HomeHealth articleshigh fibre dietAre Superfoods Really Good for You?

Why Should You Consume Superfoods?

Verified dataVerified data
Why Should You Consume Superfoods?

4 min read


Do you know about superfoods and their advantages? Read the article below to know why you should include them in your diet.

Medically reviewed by

Dr. Preetha. J

Published At December 3, 2018
Reviewed AtJuly 27, 2023

What Are Superfoods?

Superfoods are those foods that provide incredible benefits to a person as they are nutritionally dense, packed with antioxidants and phytonutrients, and usually have low calories. They are not something artificial, difficult to find, or expensive nutrition powders, but we have been blessed with them as they are all naturally available. There are no particular criteria for a food to be considered a ‘superfood’. Superfoods are super-healthy, but all healthy foods cannot be counted as superfoods.

What Do Superfoods Do?

Superfoods enhance health by boosting the immune system, lowering the risks of infections, and disease progression, or preventing them completely. Though all superfoods have different nutritional properties, together they lead to the following effects:

  • Improved heart health.

  • A strong defense mechanism of the body.

  • Cancer prevention.

  • Decreased inflammation.

  • Lower bad cholesterol levels.

What Makes a Food a Superfood?

Superfoods have abundant health benefits and they are particularly rich in the following nutrients:

  • Antioxidants: They protect the different cells of the body from oxidative damage and may even lower the chances of cardiovascular diseases, cancer, etc.

  • Minerals: Minerals like calcium, potassium, iron, etc., are essential for the body to carry out its functions in the best ways.

  • Vitamins: Many important vitamins are found in them.

  • Fiber: High fiber content aids in decreasing bad cholesterol levels, preventing heart disease, and maintaining normal blood glucose levels in type 2 diabetes.

  • Flavonoids: These are present in plant-based foods. They provide anti-inflammatory and anti-carcinogenic effects.

  • Healthy Fats: Good fats or monounsaturated and polyunsaturated fats lower bad cholesterol levels, and prevent cardiovascular diseases and stroke.

What Are the Things to Consider While Having Superfoods?

Certain things should be kept in mind while including superfoods in the daily diet. They are as follows:

  • Consume a Well-Balanced Diet: Though superfoods contribute to good health and possess all essential nutrients yet having superfoods alone is not enough. Superfoods should be included in the daily diet and together with other foods, they should make a balanced diet. Gorging on a particular type of food can have deleterious effects on health.

  • Include a Variety of Superfoods: No particular food can provide all the essential nutrients required by our body so relying only on some of them is not recommended. Instead, different types of superfoods should be included in the diet to obtain different nutrients and benefits from them.

  • Take Proper Foods: Food when taken properly works as medicine. The daily diet should comprise fruits, vegetables, lean protein, whole grains, legumes, and nuts while restricting the consumption of sodium, saturated fats, and refined sugar.

What Are Some Common Superfoods?

Following is a list of common superfoods that should be consumed for their amazing benefits:

Blueberries: They are called the 'king of antioxidants.' This title is very apt owing to the vitamins and minerals present in blueberries. Blueberries contain a group of compounds called anthocyanins that have numerous benefits like preventing cardiovascular disease, diabetes, and stroke. In addition, they help prevent iron deficiency as blueberries contain vitamin C, which enhances iron absorption. They almost meet the 24 percent requirement of vitamin C as per the recommended dietary allowance intake. So, do consume blueberries. You can mix them with yogurt, which is a lovely source of probiotics that will cleanse your gut, cure bloating, and destroy harmful bacteria in the gut.

Turmeric: It is beneficial as it contains compounds called curcuminoids and specifically curcumin, which are anti-inflammatory and help combat free radical scavenging, thus preventing various metabolic syndrome disorders. In addition, you can add turmeric to milk and consume it at night as they have magical properties to prevent and cure cold and fever.

Amla (Indian Gooseberry): A tiny fruit loved by many, fulfills the need of the daily requirement of 65 to 90 milligrams of vitamin C just by consuming one tiny amla. It even competes with the large watermelon in its vitamin C content. Also, it is loaded with other nutrients like B complex vitamins, selenium, and magnesium. Do you know the secret of long and strong hair? Just protein? Amla has tremendous effects on long and strong hair, just like those shown in shampoo advertisements.

Flaxseeds: It is a wonderful superfood filled with fiber and aid in weight loss. It also destroys symptoms of iron deficiency anemia and pernicious anemia. You can have it plain or roasted. Sprinkle it on cut fruits to enhance the absorption of iron. You can even have it half an hour before or after your main meal for excellent benefits, as just a tablespoon of flaxseeds provides seven grams of fiber.

Chia Seeds: Make chia seeds your best friend as they are loaded with ample amounts of protein and fiber, and also, they are low in calories which will aid weight loss. In addition, they are rich in omega-3 fatty acids, which will promote good heart health. You can mix them with flaxseeds and consume them along with cut fruits. They help raise good fat levels (high-density lipoprotein), which remove bad cholesterol from the arteries and give it to bile through digestion, thus lowering the blood pressure and preventing a stroke.

Oats: They are a source of beta-glucan and rich in soluble fiber, which helps eradicate fatty streaks built up in the heart and thus prevent atherosclerosis. The best way to consume them is by making an oats smoothie by adding chia seeds and flaxseeds, a favorite fruit of your choice, and some yogurt, an essential probiotic. You can even have oats porridge in the morning which will lower the glycemic index and keep you energetic throughout the day.

