly and growing children. They have a high protein content as they have an intrinsic property of
processing atmospheric nitrogen. Nitrogens are the basis of protein production and therefore legumes
have the highest protein content in plants. They are easily available and are also cheap, making them an
ideal food with a good source of nutrients for all.
Legumes are also rich in fibres. They contain resistant starch and soluble fibres. They move through our
entire alimentary canal unaffected by all the digestive enzymes and acids. Only upon reaching the colon,
they are fed on by the bacteria residing there. There they form short chain fatty acids and this in turn
improves colon health and protects against colon cancer. They are also good at regulating blood sugar
levels and improve insulin secretion.

16. 31. Pink grape: Juicy and tangy with a slight sweetness, grapefruits resemble oranges but are much more
nutritious if you go by its contents. They are perennial but the best variety can be found from winter to
spring. There are generally of two varieties, pink and white, though the pink one and the one being
discussed here is claimed to have higher nutrition levels and they come both in seeded and seedless
versions. They are a tad larger than oranges and their flavour is delicious. Grapefruits contain a high dose
of Vitamin C. Vitamin C is one of the most vital nutrients needed by the body. It cannot be synthesised by
the body independently and therefore needs an external source. Lack of Vitamin C leads to several
diseases, some of which are even fatal. From common cold to scurvy, vitamin C is needed to cure them
all. The good thing about sources of Vitamin C is that they also contain other nutrients that help in
assimilating Vitamin C better.
Pink grapefruits consist of lycopene. This antioxidant is responsible for the vibrant pink and red colours
of the fruit. It has anti-tumor capability and are most potent in fighting oxygen free radicals. It also helps
one to fight several kinds of cancer, especially prostate cancer. Grapefruits also contain phytonutrients
called limonoids. They prevent the formation of tumor and also help in a reaction in the human liver that
turns toxins water soluble, thereby aiding in their excretion from the body. The pulp contains glucarates
which help in fighting breast cancer. Limonoids have also been found to prevent other types of cancer like
mouth, lung, skin, stomach, breast and colon. Grapefruits also contain pectin. It is a soluble fibre which
combines with cholesterol and helps in excreting them from the body and reducing the level of cholesterol
in blood, thereby boosting the cardiovascular health. Grapefruits are also known to reduce the chances of
kidney stones or calcium oxalate crystals by increasing their urinary pH values.
32. Bitter gourd: One of the most detested foods because if its bitter taste, this can be the most sought
after vegetable if it is its nutrition that you are after. This is very popular in South Asian countries and are
grown almost everywhere. It is famous for its bitter taste and are best had green and immature, because
the level of bitterness goes up with the increased ripeness. It grows fast and needs support because of their
thin and frail stems. They are green screen unripe with uneven ridged surfaces. Upon maturity, they turn
yellow in colour with the increase in bitterness level. They are very low in calories and are very rich in
phytonutrients. They have a high fibre content and contains several vitamins, minerals and antioxidants.
It contains a phytonutrient called polypeptide-P. It is a type of plant insulin which helps in lowering blood
sugar levels. It also contains charantin. It is but a hypoglycemic agent that increases glucose uptake and
helps in the synthesis of glycogen inside the liver and also in the muscles and adipose tissue. These two
combine to form an active defence against type 2 diabetes. Bitter gourd pods yield a high amount of
folates when they are young. Pregnant mothers should include folates in their diet as it helps in reduction
of neural tube defects in the babies. Bitter gourd is also a good source of vitamin C, producing more than
what an adult needs in a single serving. The high fibre content of bitter melon stimulates easy digestion
and peristalsis of bowels. This helps in treating indigestion and cures constipation.
33. Moringa: Originating in South Asia and then spreading throughout the tropics, Moringa has been
popular throughout the ages as a medicinal plant. The ancient medical science of Ayurveda associates
moringa with the healing of about 300 diseases. It is also known as the drumstick of the horseradish tree

17. and are known to pack an astonishing amount of nutrition. It consists of protein, beta-carotene, vitamin C
and several other nutrients. Also, another beneficial thing about this plant is its ease of production and
rapid growth. People who have grown it know that it resembles a weed. So it is a cheap and readily
available superfood that can be had by all. However, do not underestimate the potential of the everyday
vegetable as its transformative qualities are truly beneficial.
