Superfoods are foods with high levels of nutritional benefits for the body. It is suggested to keep your pate colorful as that indicates that you are eating a variety of fruits and vegetables which are rich in several vitamins and minerals that keep the body happy and healthy. There are some particular foods that you should not skip from your meals, and here are some of those superfoods for optimal health.

Garlic
Coming from the allium family of vegetables, these are pungent. However, they add so much flavor to a recipe and not just that, but are known for their potent health benefits like antiviral and antibacterial. Garlic has also been used as a healing herb in east Asian culture, and studies have supported its healing prowess. Other allium vegetables that are good to consume include leeks, onions, chives, etc. According to a study published in Food Science and Nutrition Journal, eating garlic plays a vital role in preventing cancer. It helps those with diabetes, high blood pressure, and high cholesterol.

Pomegranate
These tiny red seeds are part of the exotic food culture and hold several health benefits that can be useful to everyone. They are high in antioxidants that help boost the immune system. Manganese helps in forming bone, and joint tissues, folate and thiamine help with the development and growth of cell function, and fiber keeps the gut healthy and aids digestion. Vitamin C heals all wounds and protects the cells, and lastly, the potassium in the fruit is exceptionally good for the heart, muscles, and nerves. According to research published in Frontiers of Pharmacology, eating pomegranate helps maintain good heart health and can also be a great supplement. Other exotic fruits which should be included in the superfood category include dragon fruit, acai berries, and even mango.

Berries
All berries have a ton of health benefits that help the human body stay nutritious and strong. These include strawberries, blackberries, cranberries, and even raspberries. Blueberries usually are extremely popular for their health benefits and nutritional value. However, these also do just fine. These berries are all packed with high fiber and antioxidants which is one of the best ways to help fight against the free radicals that are responsible for causing and spreading cancer. The blue in blueberries comes from the anthocyanin pigment, which is a powerful antioxidant that helps in reducing the risks of heart disease, diabetes, and Alzheimer’s.

Seafood
Fish is one of the few animal products that can help eliminate heart disease risk instead of developing one. It is a highly-rich protein food with Omega-3 fatty acids, which are the essential fats necessary for the body. According to studies, the eicosapentaenoic and docosahexaenoic acids (EPA and DHA) are the most important fatty acids that help keep the human body healthy and fit. Not only do they reduce the risk of heart disease, but they also help combat symptoms of depression and help during an infant’s development phase. The American Health Association recommends that eating fish twice a week should be included in the meal plan. The fish that can be included are salmon, herring, mackerel, and even sardines.

Broccoli
Broccoli is part of the cruciferous vegetable group and is known for its several health benefits, like vitamin C, folate, phosphorus, potassium, and even selenium. It is also a vegetable full of fiber which helps keep the gut healthy by aiding proper digestion. Research also suggests that eating broccoli helps reduce the risk of cancer and may help prevent heart attacks and stroke. Some other cruciferous vegetables like bok choy, maca, brussels sprouts, cabbage, and cauliflower should also be included in the meals. These groups of vegetables are rich in a compound called indole glucosinolates which is excellent in helping to keep the healthy gut bacteria balanced and helps prevent or reduce the symptoms of diseases like ulcerative colitis and Crohn’s disease.

Avocados
This has become an increasingly popular choice amongst many people. According to research, avocados are rich in magnesium and healthy fats and help regulate blood sugar and pressure in individuals. Avocados are also high in fiber, polyunsaturated, and monounsaturated fats, which are extremely healthy for the heart and help reduce the risk of cardiovascular diseases. The American Heart Association has suggested replacing saturated fats usually found in sources like butter with healthier fat versions found in avocados.