Top 10 Healthy Super-Foods and Their Health Benefits

Whenever we think about healthy super-food, simple questions come to our mind that what type of food should we take? Are super-foods really healthy? What are their health benefits? The answer lies in the fact that whatever we eat should be healthy and can be easily incorporated into our daily routine. Every food that we eat in our daily routine should contain all the necessary nutrients that are required for a balanced diet.

It is saying that, when we eat well, we feel well. A balanced diet makes us healthy and more productive with sound mental abilities. There are plenty of foods with numerous health benefits and delicious taste. But in this article, we will discuss only those which are easy to eat and easy to find.

Here are the top 10 healthy and delicious super-foods along with their vital nutrients and health benefits.

1. Broccoli


Broccoli gives a sufficient amount of nutrients such as calcium, folate, potassium, fiber, and phytonutrients. According to Medical News Today, phytonutrients reduce the chance of heart disease, diabetes, and cancer.

It also gives some essential vitamins such as vitamin A and vitamin C. Vitamin C acts as an antioxidant. A half-cup serving gives you a handsome amount of nutrients such as 85% of daily vitamin C requirements. Research has shown that broccoli also contains a nutrient that has anti-cancer qualities. (national library of medicine)

Also Read: What Are The Health Benefits Of Eating Broccoli? 

2. Spinach

Spinach is a leafy green vegetable. It is a superfood rich in nutrients and low in calories. Spinach gives some vital nutrients such as vitamin A, vitamin K, iron, calcium, magnesium, and folate. It is a good source of antioxidants. 

Spinach has several health benefits. it helps to control blood glucose levels in diabetic patients, reduce the risk of cancer, and improve bone health. Besides this, spinach is loaded with fibers and water which helps to regulate the digestive tract and prevent constipation.

Also Read: Top 8 Health Benefits Of Spinach 

3. Apples

Apples are a good source of high fiber, vitamin C, antioxidants. Its antioxidant properties help to reduce the risk of chronic diseases. However, some studies have revealed that whole apple extract is very helpful to increase the lifespan, health span, and resistance to stress. It’s a perfect snack between two meals.

4. Avocados

Avocados are not only a good source of healthy fats but also a source of vitamin B6, vitamin K, vitamin E, folate, and fibers. Avocados are very helpful in reducing the chances of cancer and metabolic risk factors. Consuming one or two avocados in a week gives you all health benefits.

5. Raspberries

Raspberries are a sweet and delicious healthy superfood that provides antioxidants such as vitamin C calcium and iron. Raspberries are among the most nutritious fruits. It keeps us healthy and prevents diseases.

Also Read: Most Nutritious Fruits In The World And Their Health Benefits

6. Lentils

Lentils are a high source of fibers, proteins, magnesium, and potassium. Lentils give a good taste and texture to our meals. It’s a good substitute for vegetarian.

7. Almonds

Almonds are nuts that are loaded with vitamin E, antioxidants, magnesium, and fiber, etc. According to Healthline, almonds reduce blood pressure, lower blood sugar levels, and lower cholesterol levels. Evidence from studies depicted that almonds help to lose weight and metabolic health.

Also Read: Everything You Need To Know About Nuts

8. Walnut

Walnuts are exceptionally rich in antioxidants, Vitamin E, omega-3, healthy fats. This rich nutrient superfood is associated with many health benefits such as

  •          Reduce the risk of heart disease,
  •          Helps to lower blood pressure
  •          Inflammation
  •          Promotes healthy gut
  •          Reduce the risk of some types of cancer
  •          Helps in healthy brain function

9. Eggs

It is no exaggeration to say that egg is the most nutritious food in this planet. A single egg consists of 70 calories and 6 grams of protein. The egg yolk contains two antioxidants and lutein. Zeaxanthin keeps your eyes healthy. The lutein also prevents the skin from harmful UV rays. (1)

Also Read: Nutritional Facts And Health Benefits Of Eggs

10. Fish

Fish is incredibly the healthiest food. It is a rich source of high-quality protein, omega-3 fatty acids, iodine, and vitamins D. Fish can give us the following health benefits:

  •          Improves brain health
  •          May lower the risk of heart disease
  •          Helps to protect your vision
  •          Improves sleep quality
  •          Helps to protect from asthma


Focusing on these ten healthy super-foods, we should not restrict only to these foods to get our daily requirements. Whichever food we use should be rich in nutrients, delicious in taste, and meet all the requirements of a balanced diet. A portion of healthy food keeps us healthy, active, and productive.

Read More: What is the perfect diet plan: Balanced Diet: An Overview

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