Moringa is rich in nutrition as already said. Let's delve in a little deeper to find out how good it is. A
single serving of moringa, say about a 100 grams, consist of 9 times the protein content of a single
serving of yogurt. Comparing it to the common vitamin yielding vegetable carrot, a similar serving of
moringa has 10 times the Vitamin A content. It is high on mineral content too. 15 times the potassium
content of banana is contained in moringa. It also contains 17 times the calcium of milk and 12 times the
vitamin C content of oranges. It is rich in iron too, having 25 times the iron content of spinach. Moringa
leaves have a high antioxidant content. These help in keeping the cells free from oxidation, thus slowing
down the aging process. It also helps in slowing down the blood sugar retention in cells, therefore
regulating blood sugar levels. Moringa is also an alleviating agent for micronutrient deficiencies. It has
anti inflammatory properties and has been used to treat ulcers and chronic inflammation.
34. Barley: A cereal that is really versatile in use, barley is one superfood that is rightly labelled. It has a
rich flavour and nice consistency. It is rich in maltose, a type of sugar that is used to create malt syrup. It
can also be fermented to form beer and other light alcoholic beverages. Barley has a very high nutrition
content. It has a high manganese and molybdenum content. It also contains high proportions of selenium,
fiber, copper, chromium, phosphorus and magnesium. It also contains vitamin B complex, especially
vitamin B1 and vitamin B3. Barley has a high fibre content. This makes it good for treating constipation.
It makes our bowel movement easy and also increases bulk and decreases time of transit of fecal matter.
Barley helps in preventing colon cancer and also helps you heal hemorrhoids. Barley provides nutrition to
the healthy bacteria staying in our colon. These bacterias generate fatty acids like butyric acid and
propionic acid. This is helpful for the large intestine and also for liver and muscles.
Apart from that, the dietary fibre in barley helps in lowering cholesterol in the body. It binds itself to bile
acids and therefore helps in disposal of it through feces. Fresher bile acids are produced by the liver
which help in breaking down cholesterol. This in turn helps us keep our cardiovascular system healthy.
Barley also helps in regulating high levels of blood sugar in diabetes patients. Barley consists of the
vitamin niacin that helps in protection of the heart. It reduces cholesterol levels and also lipoprotein
levels. The latter is molecule of protein and fat that can be found in the blood vessels. It is adhesive in
nature and can stick to the inner walls of the blood vessel creating plaque. This narrows the passage for
blood flow and increases blood pressure. It can also lead to artery blocks.
35. Wehani rice: Recent research has proven that brown rice is much more healthy compared to its
polished counterparts. Wehani rice is one certain variety that has been produced for more than a century
by a particular family in California, the Lundberg family. It is cultured and derived from Basmati Rice
seeds that originated in India. It is a whole grain rice and the grains are reddish brown in color resembling
wild rice. Cooking liberates a distinct flavour, similar to roasted buttered peanuts and has a chewy texture.

18. It can be prepared in several methods, the most common method being boiling it in water along with a
dash of butter. It adds to the flavour and helps in bringing out the real texture of the rice.
A single serving of wehani rice or 45 grams consists of 150 calories. The total fat content is 1.5 gram or
2.3% of the total weight. There are no saturated fats though, neither there is cholesterol. The amount of
carbohydrate is almost 12% and it constitutes of the majority of the calorie count. There are 3 grams of
protein which is 6% of the total weight. However there are no vitamins or minerals present whatsoever.
Iron is present at 2% of the recommended daily nutrition requirements of an adult. Wehani rice is not high
in its nutritional content and therefore does not live up to the mark of what we expect of most superfoods.
But comparing to other rice varieties which contribute very less to our diet, this is a clear winner.
36. Brown rice: This is not a whole grain rice variety. It is but the same rice variety as the white rice.
Only in this case, the outer husk is removed. There is no further polishing as it is done in white rice to get
rid of the bran layer and germs. It has a mild flavour and has more texture. Essentially, any type of rice
with the outer shell unpolished is but a brown rice. It is in many ways superior to white rice. Though they
have a similar amount of calories and carbohydrates, brown rice has several other nutrients in it. They
have a good quantity of magnesium, selenium, phosphorus, thiamine, vitamin B6, niacin and loads of
manganese and fibre. White rice is basically the starchy endosperm. All the bran layers and germ is
removed. Brown rice is but rice with only the husk removed. So there is a tonne more nutrients in it.
