Did you know that our body produces “free radicals” that cause damage to our DNA? Rich with antioxidants, the super foods can keep a check on those free radicals. Find out some essential Indian super foods.
Lime juice: A very powerful antioxidant rich in Vitamin-C, which helps in liver detoxification which in turn speeds up the body metabolism and also helps the body to absorb calcium in the fat cells and this results in weight loss. Works as a diuretic which helps in flushing out the body toxins. It helps in fat-metabolism and acts as cholesterol and triglycerides lowering agents. The high acidic content found in lemons helps in reducing the absorption of sugars from the food you eat.
Sprouts: Sprouts are excellent source of fiber, proteins and vitamins like K and C, which aids in eliminating the broken fat before they get reabsorbed through the intestinal walls and thus maintains the satiation. It increases the transmission from the stomach to small intestine which leads to suppress the hunger pangs and thus lowers the intake of calories. Sprouts are low in calories and fat as compared to raw whole lentils. As compared to raw form, the sprouts have 3 times more Vitamin C and brings sprouts in the healthy category of weight loss.
Flaxseed : The distinctive health benefits of flaxseed is because of Omega-3 fatty acids, high lignan content and mucilage gum, that provides bulk which prevent the rapid emptying of stomach contents thereby improving absorption and also promotes muscle growth, which in turn can help you lose weight. It also helps you stabilize blood sugar and lowers the cholesterol levels because of dietary fiber.
Brown rice: Brown rice is a low energy dense food, which also content a high percentage of water that in turn reduces calories by cutting down on portions and hence make it easier to lose weight. Brown rice stabilizes digestion which translates to regular bowel function. It also stabilizes blood sugar levels through its low sugar release. It is filling but not fattening. As compared to white rice, brown rice comes with husk and bran, which itself make the cereal healthy and nutritious and also low in glycemic index.
Beetroot: Beetroots are deep purple color due to the presence of beta cyanine, beta-carotene and carotenoids, the powerful antioxidant, which may help to kill the free radicals in the body while you perform exercise. Due to high dietary fiber and low fat it helps you maintain proper bowel functions but do contains sugar too. It also helps in flushing out of toxins from the body.
Almonds : Almonds are considered as one of the healthiest and most nutritious nuts of all as it contains Calcium, Vitamin E, fibers and minerals like magnesium and potassium. It lowers the blood sugar levels and free radicals from the body. It is rich in proteins and has no cholesterol. Most of the fats in almond is monounsaturated fatty acids, known as good fats. It has low Glycemic index value which reduces blood sugar levels. It takes longer to digest, which keeps you longer to digest and thus reduces the hunger pangs.
Fish: Fishes, especially fatty fishes like salmon, mackerel, pomfret, rohu, etc. are known to be the complete protein as it contains all the essential amino acids. Apart from this, they are an excellent source of lean protein and omega-3 fatty acids and low in unsaturated fatty acids and is more easily digested than the meat and poultry. Because of lean protein it helps you to lose body fat and belly fat and thus promotes weight loss. Other than this it helps body composition by increasing the body metabolism and fat burning potential and also seems to suppress appetite, which leads to the consumptions of fewer calories.
Black coffee– Black Coffee is rich in antioxidants which supports weight loss by suppressing appetite, increasing metabolism and also it enhances the benefits of exercise.It is, when consumed before a workout, can give you more energy to work out longer or with more intensity. Coffee effects on the neurotransmitters ,which suppresses craving. Some people are heavy due to fat or excess water content in their body,drinking black coffee reduces high water content due to frequent urination which helps in shedding down extra pounds.
Jasmine Tea: Jasmine tea is considered as low in calorie with high levels of Catechins , a kind of flavonoid ,a fat burning component which boosts weight loss, increases metabolism by increasing the metabolic efficiency makes exercise more effective and helps body to process nutrients in faster rate which ultimately affects body fat, waist circumference and triglyceride levels. In the combinations of jasmine tea and resistance training exercise, helps in both ,weight maintenance and weight loss. Jasmine tea has been known to reduce cholesterol and bad fats within the body. In addition, it can prevent formation of bad cholesterol. These things naturally helps to reduce your chances of heart disease and strokes.
Blue berries: Blue berries are abundant in Antioxidants like anthocyanin, Vitamin C & E and has a low calorific value.It is easily available and gives handful benefits in weight loss.It has insoluble fiber which boosts digestive process,which effects faster elimination ,by avoiding constipation. It contains no fat, cholesterol and sodium,which thereby helps in reducing fat and known to be a good belly fat reducer.It has polyphenols thus improves insulin levels in blood by maintaining correct sugar levels in the body.
Spinach: It is a good source of Iron, folic acid loaded with vitamins like A, K , C and B and minerals, like magnesium,calcium, Phosphorus, protein and dietary fiber with Omega-3 fatty acids, It has mild laxative properties which relief from indigestion and constipation,which helps in weight loss. It has a major role in reducing cholesterol and triglycerides naturally and a key marker of weight loss. As a dark, leafy green,lipolytic acid is being investigated for regulating blood sugar levels.It is also reported to combat from cancer and heart diseases as well.
Tofu : Tofu is made from soybeans and rich in vegetable protein, which clearly means it has the ability to make feel full faster than eating animal proteins. Replacing animal proteins such as pork, beef or chicken with tofu will reduce fat intake as well as helps in eating less at every meal. It aids in workouts by helping the body burn fat faster and more efficiently by reducing stubborn stomach fat. Its calorie content is low which is used in weight loss process. Its properties attributes unsaturated fats and lecithin which removes extra fat from the body.
