6 Top Everyday Superfoods You Should Incorporate in Your Daily Meals!


Medically reviewed by

Bajaj Finserv Health


4 min read

Key Takeaways

  • One of the important reasons to eat broccoli is that it contains antioxidants
  • Avocado fruit benefits your health by minimizing your cholesterol levels
  • Rich vitamin C content and fiber are some health benefits of kiwi fruits

Losing weight is quite challenging as you need to constantly watch what you eat. Though fad diets are popular, they may not be helpful in the long run. Enjoying every morsel of food you eat makes your weight loss journey truly worth it. It also helps you make this into a lifestyle change and a habit forever. To do all this, there’s nothing better than including everyday superfoods as a part of your daily meals! These foods are rich in micronutrients and delicious too.

Superfoods have amazing healing powers that can lower your cholesterol and reduce your risk of heart ailments. These healthy food options have absolutely no side effects. All you need to do is to fill your plate with different superfoods and see how they help you maintain weight and fight diseases! Here are 6 essential everyday superfoods that you should add to your daily diet.

Eat broccoli and reduce risk of cancer

This cruciferous vegetable contains compounds that can fight cancer. Its nutritional composition is one of the main reasons to eat broccoli. A cup of broccoli consists of the following nutrients.

  • Vitamin K: 194%
  • Fiber: 2.5g
  • Folate: 14%
  • Vitamin C: 205%
  • Calories: 30

Broccoli is packed with potent antioxidants that protect your cells from free radicals [1]. It has a mild, earthy flavor and is a versatile vegetable to cook with. In the kitchen, the uses of broccoli vary from soups and salads to grills. Be it cooked or raw, this vegetable is unique and delicious.

Additional read: Convincing Reasons to Why You Should Eat BroccoliFoods in daily diet

Include oats in your diet to reduce heart ailments

One of the biggest health benefits of oats is that it reduces bad cholesterol. Since it is rich in soluble fiber, eating oats can reduce the risk of heart diseases as well. Though oats contain high percentage of carbs, the presence of fiber ensures that sugar is released slowly to your blood. This way there’s no sudden spike in blood glucose levels. If you have ½ cup of oats, you get approximately 10g of proteins.

Improve your vision with avocados

An avocado fruit benefits your health by lowering cholesterol and maintaining your cells. It is a rich source of vitamin E, which works like antioxidants by protecting your body from harmful free radicals. Vitamin E can improve your memory and cognitive skills as per studies [3]. Avocados also contain lutein that promotes good eye vision. Packed with fiber, avocado helps you maintain a healthy weight apart from decreasing constipation.

Reduce the risk of osteoporosis by having spinach

This leafy vegetable contains omega-3 fatty acids and folate. These nutrients can protect you from health ailments such as osteoporosis, heart disease and stroke. Folate also improves your blood circulation. When it comes to spinach nutrition facts, remember that it also contains lutein. This compound is capable of fighting macular degeneration [2].

A cup of spinach has following nutrients.

  • Calories: 41
  • Tryptophan: 21%
  • Vitamin A: 377%
  • Vitamin B2: 24%
  • Folate: 67%
  • Iron: 35%
  • Vitamin C: 29%
  • Fiber: 17%
Additional read: Eat Spinach and Keep Your Health in the Green. Here’s How

Get a restful sleep by eating kiwis

When you eat a kiwi health benefits are packed alongside its amazing flavor! One of the most important health benefits of kiwi is that it is rich in vitamin C. This vitamin is a powerful antioxidant and helps detoxify your blood. It is also one of the perfect travel foods you can carry with you. One whole kiwi gives about 46 calories and contains these nutrients.

  • Potassium: 8%
  • Vitamin C: 120%
  • Fiber: 8%

Also Read: Kiwi Fruit Benefits

Flush out toxins from your body with fox nuts

Having fox nuts benefits you in multiple ways. They are rich in proteins and fiber with low fat content. Being a rich source of calcium, fox nuts promote good bone health too. Proteins present in foxnuts provide the required energy even when you are fasting. Eating a bowl of fox nuts daily can make you look young and your skin glow! Since fox nuts contain good fats, they are an ideal snack for heart patients as well. Other nutrients present in fox nuts include phosphorous, magnesium and potassium. They aid in flushing out harmful toxins from your body.

Since it is important to have superfoods, make sure you include them in your diet in some way or another. Be it cancer, BP or diabetes, these nutrient-dense foods promote a healthy life. For further advice on nutrition, connect with reputed dieticians on Bajaj Finserv Health. Book an online dr appointment and get personalized diet plans to suit your health.

Published on 2 Dec 2021Last updated on 4 May 2022
  1. http://www.aqpingredients.com/assets/food_1(2)297-312.pdf
  2. https://hort.purdue.edu/newcrop/proceedings1996/V3-516.html
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5751107/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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