This process of polishing the rice creates a lot of problem. There are a lot of vitamins and dietary minerals
that are lost in this process. So to balance things out, nutrients that are often lost in the processing are
added back. The nutrients that are generally added are vitamin B1, vitamin B3 and iron. This process is
called enriching of rice. However brown rice does not need such added nutrients. It already contains other
minerals like magnesium, potassium, iron, phosphorus, zinc, copper and manganese. They are also rich in
several kinds of vitamins and vitamin B complex like riboflavin, niacin, pantothenic acid, folate and
thiamin.
37. Passion fruit: This is one of the most delicious fruits that is also extremely nutritious. It is a pleasant
combination of sweet and tart and consists of all the nutrients that are considered to aide in optimum
growth. This is a tropical fruit which originated in South America, possibly Paraguay. It is a climber and
needs support for climbing. The plant needs good quality fertile soil and loads of moisture to flourish.
However, once germinated, the plant grows really fast. The fruit is juicy and pulpy with a light orange
colour. The purple variant is generally more revered because of its rich flavour and delicious aroma. Also
it is less acidic and more juicy than the yellow counterpart which is in fact bigger in size.
Passion fruits are extremely nutritious and consists of a tonne of minerals, vitamins and antioxidants
which makes it a superfood. It also has a high fibre content. It contains almost 27% fibre of its total
weight. This fibre helps in lowering cholesterol in the body. It binds to bile acids and therefore helps in
disposal of it through feces. Fresh bile acids are produced by the liver which help in breaking down
cholesterol. This in turn ensures the health of our cardiovascular system. Passion fruits have a high
vitamin C content. Vitamin C is one of the most essential nutrients as it protects us against several types

19. of diseases, some of them being really fatal. It protects us against common cough and cold and also
against scurvy and other such diseases. Passion fruit also has a high Vitamin A content which helps in
maintaining healthy mucus membrane and skin. It also protects against lung and oral cancer. Vitamin A
consists of several antioxidants like flavonoids and beta-carotene. They help is slowing down the aging
process, protecting against cancer and are also good for eyesight. Passion fruit has several minerals in it.
It is a good source of iron, magnesium, phosphorus and copper.
38. Fig: Fig is a small soft fruit with a very thin skin on the inside which has many tiny seeds. The texture
may seem unusual but it is delicious and sweet. It is Middle East that the fruit is a native to and is among
the first fruits that were cultivated. Rich in a range of health benefiting elements like vitamins,
antioxidants and phytonutrients, fig also provides a substantial amount of B vitamins like pyridoxine,
pantothenic acid, folate and niacin which act as co factors when it comes to the metabolism of
carbohydrates, fats, proteins and energy. Now, these are not the only reasons why figs have earned a
reputation as superfood, but they are also low in calories and contain soluble and insoluble fiber. To add
to that, figs are one of the highest sources of fiber and calcium from plants which are free of cholesterol,
fat and sodium. Some of benefits that fig has are that it regulates the digestive system, aids in weight loss,
protects from diseases like diabetes, infections and other degenerative diseases with phytonutrients, helps
control level of blood glucose in case of Type 2 diabetes aiding in lowering it with chlorogenic acid and
also it improves bone health with calcium.
Figs are generally used after they are dried but it is also possible to get them fresh. All round the year you
will be able to get both the varieties. However, when buying them fresh it is better to ensure that its aroma
is sweet and that it feels soft in your hand. When kept in the refrigerator, they will stay fresh and good for
at least 2 to 3 days. But when dried, you can store figs for 6 to 8 months. If you are wondering how to
incorporate this superfood in your diet, then here are some healthy suggestions: salads, desserts, cereal or
oatmeal, sandwich, rice, couscous, quinoa, pizza etc.
39. Almond Milk: There are concrete reasons behind why this delicious drink has made it to the
superfood category. Some of the health benefits that accrue from almond milk are weight loss, healthy
heart, stronger bones, improvement of vision, balanced blood pressure and it also helps to maintain the
proper functioning of kidney. For nursing mother’s milk, almond milk is actually a very good alternative.
Though it is not very common, it has long been used as a substitute for cow’s milk which is rather
common and easily available. Secondly, even though dairy milk is quite popular for the high content of
minerals and vitamins in it, almonds have a lot of extra nutrients. Therefore, for those who do not
consume any other dairy product or vegetarians who are looking for other options or the people who have
intolerance or allergy from cow milk can rely on this super food. However, as promised, this super food
comes with a range of nutrients to impress. Prepared from almonds, this milk is low in fat while being
high in proteins, fiber, lipids and energy. Other nutrients that you get in almond milk are vitamins like
vitamin C, E, B-6, thiamine, niacin, riboflavin and folate.
