7 Miracle Foods That Will Transform Your Health
Introduction
‘You Are What You eat’ is an old saying which holds true. Diet is the most important part of a lifestyle and it significantly shapes our physical health, mental health, energy, and vitality. Today’s world is full of processed, instant junk food that has no life. Gone are the days when people had the luxury of enjoying homegrown freshly plucked vegetables from the backyard of their homes.
However, it is important to be cautious of our food choices as much as we can. Food choices have become more important than ever, and the right ones have the power to transform health. These seven miracle foods offer several health benefits that promote overall well-being. Â Â
1.Chia Seeds
Chia Seeds: Tiny Seeds Big Benefits
- These round seeds typically are brown, black, or white-grey, and come from the Salvia hispanica The seeds are hydrophilic and can absorb around 12 times their weight in water, forming a gel-like texture.
- Chia Seeds are rich in fiber, omega-3 fatty acids, minerals, and, antioxidants. The calcium content in it supports bone health
- It is a good source of plant-based protein which keeps the stomach full for longer.
- Chia seeds improve digestive health and lower blood pressure
2. Fermented Foods
Fermented Foods: Powerhouse of Probiotics
- These foods are produced by controlling microbial growth and food is converted by an enzymatic reaction process.
- Consuming fermented foods that are rich in probiotics, boost gut health, and digestion, support the immune system, and aid in maintaining healthy gut microbiota.
- Some of the Examples are:
- In northern India, buttermilk or chaas, made from curd, is very popular.
- In eastern India, dishes like Panta Bhat or Poita Bhat are widely consumed in states such as West Bengal, Odisha (Pakhala), Jharkhand, Chhattisgarh, Assam, and Tripura.
- In southern parts of India, such as Andhra Pradesh, Tamil Nadu, and Kerala, kanji, a fermented rice water dish, is well-known.
- In the western states, Ambil, a traditional fermented dish made from millet, is popular in Maharashtra, while in Rajasthan, Kanji Vada is a tangy fermented drink served with lentil dumplings.
- Health benefits of fermented foods include antioxidant, antimicrobial, antifungal, and anti-inflammatory properties, support for managing diabetes, and prevention of heart-related conditions like atherosclerosis.Â
- Fermented foods are a natural way to boost overall health by supporting the immune system and promoting gut health.
3. Fox Nuts
Fox nuts: A Smart Snack packed with nutrients
- The Dried edible seeds of the plant Euryale ferox commonly known as foxnut (makhana) found in regions of southern and eastern parts of Asia.
- It offers many health benefits, like helping manage diabetes, lowering cholesterol, boosting energy, protecting the liver and heart, and even improving skin health.
- Fox nuts are rich in magnesium, phosphorous, and potassium.
- With low-fat content and high fiber, fox nuts are ideal for weight loss.
4. Citrus fruits
Citrus Fruits: Zesty Health Boosters
- Fruits such as oranges, grapefruits, clementines, and similar varieties are classified as citrus fruits and they contain Citrus flavonoids that provide several health benefits
- It improves heart health by reducing bad cholesterol, inflammation, and blood pressure while protecting blood vessels and improving blood flow.
- Citrus fruits protect cells from damage, reduce fat-related inflammation, and improve platelet function, lowering the risk of blood clots.
- It also helps manage diabetes by improving insulin function, lowering sugar production and absorption, and reducing inflammation.
- It controls fat cell growth and may lead to safer and more effective weight-loss treatments.
5. Coconut Water
Coconut water: An elixir of nutrition
- It is the clear liquid found in the young edible seed of Cocos nucifera.
- It contains compounds that have several health benefits, including
- Reducing inflammation
- Relieving pain
- Preventing infections
- Preventing dehydration
- Protecting against fungi, bacteria, and even tumors.
- It can reduce blood glucose levels and diabetic retinal damage in the eyes.Â
6. Leafy Greens
Leafy Greens: Nutrient-rich superfoods
- Leafy greens are essential in maintaining a healthy lifestyle because of their high micronutrients and low calories.
- The presence of phytochemicals and nutrients in leafy greens significantly boosts cardiovascular health.Â
- Some Examples of Green Leafy vegetables are spinach (palak), fenugreek leaves (methi), amaranth (chaulai), drumstick leaves (moringa), mustard greens (sarson), colocasia leaves (arbi ke patte), curry leaves (kadi patta), and bathua (chenopodium).
7. Beetroot
Beetroot: Ruby red taproot for health
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- Beet is a taproot of the Beta vulgaris L offering a wide variety of health benefits
- It has Antioxidant and antitumor activity, preventing hyperglycemia, and the nitrate present in it lowers blood pressure
- It has a Protective effect on the liver and kidneys and improves exercise performance in athletes.
- Beetroot being high in fiber supports gut health and promotes healthy digestion.
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Conclusion
Incorporating these miracle foods into your daily diet can do wonders for your health. They are packed with nutrients, antioxidants, and health-boosting properties that help keep your heart, gut, and body strong. Combine these superfoods with regular exercise, proper hydration, and quality sleep. Small, consistent changes over time lead to big health benefits.
- Beetroot as a functional food with huge health benefits
- Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota
- Euryale ferox, a prominent superfood
- Cocos nucifera(L.) (Arecaceae): A phytochemical and pharmacological review
- Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review
- Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health
I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.