Red & Yellow bell pepper: It is an excellent sources of vitamins A and C, potassium, folic acid, and fiber which contains molecule called capsaicin boost metabolism by raising body temperature which is shown to increase your fat-burning rate and promote weight loss by suppressing appetite.It also has carotenoid pigments,which decreases blood cholesterol and triglycerides,boost immunity,and reduce the risk of stomach ulcers. It is considered as low calorie food, and a good nutrient buster in body.
Mint: Mint leaves are very low in calories,contains vitamin C and B-complex potassium, magnesium, calcium, phosphorus and has Diuretic property in mint helps to reduce cholesterol levels and lowers the risk of obesity. It also stimulates the digestive enzymes that absorb nutrients from food and consume fat and turn it into usable energy. It therefore increases the amount of fat that is being consumed and put to use, rather than being stored and contributing to your weight gain.
Mushroom -Contains micronutrients components as well as antioxidants, Vitamin B and D. Mushrooms are a good source of fiber and unsaturated fatty acids but low in calories. It contains polysaccharide that has anti-tumor properties and protects liver and relieve stomach ailments(hyperacidity, gallstones, ulcer, anemia). Mushrooms also has cholesterol lowering properties.
Cranberry Juice : This magic fruit is rich in antioxidants ,vitamin C and salicylic acid.Health benefits include weight loss and detoxification.Having a full glass of cranberry juice with breakfast suppresses appetite and result in fewer calorie consumption .Cranberry juice helps in adequate hydration and energy boost during regular exercise. cranberry juice showed effect on reducing cholesterol levels and significant decrease in both body weight and body mass index.
Coconut water : Coconut water is a refreshing drink composed of sugars, vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones .Coconut water helps in boosting the metabolism of the body., hence maintaining adequate body weight. – It is rich in potassium, minerals, and essential vitamins, which keep the body fit and healthy and reduces gaining weight due to unhealthy eating or low metabolism.Coconut water with lime juice helps in improving digestion and losing weight. It also helps in proper functioning of the thyroid gland.
Olive Oil: Olive oil is a fat obtained whole olives are pressed to produce olive oil.Health benefits of olive oil basically includes relief in cardiovascular diseases ,maintain healthy cholesterol levels and weight loss.Olive oil combined with diet rich in vegetables, fruit, legumes and whole grains has proven weight loss results. The nutrients in cruciferous veg such as broccoli and cabbage are better absorbed with olive oil and fulfills satiety . Olive oil is classified as healthy fat and is found to have the most effect on heart health ,blood pressure and levels of good cholesterol .Hence, aiding weight loss.
Broccoli: Broccoli is high in essential dietary fiber, vitamins and minerals. Broccoli is loaded with numerous nutrients. It is as an excellent source of vitamins C, K and A, as well as folate and dietary fiber. Broccoli is a low-calorie food that suppresses appetite .Also, Broccoli’s high fiber levels and water content add volume to your meal without adding empty calories.Broccoli due to its high fiber content gives a feeling of fullness and satiety.
Oregano :Oregano is a herb that provides food flavor with a number of health benefits due to its antioxidants and antibacterial properties. Oregano contains fiber, iron, manganese, vitamin E, iron, calcium, omega fatty acids, manganese, and tryptophan.Oregano is also a rich source of Vitamin K . It fights harmful viruses and bacteria in the digestive tract, which can become weight from waste over time. Oregano also aids in digestion, helping to decrease bloat and constipation, Hence reducing waist . Also, the scent of oregano has been shown to increase the , serotonin, a mood control hormone in the body which prevents over eating during depression or stressed situations . Therefore aiding in weight loss.
Parsley: Parsley is a culinary ,medicinal herb and a functional food known for its antioxidants and therapeutic uses in diet.Parsley has zero cholesterol and fat, and rich in antioxidants, vitamins, minerals, and dietary fiber. The herb helps in controlling blood-cholesterol, and may offer protection from free radical. Parsley is a low calorie and high fiber herb .Hence, it is a nutritious addition to weight loss.
Red Cabbage :Red cabbage is low calorie vegetable loaded nutrients like anthocyanins and fiber that help weight loss and fulfills satiety.Fiber present in red cabbage helps in lowering cholesterol ,preventing constipation and also promotes weight loss. Also Red cabbage provides with vitamin C and vitamin K important for detoxification and aid in weight loss.
Ginger: Ginger is an herb used fresh, dried and powdered, or as a juice or oil as a flavoring agent .Increased consumption of ginger decreases the risk of diabetes,heart disease and obesity. It helps in lowering weight due to its high vitamin c content that help eliminating waste ,fights fluid retention, helps detoxify the body .Ginger used as tea, lemonade or in salads has a thermogenic effect that raises the temperature of the body and helps boost metabolism hence result in fat burn .Also,ginger works as a natural appetite suppressant .
Roasted Chana: Dry roasted Chana or whole black grams (chickpeas) are eaten as snack.These are good source of protein, fiber, folate, minerals and fatty acids. Roasted Chana is low in fat and provide energy, and satiety These are known to be an effective natural aid for weight loss due to their high fibre content which provide energy ,control appetite and give feeling of fullness.