There are many health benefits of almond milk, which is precisely why it has made it to this list.
Consuming almond milk will help you reduce and maintain healthy blood pressure. The fact that it has no

20. cholesterol at all in it makes almond milk a powerful enabler of healthy and strong heart. As minerals and
vitamins directly affect the muscle mass, one needs the right type of food for building muscles and
almond milk is just that. Minerals like potassium and calcium can be harmful for the kidney if found in
extreme excess in human body, almond milk is ideal in this regard too as it contains only a limited
amount of potassium and phosphorus. It also has anti-cancer properties and helps maintain a healthy
immune system.
40. Sweet Potatoes: More than just being a Thanksgiving favorite, the sweet potato is also a superfood!
The bright orange-fleshed root vegetable is one of the nature’s unsurpassed sources of vitamins. This treat
is naturally sweet which will also provide you nutrition all year round. The numerous ways that it can be
prepared in, only adds to its popularity and demand. Several studies indicate that sweet potatoes are well
capable of raising the level of vitamin A in our blood. In the vegetable kingdom, these tuberous roots are
one of the healthiest foods. As rightly termed the “vegetable indispensable” by a colonial physician, this
super food comes packed with nutrients like vitamins A and C, potassium, calcium etc. Not to be
confused with yams, yams are starchy large roots that grow up to 100 pounds and outweigh sweet
potatoes in terms of growth but sweet potatoes outweigh yams when it comes to nutrition. Most of the
starches is converted by the enzyme that sweet potato contains into sugars with the potato attaining
maturity.
However, the question is what is it that sweet potato offers which makes it one of the superfoods? Well, it
is the source of four very essential micronutrients which are manganese, potassium, vitamin C and
thiamin. Among these it is the vitamin C which is the most prominent nutrient. The vast role that this
vitamin plays in our body ranges from ranging from boosting the immune system to maintaining teeth and
gums to protection of cells, functioning of nervous system, psychological function and it also increases
the iron absorption ability. Manganese is used by our body for bone health but it is also utilized for
protecting the cells from stress induced damage. And what helps our nervous system function properly is
the B-vitamin, thiamin, which is also used for the proper functioning of the heart. Potassium also helps in
proper functioning of nervous system, contraction of muscles and to maintain a healthy blood pressure.
41. Kiwi: Kiwi fruits contain more vitamin C than any other citrus fruit equivalent. The fruit has a large
amount of black seeds which give it an exotic appearance. It is emerald green in colorand consists of a
great deal of nutrients which make it a superfood. The amount of phytonutrients, vitamins and minerals
present in the fruit is one of the highest when compared to natural plant sources. Kiwi fruit has a unique
ability to protect human cells from damage related to oxidation. Though it is not clear to researchers
which particular nutrient of kiwi fruit aides in this but the fact that the kiwi is rich in antioxidants is
accepted by all. Kiwi fruits consist of a large amount of ascorbic acid or vitamin C along with beta
carotene, flavonoids, carotenoids and other phytonutrients which may also aide in the above said unique
property of cell protection and restoration. Kiwi fruits have also shown their ability to heal or prevent
lung or breath related diseases, especially in children.
The most prominent nutrient in kiwi is perhaps vitamin C. The vast role that this vitamin plays in our
body ranges from boosting the immune system to maintaining teeth and gums to protection of cells,

21. functioning of nervous system, psychological function and it also increases the iron absorption ability.
This is an water soluble antioxidant that protects against ailments like inflammations and even cancer. It
has been put to use with great effects against the likes of osteoarthritis, rheumatoid arthritis, asthma, colon
cancer, atherosclerosis and even diabetes. Vitamin C boosts the immune system and can also be effective
against cardiovascular diseases. The high fibre content of kiwi helps against constipation and several such
disorders.
42. Oyster mushrooms: This is a popular type of mushroom that originated in Germany during the first
world war. Nowadays, it is common around the world and it is also used industrially for the purpose of
mycoremediation. The cultivation method is similar to that of king oyster mushrooms. It is greatly sought
after and contains benzaldehyde, hence the bittersweet aroma. The mushroom is broad and oyster shaped,
hence the name. The flesh being white and firm with the spore print being lilac-grey. It grows profusely in
temperate and subtropical forests but it cannot be seen in parts of north and north west America. The
mushroom has its uses in several culinary around the world. The Japanese, Korean and Chinese favour it
as a delicacy and they serve it in soups and other preparations. It is also stuffed and stir fried and served
with several sauces. This can also be processed into a sauce which can be used in other recipes. A mild
tasting mushroom, it is best had young as the flesh gets tough and the odour unpleasant with aging.
