10 List of Superfoods and Their Amazing Health Benefits

Superfoods are foods that are packed with rich dietary nutrients and provide good health benefits than other foods.

However, no single food can alone meet all nutritional requirements of our body but these list of superfoods when added to your daily balanced diet, may provide added benefits to keep your brain, gut, heart-healthy, and prevent against many diseases.

Legumes, nuts, vegetables, fruits, and seeds contribute to the list of superfoods that we even use in our regular diet but many of us are unaware of its health benefits.

Today, we will discuss some list of superfoods, their nutrition value, and health benefits.

10 List of Superfoods

List of Superfoods

1.Quinoa: Quinoa is a Psedocereal and is one of the most popular superfoods. 

Quinoa is gluten-free, moderately high in protein with all 9 essential amino acids, and high in fiber content as compared to other cereals.

Quinoa contribute to the list of superfoods as it is rich in Vitamin B complex especially B, B2, B6, B7, foliate, tocopherols, healthy fats n6, n3 also rich in minerals like iron, zinc, magnesium, manganese, phosphorus. 

Health Benefits

  • It contains flavonoids quercetin and kaempferol which act as an anti-inflammatory, anti-depressant. 
  • It’s low in glycemic index, due to its high fiber content provided satiety, it high protein and rich in antioxidants content, thereby increases and boost metabolism.
Nutritional Value (Per 100 gm)
(Cooked Quinoa)
Calorie 120

Carbs: 21 gm
Protein: 4 gm
Fats: 2 gm

List of Superfoods

 2.Oats: Oats are gluten-free whole grain scientifically know as Avena Sativa and a great source of important vitamins like Vitamin B1, Vitamin B5, folates, and minerals such as manganese, phosphorous, magnesium, copper, iron, zinc, high in soluble fiber-beta glucan, antioxidants and polyphenols. 

Health Benefits

The known health benefits are– it reduces total and LDL cholesterol, reduces blood pressure, helps in lowering blood sugar, relieves constipation, exerts anti-inflammatory effects, provides a feeling of fullness thus aid in weight management, improves gut health by promoting gut bacteria and boost the immune system.

Commonly eaten as a breakfast cereal as oat porridge or incorporated in cookies, granola bars, or eaten as masala oats.

Nutritional Value of Oats 
(1 serving)

(Saffola Masala Oats)
Calories: 152 
Carbs: 27 gm
Fat: 3 gm
Protein: 4 gm

List of Superfoods

3. Garlic: Garlic contains an antibacterial substance, a sulfur compound called Allicin (Volatile Oil) which is believed to bring most of the health benefits and contributing to the list of superfoods.

Garlic is low in calories and very rich in Vitamin C, Vitamin B6, and manganese. It also contains a trace amount of various other nutrients.

Health Benefits

  • It helps to prevent and reduce the severity of common illnesses like flu and the common cold. 
  • High doses of garlic also have an improved effect on people, especially with high blood pressure. (hypertension)
  • Garlic also reduces the total LDL cholesterol, particularly in those who have high cholesterol.
  • The antioxidant properties of garlic protect against cell damage and aging. It also reduces the risk of Alzheimer’s disease and dementia.
Nutritional value of Raw Garlic
(Per 100 gm)
Calories: 149 
Carbs: 33 gm
Fat: 1 gm
Protein: 6 gm

List of Superfoods

4.Cinnamon: In a study that compared the antioxidant activity of 26 spices, cinnamon is in the top list of superfoods outranking even garlic and oregano.

Health Benefits

  • Cinnamon is rich in powerful antioxidant, polyphenols. Cinnamon also increases HDL (Good) cholesterol and reduces bad cholesterol.
  • Cinnamon can dramatically improves insulin sensitivity, and can help people to manage with type 2 diabetes.
  • Cinnamon can protect against cancer by reducing the growth of cancer cells and forming blood vessels in the tumor which appear toxic to cancer cells, causing cell death. 
  • Cinnamon has antifungal and antibacterial properties to reduce infections and prevent tooth decay and bad breath.
Nutritional Value of Cinnamon
(Serving: 1 tsp or 2.6 gm)
Calories: 6
Carbs: 2 gm
Calcium: 26.1 mg

List of Superfoods

5. Drum Stick: Added to the list of superfoods they have many health benefits such as strengthening bones, boost immunity but surprisingly drum stick leaves are also healthy.

Drumstick leaves have been used as part of our cuisine as soups, chutneys, poriyals, etc.

Health Benefits

  • Regulate Blood Sugar Level: They control blood glucose levels proving to be anti-hyperglycemic which makes it effective for controlling diabetes. Drumstick leaves are known to improve glucose tolerance and hence prevents blood glucose level from fluctuating. 
  • Improve Cholesterol Level: They control blood cholesterol levels by reducing total cholesterol (TC) levels and triglyceride (TG) levels. These leaves prevent the absorption of cholesterol from the intestine and hence help in regulating cholesterol levels and protect from diseases like atherosclerosis and hypertension.
  • Improve Bowel Movement: They prevent constipation as are rich in fiber and helps in emptying the bowel, and hence improve bowel movements.
  • Reduce Oxidative Stress: Drumsticks are rich in antioxidants containing phytochemicals like flavonoids and quercetin, which helps in reducing oxidative stress and prevent diseases like cardiovascular diseases and diabetes. 
  • Boost immune symptoms: These leaves have anti-inflammatory properties that boost the immune system and prevent inflammation.
  • Reduce Menstrual cramp: Drumstick leaves help in regulating blood flow to the abdomen and reduces pain during menstruation and relief from menstrual cramps.
Nutritional Value of Drum Stick 
(Per 100 gm)

