25 Super Nutritious Super Foods
What are Vitamins and why do we need them?
Briefly speaking, Vitamins are organic compounds that are very important to sustain life. They are all needed in small quantities and almost all of them come from the food we are eating everyday . And Vitamins are important to maintain our body’s wellness balance.
I guess, every healthy food is a super food if it is organic, chemical free and natural. And most of them are very affordable and very easy to find around. Here’s a short list of very common foods, filled with enormous goodness and health benefits. These are full with multiple vitamins and are very affordable to use every single day.
25 super nutritious foods :
- Eggs
- Milk
- Lean meat
- Sardines
- Avocado
- Broccoli
- Whole grain
- Leafy green veggies
- Salmon
- Kale
- Mushrooms
- Seeds and Nuts
- Lentils
- Low fat yogurt
- Bell pepper
- Liver
- Olive oil
- Sweet potato
- Apple and Banana
- Green tea
- Carrot
- Ginger and Garlic
- Lemon
- Green beans
- Honey
You know what vitamins and goodness they hold? Let me tell you that.
- Eggs :
- Eggs are very high in protein
- Filled with vitamin D, B2, B6, B12
- Filled with minerals zinc, iron and copper
Protein helps us in building and repairing muscles and gives us energy. Vitamin D keeps our bones and teeth strong, Vitamin B2 gives us good vision, Vitamin B6 helps us in metabolism and B12 produces necessary red blood cells. And eggs are super inexpensive.
2. Milk :
- Contains Vitamin B12
- Contains Vitamin D
- Contains phosphorus, potassium and calcium
Milk is a very common, great source of protein and multivitamins. Phosphorus and calcium builds healthy bones, teeth and generates energy. Calcium also maintains the bone mass.
3. Lean Meat :
- Contains omega-3 fatty acid
- Contains Vitamin B12, niacin, zinc and iron
- Low in saturated fat
- High in protein
Lean meat is very popular for its low calories and low saturated fat. The low saturated fat does not increase cardiovascular risk factors. It is also great for weight loss, muscle building and maintaining a healthy diet habit.
4. Sardines
- Great source of vitamin B12
- Contains protein, minerals and calcium
- Contains omega-3 fatty acid
Omega-3 fatty acid has anti-inflammatory properties which prevent heart diseases . .
5. Avocado
- Contains vitamin C,E and K
- Contains vitamin B6 as well as riboflavin, niacin, magnesium, potassium etc.
- Contains omega-3 fatty acids
Vitamin C helps in wound healing and makes blood vessel walls strong. Vitamin K is important in proper blood clotting and Vitamin E helps in muscle growth.
6. Broccoli
- Contain Vitamin K and C
- Great source of folic acid
- Provides fiber and potassium
Vitamin K forms body tissues and bones and Vitamin C heals cuts and wounds.
7. Whole grain
- Contains fiber, minerals and antioxidants
- Contains B vitamins
Whole grain reduces obesity and risk of type 2 diabetic.
Brown rice, oats, popcorns, barley etc are great sources as whole grains.
8. Leafy green veggies
- Contains Vitamin A,C and K
- Contains minerals like iron and calcium
- Great source of fiber
Leafy green veggies reduce risk of obesity, heart diseases, high blood pressure and good for mental health.
9. Salmon
- Contains selenium
- Great source of protein and potassium
- Contains B Vitamins
Salmon contains Astaxanthin Antioxidant. It is good for heart health and helps in maintaining healthy weight or weight loss.
10. Kale
- Contains fiber
- Contains antioxidants, calcium and vitamin K
- Great source of iron and Vitamin C
Kale is a popular food for healthy diet and its benefits.
11. Mushrooms
- Great source of protein and fiber
- Contains B Vitamins
- A powerful antioxidants
It is known to be good for preventing heart diseases and cancer. It also boosts immune system.
12. Seeds and nuts
- Great source of protein
- Great source of fiber
- Contains healthy fats
- Contains vitamins and minerals
Seeds and Nuts are filled with insane amount of nutrients and vitamins. Chia seeds, almond, walnuts, peanuts, pumpkin seeds etc are examples of seeds and nuts. You can pick whatever you like. These are actually great in weight loss and muscle building, gives you tons of energy too.
13. Lentils
- Full of fiber and iron
- Great source of folic acid
- High in protein and magnesium
Lentils are actually very good for bone health and beneficial for heart health. It has essential vitamins, fiber and minerals which can be a great replacement for meat, great news for Vegans!
14. Low fat yogurt
- Filled with calcium
- High in protein
- Contains vitamins and probiotics
Low fat yogurt is great for weight loss. It gives protection elements for bones and teeth. Low fat yogurt can also be good for solving digestive problems.
15. Bell pepper
- Filled with vitamin A and C
- Low in calories
- Filled with fiber, iron and potassium
Vitamin A helps in cell development and growth, gives strength to bones and teeth and also great for vision, skin and hair health.
16. Liver
- Contains Vitamin A
- Filled with iron, zinc and folic acids
Liver is the most nutrient dense organ of meat.
17. Olive oil
- Contains large amount of antioxidants
- Has anti-inflammatory properties
- Helps preventing heart problem
Olive oil is one of the healthiest oils out there. Can be used in several ways , for gut, hair and skin health mostly.
18. Sweet potato
- Contains high amount of Vitamin A
- Contains minerals including iron, calcium and selenium
- Good source of B Vitamins and Vitamin C
B Vitamins are essential for our nerve function, metabolism, maintaining cholesterol level, normalizing blood sugar and many more.
19. Apple and banana
- Contains Vitamin A
- Contains Vitamin B1, B2, B6 and C
Of course we all know what these vitamins do for us. And as a popular saying, “one apple a day, keeps the doctor away!”
20. Green tea
- Filled with antioxidants
- Burns fat
- Can improve brain function
- Contains bioactive compounds
Green tea is known as the “healthiest beverage” and contains zero calories. It is great for skin and hair health too.
21. Carrots
- Great source of Vitamin A and K1
- Filled with fiber, potassium and antioxidants
Its components lower cholesterol level, gives good vision and friendly in weight loss.
22. Ginger and garlic
- Ginger contains “gingerol” which is a powerful substance of medicinal properties.
- Ginger’s properties help in morning sickness, muscle pain and its anti-inflammatory effects can help with osteoarthritis.
- Garlic has medicinal properties and very nutritional value
- Garlic is very low in calories and can reduce blood pressure ,improves cholesterol level and many more
You know, spices are good to use in our everyday cooking. Ginger and garlic is something we can use everyday in our dishes to make them yummy and get all these goodness.
23. Lemon
- Contains insane amount of Vitamin C
- Filled with plant compounds and soluble fiber
Lemon can be beneficial for weight loss and skin health. It also can reduce risk of heart diseases, anemia, kidney stone etc.
24. Green beans
- Contains Vitamin C and K
- Contains fiber, folate and silicon
Green beans are weight loss friendly for their low calorie. Silicon is important for skin, hair and healthy bone.
25. Honey
- Pure honey is rich in antioxidants
Honey can improve cholesterol level, lower blood pressure and be beneficial for heart health.
Last of all, nature has blessed us with so many goodness to chose from. All we need to do is to learn about them and make them useful in our daily life.
Let “Fitness” be our goal and “Health” our main priority.
Thank you for reading.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2019 Jannat Hossain