Oyster mushrooms are very popular in certain parts of India, especially Kerala. They prepare several
dishes from it and it is very popular in the local cuisine. There the mushroom is cultivated in large
polyethylene bags which are layered with hay. It is also popular in several regional European cuisines like
those of Czech and Slovak cuisines. The contemporary cooks have improvised their dishes using it as an
alternative for meat in soups and other dishes and it has been a tremendous success among the
connoisseurs. Apart from being a delicacy, later mushrooms contain antioxidants like beta-glucans. These
help in reducing cholesterol in the human body upon consumption.
43. Lychee: litchi or lychee is the member of the soapberry family. A tropical and subtropical fruit, it
originated in China and is now popular all over the world. It has a distinct whitish pulp which is very
delicate and has a sweet flavour. The fruit is better had fresh because the delicate aroma is likely to be lost
during the process of its packaging. Lychees can be found all around the world in places having a not too
harsh winter and a more or less warm to hot summer. They are grown extensively in the tropics, like in
countries such as China, India, Thailand, Vietnam, and in several other parts of Indian subcontinent.
Places like South Africa, Brazil, Caribbean, Australia and parts of America also produce significant
amounts of lychee.
Lychee is a well balanced fruit when it comes to nutrition content. A 100 gram of lychee consists of 66
calories. There you have approximately 16% of carbohydrates and 15 grams of sugar. It also consists of
some amount of dietary fibre. Fat and protein, though present are negligible. Lychee consists of a lot of
vitamins, especially vitamin C and vitamin B complex. The different types of vitamin B complex present
in lychee are thiamine, niacin, riboflavin, vitamin B6 and folate. Vitamin C is also present in decent
amounts. The several minerals in lychee are calcium, iron, manganese, magnesium, potassium,
phosphorous sodium and zinc. According to dieticians, consuming 9 or 10 lychees are enough to meet the

22. daily vitamin requirements of an adult. Lychees also have a low saturated fat content. Lychees also
consist of polyphenols, arguably in a higher degree than several other fruits like grapes and apples.
44. Blueberry : Blueberries, though not very popular, are only second in terms of consumption in the
United States and comes second only to strawberries. They have been ranked by several nutritionists to
have the highest antioxidant content of all fruits and also vegetables and other categories. Though
incorporated in several types of desserts, it is always advisable to consume it fresh. That provides the
highest level of nutrition and also the best taste and flavour. It is perhaps one of the few fruits that has its
origin in North America. The native Americans were big fans of blueberries and with time it has found its
rightful place in several types of cuisines around the world, from the Mediterranean to Asian. Blueberries
are especially rich in Vitamin K, Vitamin C, manganese and copper.
Several researches have proved that blueberry is rich in antioxidant and these antioxidants are potentially
beneficial for the nervous system and the brain. Blueberries are known to boost memory and cognitive
power of the human brain. In case of adults it has been noticed that high amounts of blueberry intake can
not only prove beneficial for memory, it also helps in preventing other age related nervous problems
typically associated with old age. It has been found that though fresh blueberries are the best option,
frozen blueberries are also no loser. Several types of antioxidants like anthocyanin and others can retain
their properties even under sub zero temperatures. Anthocyanins are the ones responsible for lending the
vibrant colours in several fruits and vegetables. Once feared that exposure to extreme colds for prolonged
periods might damage their delicate properties, recent findings show that freezing in temperatures of -17
or below for periods of 3 to 6 months have however shown no significant changes in the nutrient content
of blueberries.
45. Broccoli sprouts: Freshly germinated broccoli plants are known as broccoli sprouts. It was in the
1990s that a research team from John Hopkins University discovered the cancer fighting properties of
broccoli. The plant owes this property to one of its constituted nutrient, a phytochemical called
glucoraphanin. This discovery in the early 1990s was followed by another discovery in 1997. It stated
that the concentration of glucoraphanin was higher in freshly germinated broccoli sprouts thereby
rendering this vegetable the status of superfood. In fact, 3-4 days old sprouted broccoli contain 20 times
more of the phytochemical than fully matured ones. However when it comes to other nutritional values,
freshly sprouted broccoli has less nutrients when compared to matured ones. So the broccoli sprouts are
not in demand for their nutritional content. They are sought after because of one special characteristic and
that is its nutrigenomic potential. The glucosinolate compound, glucoraphanin is present in the vacuoles
of the cytoplasm of the plant cell. The plant cell also contains another enzyme in the membrane called
myrosinase. When the seeds germinate, it breaks the membrane and the two chemicals come together. A
chemical reaction takes place and the myrosinase triggers and aides the conversion of glucoraphanin into
isothiocyanate called sulforaphane. This is the essential nutrient that makes broccoli so coveted.