Calories: 64
Carbs: 8.28 gm
Fat: 1.40 gm
Protein: 9.40 gm
Dietary Fiber: 2.0 gm

6. Fenugreek Seeds (Methi Seeds): Commonly known as Methi seeds in Hindi used as Indian Cuisine in chutneys and pickles.

They are rich in fiber and vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins, Vitamin B6 and Vitamin C. They are also a rich storehouse of many minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese and magnesium. Fenugreek leaves are a rich source of Vitamin k as well. 

Health Benefits

  • It contains an alkaloid substance called Trigonelline known to reduce blood sugar levels. It also reduces blood and urine sugar levels and improves glucose tolerance. 
  • An unusual amino acid so far founds only in fenugreek, has possible anti-diabetic properties such as enhancing insulin secretion under hyperglycemic conditions, and increase insulin sensitivity.
  • They help in reducing the body’s absorption of cholesterol from fatty foods and also lower the LDL or bad cholesterol.
  • Fenugreek has been known since ancient times as a herbal galactagogue or a herb that increases milk production. It has been used traditionally by lactating mothers to increase the production of breast milk.
Nutritional Value of Fenugreek 
Seeds

(Per 100 gm)
Calorie: 323
Carbs: 58 gm
Fat: 6gm
Protein: 23 gm

List of Superfoods

7. Walnut: Walnut is a rich vegetarian source of omega-3 fatty acids. It is also a source of folate, minerals like magnesium, zinc, copper, phosphorus, calcium, iron, and vitamin thiamine, Vitamin B6, and Vitamin E. 

Health Benefits

Walnuts are good antioxidants, good for skin, slows the aging process, improves brain health, memory, reduces blood pressure, improves heart health due to the presence of phytosterols, polyphenols.

It also consists of tocopherols which exert anti-inflammatory effect and thus acts as anti-carcinogenic.(exhibits the development of cancer)

Walnuts should be stored properly in airtight containers so that they do not spoil molds or become rancid.

Nutritional Value of Walnuts
(Per 100 gm)
Calories: 654
Carbs: 14 gm
Fat: 65 gm
Protein: 15 gm

List of Superfoods

8. Sunflower Seeds: These are a rich source of Vitamin E, high in linoleic acid and phytosterols. 

Health Benefits

It is also rich in selenium which works with Vitamin E as an antioxidant to help protect cells from damage.

Sunflower seeds also contain significant amounts of copper, zinc, iron, folates, and fiber. 

These minerals help in maintaining the immune system, stabilizing blood glucose and blood cholesterol, and preventing constipation.

Nutritional Value of Chia Seeds
(Serving 1 tsp or 30 gm)
Calorie: 190
Carbs: 5 gm
Fat: 15 gm
Protein: 9 gm

List of Superfoods

9. Chia Seeds: Chia Seeds is also in popular list of superfoods in the health industry. Originated from Mexico, they are nutrient-dense 28 gm providing 137 Kcals, 4.4 gm protein, 12.3 gm carbohydrates, 8.6 gm fat, 10.6 gm fiber. 

It is rich in calcium, manganese, phosphorous, and also consists of zinc, copper, iron, iodine, magnesium potassium, essential fatty acid, antioxidants, vitamin A, B, E, D.

Health Benefits

  • Its antioxidant properties are good for skin and prevent aging, high fiber content aid in digestion and bowel regularity.
  • It’s high in linoleic acid and omega 3 fats regulate cholesterol level, reduces blood pressure, decrease inflammation, and reduce insulin resistance.
  • Chai Seeds boosts metabolism and endurance, due to the presence of zinc increase leptin thereby improve stamina and regulate appetite thus aid in weight management. Its calcium and boron content maintain bone health.
Nutritional Value of Chia Seeds
(Per 1 Oz or 28 gm)
Calories: 137
Carbs: 12 gm
Fats: 9 gm
Protein: 4 gm
Fiber: 11 gm

List of Superfoods

10. Flax Seeds: Nowadays, they are emerging as top list of Superfoods as more scientific research points to their health benefits. For vegetarians or who don’t eat fish, flaxseeds can be your best natural source of omega-3 fats. 

They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid, which is essential and cannot be produced by the body.

Health Benefits

  • It acts as an anti-inflammatory agent for the cells, improves HDL levels, and reduces serum LDL and TG levels have hence proven to have heart health benefits and are linked to a lower risk of stroke. 
  • Flaxseeds contain a group of nutrients called lignans, which have powerful antioxidants and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
  • Due to fiber-packed content in each tiny seed, it promotes regular bowel movements and can improve digestive health. 
  • Flaxseeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
  • Flaxseeds may lower sugar due to their insoluble fiber content. They can be a beneficial addition to the diet of people with diabetes.
  • Flaxseeds keep the stomach full for longer and may help manage weight by controlling your appetite. 
Nutritional Value of Flaxseeds 
( 1 tsp of Ground Flaxseeds)
Calories: 37
Carbs: 2 gm
Protein: 1.3 gm
Fat: 3 gm

Leave a Comment