Top 20 Superfoods To Help You Live A Longer And Healthier Life

1 Apples

These tangy, crunchy fruits have, from time immemorial, been known to keep you healthy and keep the doctor away. Apples contain quercetin, an antioxidant that has been found to reduce the risk of a lung cancer. Apples also contain loads of boron, a natural diuretic, and fiber. It has been found that eating apples reduces the risk of asthma, diabetes, and cardiovascular diseases.

2 Apricots

Apricots come in the category of superfoods as they are an abundant source of vitamin C and vitamin A. The latter is integral for a strong immune system and healthy eyes.

3 Artichokes

This spiky, high fiber vegetable contains magnesium in enormous quantities, which is integral for 300+ biochemical reactions within our body. Artichokes may also serve the functions of regulating digestion and lowering cholesterol.

4 Asparagus

These act as a natural diuretic, meaning they can help you get rid of your body waste and help preventing bloating. Asparagus is also high in vitamin K, and folate, the latter being good for curing birth defects incurred during pregnancy in children and preventing anaemia in adults. Half a cup of asparagus everyday is sufficient for your body.

5 Avocados

Avocado, actually a summertime fruit, is full of healthy fats, which are good for you. The monounsaturated fats found in avocados can decrease the risk of heart disease, benefit brain activity, and are good for your cholesterol. They are also full of vitamin B6, vitamin E, and folate. Vitamin B6 is needed in the body for producing glycogen, which, stored in muscles and liver, acts as a backup energy source for the body and is beneficial for skin health.

6 Bananas

It is common knowledge that bananas are high in potassium, which is great for replacing lost electrolytes after drinking or a hard workout, and maintaining muscle health. Bananas are also rich is vitamin C, B6 and fiber, the latter making them wholesome to fend off hunger.

7 Beets

This purple-red vegetable contains betalin, which is helpful for prevention of liver and heart diseases. Beets are also a rich source of nitrate, which helps prevent dementia and is good for your brain health as it improves the blood flow to the brain.

8 Bell peppers

yellow, red, and green bell peppers can be cooked in a lot of way and taste good every time. Red peppers are an enormously abundant source of vitamin C, housing thrice of the recommended daily intake level of the vitamin. They are also rich in lycopene, which helps in preventing many cancers, such as prostate cancer.

9 Berries

Acai- These little berries contain loads of Anthocyanin, a flavonoid that helps increase the volume of antioxidants in your bloodstream. They also contain amino acids, helpful for ensuring good muscle health and regeneration. They can even fight cancer and aging.

Blackberries- Though lesser known, blackberries contain even higher amounts of antioxidants than the very popular blueberries. Blackberries are also rich in magnesium, vitamins C and A, proteins, and on top of it all, they contain meagre amount of sugar.Anthocyanin found in them helps them lessen the risk of cancer, heart diseases and diabetes.

Blueberries- blueberries have always been considered a superfood. They contain vitamin C, Anthocyanin, and fiber. They are known to improve memory by increasing communication between brain cells and prevent inflammation in the brain. They can also prevent or delay the onset of Alzheimer's. Frozen ones make a great summer snack.

Lingonberries- These, mostly found in Scandinavian countries, are good for treating urinary tract diseases, just like their closely related cousin, cranberries. They also replace antioxidants, lower inflammation and fight staph infections.

Goji- These berries, even though small, contain vitamin C in abundance, much more than oranges. They also house vitamin E and loads of antioxidants.

10 Black beans

These are full of fiber, complex carbohydrates and proteins that will help you fend off hunger. When eaten along with brown rice, you get all of the 9 essential amino acids. They contain no saturated fats, the the flavonoids found in beans keep the arteries soft and pliable.

11 Broccoli

Broccoli, from time immemorial, has been known to be a staple superfood. It's also popular as the kids’ most hated green veggie. But, broccoli is actually good for you. It has loads of fiber which keeps you full for long and helps in digestion. Broccoli is also rich in Vitamin C and folate, which reduces the risk of stroke, certain cancers and heart disease.

12 Brown Rice

whole grains are always healthier than refined foods. So is the case with brown rice. Brown rice is full of fiber, which keeps you full for long and helps in digestion. It is also rich in manganese, which is needed for energy production in the body.

13 Brussels Sprouts

These small, leafy, Green lobes may not taste good, but make up for that with the high nutritional content in them. These have glucosinolates in high quantities, the compounds that help ward off cancer. Brussels sprouts are also rich in vitamin C and A, potassium, fiber, a little protein, and choline. One cup of Brussel sprouts will give you loads of vitamin K1, which helps in blood clotting.

14 Cabbage

This is another highly underrated superfood. They have fiber, glucosinolates, vitamin A and vitamin C in abundance. Red cabbage also has high amounts of anthocyanin.

15 Carrots

Carrots, as is popularly known, are rich in vitamin A and are thus good for your eyes and maintaining a healthy skin.Beta- carotene is responsible for the orange colour of carrots, which then converts into vitamin A. Regular intake of carrots can help curb age related eye disorders such as Cataracts and macular degeneration.

16 Cauliflower

Cauliflowers reduce the risk of stroke. They are also high in manganese, vitamin C and fiber. Due to interaction with estrogen, cauliflower may reduce the risk of cervical, breast and uterine cancers.

17 Cherries

The dark crimson colour of the cherries comes from anthocyanin. Tart cherry juice and cherries help in muscle recovery, which makes them very useful for athletes. Their natural anti inflammatory properties help reduce risk of heart diseases, arthritis, muscle soreness and gout. Cherries are also rich in melatonin, which regulates the body’s sleep cycle and improves the quality and duration of sleep.

18 Chia Seeds

These are high in fiber, protein, omega-3 fatty acids, and phosphorus. These seeds are a complete protein as they offer all of the 9 essential amino acids. 3 tablespoons of chia seeds contain 5 grams of protein and 10 grams of fiber.

19 Coconut/ Coconut Oil

It is a rare natural source of lauric acid, which helps prevent high blood pressure and high cholesterol. It has also found to treat acne scars. It is a natural antiviral, antifungal, and antibacterial. The natural saturated fats found in coconut are good for your health, unlike the processed fats.

20 Dark Chocolate

Dark chocolate, in addition of being delicious, is full of antioxidants which keep your heart and body healthy. When buying dark chocolate, choose one which has low added sugar and very close to natural.