Broccoli sprouts are widely available in grocery stores and other organic foods stores. It is popular in
United States and several other countries. However one can buy broccoli seeds too and sprout them at
home. It can be simply done by germinating them in a jar and it will yield the same nutritional value.
Broccoli sprouts can audio be found in powdered form and capsules are available that can orally ingested.

23. 46. Fennel: One of the essential ingredients of the Mediterranean cuisine, fennel is crunchy and mildly
sweet. It has been revered for its ability to partake a refreshing flavour to the dish. Italians use it with
almost everything and it being a seasonal vegetable is awaited eagerly by most for its presence from
autumn to spring. It consists of a white and pale green bulb and green leaves on their stalks. Every part of
the is more or less edible. Fennel belongs to the same family of parsley, carrots, dill and coriander. It
consists of Vitamin C, potassium, manganese, molybdenum, copper, phosphorus, folate, magnesium,
calcium, vitamin B3, iron and pantothenic acid. Fennel has a long list of phytonutrients that gives it a
unique nutritional value. It consists of flavonoids like rutin, quercitin and several types of glycosides that
are very potent antioxidants. However, the most potent phytonutrient is perhaps anethole which is
constituted in its oil. This compound helps in alleviating inflammation and also helps in preventing
cancer. This works by shutting down the Tumor Necrosis Factor in the intercellular signalling system.
Fennel oil also protects against toxic chemical injury in liver.
Fennel is also an excellent source of vitamin C. The vast role that this vitamin plays in our body ranges
from giving a boost to the immune system to maintenance of teeth and gums to protection of cells,
functioning of nervous system, psychological function and it also increases the iron absorption ability.
This is an water soluble antioxidant that protects against ailments like inflammations and even cancer. It
has been put to use with great effects against the likes of osteoarthritis, rheumatoid arthritis, asthma, colon
cancer, atherosclerosis and even diabetes. Vitamin C boosts the immune system and can also be effective
against cardiovascular diseases.
47. Beets: Known as the table beet or garden beet, it has been cultivated throughout ages for their root
and leaves. It is also used as a medicinal plant and the bright red hue has been often used for colouring
food. A type of beet called sugar beet has been used to produce sugar. It can best be eaten boiled or
roasted. Some people even consume them raw and in salads along with other veggies. Borscht is a special
soup which uses beet as an active ingredient and has been very popular in Eastern parts of Europe. In
India, beet is cooked as a side dish with spices. The leaves of beets are also eaten. They are boiled,
steamed or blanched and served just like spinach. Beetroot can also be picked by first peeling and
shredding them and pickled with spices and condiments. Beet juice is used as a drink or to add water
content in fruit fillings. There bright red color is often used in jams, jellies, ice cream, sauces, and several
other sweets and desserts.
Beets consist of an unique phytonutrient called betalains. There are two types of betalains, betanin and
vulgaxanthin. They both have antioxidant and anti-inflammatory properties and help in detoxifying the
body. The concentration of betalains is highest in the peel of fresh beets. However betalains are lost if the
best is cooked for a long period of time because they are not very best stable. In human tumor cells,
betanin pigments have been found to help in reducing chances of tumor. Studies have shown that betanin
helps in preventing tumors in colon, nerve, stomach, lung, breast, prostate and testicles. Betanin and other
betalains have also been used to treat certain types of cancers. Beets is also an important source of lutein
and zeaxanthin which are two carotenoid phytonutrients that help is boosting health, specially in the eye.

24. 48. Cauliflower: Of all the cruciferous vegetables included in our diet, cauliflower is but a must. For
everyone who desires a healthy and disease free body, cauliflower is indispensable. One should make it a
point to include this vegetable in their diets a couple of times each week with a serving size of a 100
grams each time. The more, the better. However, one should keep in mind, like most vegetables,
overcooking of cauliflower is a strict no no. Suggested methods of cooking include sauteeing instead of
boiling or steaming because the vegetable can retain water very easily and that makes it bland and soggy.
Overcooking also makes cauliflower lose its flavour. The nutrients constituted in cauliflower are Vitamin
C, vitamin K, folate, vitamin B6, pantothenic acid, choline, omega-3 fatty acids. There are several
minerals like manganese, potassium, magnesium, phosphorus. It contains other vitamins like B1, B2, B3.
It also contains some amount of protein and fibre.
Cauliflower helps in prevention of several types of cancer. They include bladder cancer, breast cancer,
colon cancer, prostate cancer and ovarian cancer. Cauliflower helps in detoxifying the body, providing it
with antioxidants and also alleviates pain and inflammation. Therefore it is quite natural that cauliflower
will help against cancer. Cauliflower contains antioxidants that help in triggering the first phase of
detoxification in the human body. It contains phytonutrients called glucosinolates that are key elements in
controlling detoxification. The three glucosinolates identified in cauliflower are glucobrassicin,
glucoraphanin and gluconasturtiian. Cauliflowers are an excellent source of vitamin C and manganese.
These are important antioxidants. Apart from these, cauliflowers also contain several other antioxidants
like beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and
kaempferol. All these antioxidants make cauliflower one of the best anti-cancer agents as it helps the
body to fight cell degeneration by oxidation.
49. Almond butter: Almonds as we already know are a healthy source of nutrients. So it is quite
understandable that a food obtained from it will be equally nutritious if not more. Almond butter is one
such natural goodness that is not only nutritious but also very tasty. It can be crunchy and smooth and
generally they have two variants. One is the stir one, that does need to be stirred before consumption to
blend the oil and another being the non stir version which is available in an emulsified version. It may or
may not be prepared using roasted almonds as often the manufacturers grind raw almonds for preparation.
Almond butter contains a high dose of monounsaturated fats, potassium, calcium, manganese and iron.
There are other nutritional contents like riboflavin, copper, phosphorus and magnesium. It is also a good
source of protein and fibre.
Almond butter is most well known among people who are allergic to peanuts and therefore need a
substitute for peanut butter. But it is actually more nutritious when compared to peanut butter. It contains
more fibre, potassium, calcium and iron. Also it is healthier as it contains approximately half the saturated
fats though almost equal total fat content. Also almonds unlike peanuts are not legumes. So people
allergic to legumes can also consume almonds. Though both are good sources of nutrients and unsaturated
fats, almond butter consist of almost double the vitamin E content. This makes almond butter boost the
immune system better and provide more antioxidants. Also almond butter contains a lot of calcium and
magnesium. So it can be safely said that almond butter is but a true superfood and its daily consumption
will definitely make you healthier.

25. 50. Winter squash: Named quite paradoxically, this is a fruit that is grown majorly in summer. There are
several types of winter squash. They are harvested in the months of September to October before winter
sets in. This is but a true superfood owing to its nutritional value. The nutrients constituted in it are
vitamin A, thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin C and minerals like
calcium, iron, magnesium, manganese, phosphorus, potassium along with complex carbohydrates and
proteins. It also contains a lot of dietary fibre. The color of the vegetable is derived from its beta carotene
and iron content. Winter squash has long been associated with the presence of carotenoids though
nutritionists have discovered only of late how potent they are. They are an excellent source of
antioxidants and also contain several other antioxidants other than beta carotene. They contain equal
doses of lutein, zeaxanthin and cryptoxanthin and all of these makes it one of the primary sources of
antioxidants.
Not only the vegetable but also it's seeds are good for health. It contains linoleic acid and oleic acid which
are monounsaturated fats that are good for health. Roasting the seeds in an oven, in a low temperature and
for a short period of time turns it into a good snack. It has been believed that winter squash is rich in
carbohydrates and it is true as almost 90% of it is composed of that. What is more shockingly amazing for
the health conscious is the fact that 50% of the carbohydrates in winter squash was believed to be starch.
However, recent studies say otherwise. It has been found that majority of the starch found in winter
squash is polysaccharides that are present in the cell wall of the vegetable. These polysaccharides contain
pectin which is good for health. So it can be safely said that winter squash, through being high in
carbohydrates and starch manages to keep you healthy.
51. Quinoa: It is a type of a grain crop of which the seeds are consumed primarily. It is closely related to
the species of beetroots and spinach. The seeds contain a bitter tasting coating containing saponins which
are removed after harvesting. The seeds are consumed in ways similar to that of rice. However, the leaves
of the plants are also edible and are consumed like any other leafy vegetables. It originated from the
regions of Peru, Ecuador, Colombia, Bolivia and Chile and has been cultivated for three to four thousand
years. Quinoa seeds have a high nutrition content. They have essential amino acids like lysine and
contains good quantities of calcium, iron and phosphorus. It contains carbohydrates, fat and dietary fibre
along with proteins. The essential nutrients are vitamin A, thiamine, riboflavin, niacin, vitamin B6,
Folate, choline, vitamin C and vitamin E. There are several minerals present like calcium, iron,
magnesium, phosphorus, manganese, potassium, zinc and sodium. The essential amino acids present are
methionine, cystine, tryptophan, valine, threonine, histadine, isoleucine, leucine, tryosine and
phenylalanine.
Recent researches have bought many facts about quinoa seeds to light. Two antioxidants have been found
in quinoa called quercetin and kaempferol. They are both flavonoids and are available in high
concentrations which are perhaps seen only in some berries like cranberry. There are several other
phytonutrients present in quinoa too. It contains polysaccharides like arabinans and rhamnogalacturonans,
hydroxybenzoic and hydroxycinnamic acids and saponins. It also contains little amount of omega-3 fatty

26. acids. All of them have anti inflammatory properties and therefore quinoa has its benefits when it comes
to pain alleviation. The monounsaturated fats present in it also help to protect the heart and keep
cardiovascular diseases at bay.
52. Kamut: Also known as Khorasan wheat it is an extremely old variety of wheat that has stood the test
of time and proven its worth as a true superfood. It originated in places that presently falls under the
boundaries of Iran. The grains are large in size, almost double the size of regular wheat and has a rich
flavour. Nowadays it is cultivated in Europe and the patented version exclusively in the United States and
Canada. However, cultivation are in the nascent state in parts of Europe and Australia. Khorasan wheat is
used similar to normal wheat. It can be made into breads, cookies, breakfast cereals, pastas, biscuits,
snacks and drinks like beer. It can also be used without grinding it into flour. Connoisseurs appreciate it
for its smooth and buttery texture and is less bitter than regular wheat due to decreased tannin content.
It provides a lot of calories and are celebrated for its nutritional value. The essential nutrients are
thiamine, riboflavin, niacin, vitamin B6, pantothenic acid and vitamin E. There are several minerals
present in kamut like iron, magnesium, phosphorus, manganese, potassium and zinc. It also provides a lot
of dietary fibre and the high protein content is also worthy of mention. The dietary fibre in kamut helps in
lowering cholesterol in the body. It binds to bile acids and therefore helps in disposal of it through feces.
The liver then produces fresh bile acids which help in breaking down cholesterol. This is important to
make sure that our cardiovascular system remains healthy. Apart from that, high fibre content in our diet
helps us get rid of constipation. It cures diseases like piles and haemorrhoids and helps in the overall
digestive system.
Conclusion: Superfoods are but those foods that have been marked by the diet conscious and the
dietitians as something that you should be thankful for. And evidently there are ample justifications for
that. The existence of superfoods, most of which are incredibly tasty apart from being healthy, are the
living evidence of the fact that neither does losing weight have to be a struggle nor should eating right and
eating well have to be an ordeal. They are not healthy in the temporary sense that they have a short term
effect only but their benefits are a long term affair as they also prevent many diseases and helps in healing
certain chronic ones. Taking all these into account, it can be safely assumed that superfoods are
something that every healthy diet should consist of and every health conscious should have on their
priority list. Though eventually what everything boils down to is how the food is presented in your plate
which basically has a lot to do with the method of the food preparation and it does become definitive in
terms of one liking or not liking a particular vegetable or fruit or drink. The solution that can be proposed
here is that you avail the range of recipes available online and you also get great cookbooks in almost all
local book stores.
While exercise should constitute a big part of your ideal routine to remain healthy, a properly functioning
body is truly and genuinely facilitated by a good diet and this is where the superfoods fit in. It is
important to stress on the terminology of a word in order to grasp the true essence of it and the term
‘superfood’ should that way speak volumes about what is being communicated here. The description of
each food and what it does for you will help you realise the true significance of the term “superfood” and

27. in many ways, the honour is well-deserved. Here, the list we provide is a conclusive and exhaustive list of
all the major superfoods and should be closely followed for that is a guarantee for good health and a
better lifestyle which we may all agree is the ultimate key to happiness.