Almonds and Walnuts: We all have heard since childhood that almonds and walnuts boost brain development. It is true. Almonds are a source of good fats, which will raise the high-density lipoprotein and decrease the bad cholesterol levels (very low-density lipoprotein). In addition, according to various research studies, almonds and walnuts are known to slow down the aging of brain cells. Thus, they are essential to developing one's cognitive development.

You can soak them or just consume six almonds during mid meals or in the evening. Even when you are too busy at work, you can consume them. Roasted horse gram is another healthy choice.


Superfoods are of utmost importance for a balanced diet leading to good health. They should be taken in appropriate quantities and in different types to get all their profits. In addition to exercise and regular physical activity, a healthy and nutritious diet can revitalize health.

Frequently Asked Questions


Which Is an Essential Superfood?

Several superfoods are available to enrich our health and enhance energy. Some of them are considered essential and include:
- Leafy vegetables like radish, cauliflower, cabbage, etc.
- Legumes.
- Whole grain.
- Berries.
- Yogurt.


What Are the Good Effects of Superfood Powders?

The superfoods have the following benefits:
- Improves the body’s ability to prevent cancer.
- Strengthens our immune system.
- Rich in antioxidants and other essential minerals.
- Controls cholesterol and blood glucose levels.


Which Foods Can I Take To Gain Energy in the Morning?

The food we consume in the morning provides the maximum energy to run the whole day. The following foods help in gaining energy in the morning:
- Add more protein, such as nuts, whole-grains to your morning breakfast.
- Add superfoods like chia seeds, flaxseeds, and berries to your salads and drinks.
- Drink fresh fruit smoothies.


Which Is Considered the Healthiest Superfood?

All the superfoods offer the same benefits. Improve the defense and immune system of the body, and lower bad cholesterol and blood glucose levels. However, green leafy vegetables are considered the primary and healthiest superfoods that greatly benefit the system. They can be consumed on all days or four days a week to attain maximum energy and other benefits.


Which Foods Can Increase Stamina?

Certain food can be taken to improve muscle mass, which gradually aids in improving stamina and gives the energy to carry out daily tasks. Foods that are rich in protein and other fruits and vegetables may enrich stamina, including eggs, green leafy vegetables, peanuts, lean meat, sweet potato, brown rice, fish, cottage cheese, etc.


Can I Lose Weight by Eating Superfoods?

Yes, superfoods offer high energy, and in addition, it provides a feeling of fullness. Therefore, following a diet along with superfoods may aid in weight loss and in maintaining proper weight. In addition, these foods provide the maximum nutrients needed by our body during the phase of weight loss. It is also essential to drink plenty of fluids and water to prevent dehydration.


How to Improve My Energy Level When I Am Tired?

Foods, especially those that are high in proteins and water, are essential in bringing back the lost energy and managing tiredness. Breakfast that is high in fiber content, nuts, and fruit smoothies helps provide the utmost energy and prevents tiredness. It is important to keep yourself hydrated to overcome tiredness and boost energy.


What Happens if I Eat Superfoods in Excess?

Anything in excess is harmful, even superfoods. Therefore, it is essential to maintain a diet chart or plan including two or three superfoods loaded with nutrients and in recommended amounts in a day. Eating them in excess may lead to toxic effects, an increase in weight, and other ill effects. Therefore, consuming in the right way and in the right amounts is required.


What Is the Mechanism Behind Superfoods?

Superfoods are said to provide the maximum health benefits due to the fact that they are high in antioxidants and other essential nutrients. Especially foods like berries, broccoli, cauliflower, cabbage, nuts, and yogurt, give us more energy and offers other benefits too. They also prevent the occurrence of cancer, delay aging, and reduce the risk of other systemic ailments.


Do Drinks Give Us Energy?

Yes, drinks do offer spontaneous energy. When these drinks are made out of superfoods like bananas, avocados, nuts, and berries, then they definitely offer a high amount of energy and reduce tiredness in the body. It is important that you take these drinks early in the morning along with your breakfast to attain maximum health benefits and high energy.


Are Superfoods Beneficial?

One’s health status can be improved with several superfoods. Including them in your daily diet may help in the following:
- Reducing weight.
- Fighting diseases.
- Preventing cancer and aging.
- Improves heart health, and many more.


Does Immunity Increase by Eating Certain Fruits?

Yes, fruits do play a vital role in enhancing our immunity. Especially when you consume fruits and veggies containing vitamin C, it enriches the immune system to function well. In addition, it helps in fighting several respiratory infections. It includes oranges, lemons, grapes, tomatoes, etc. However, take them in recommended dosage.


Is There Anything Like the Unhealthiest Thing in This World?

Just because unhealthy foods come in a way that is easily edible does not mean that they can be consumed every day. Most of the processed and packaged products are said to contain preservatives and other chemicals that affect our system. It includes processed meat, soda, frozen fries, canned products, etc.


Can I Gain Energy With Superfoods?

Superfoods are preferred the most as they provide high energy but do not increase the calorie level. Foods like nuts, lean meat, eggs, and leafy veggies are good for our health and provide the maximum energy that our body requires. One must take the recommended level of superfood daily to get the required energy and other benefits.
Quadros Krystel Godfrey Lavina
Quadros Krystel Godfrey Lavina



benefits of amlaflaxseedcurcuminantioxidanthigh fibre diet
Community Banner Mobile
By subscribing, I agree to iCliniq's Terms & Privacy Policy.

Source Article ArrowMost popular articles

Do you have a question on

high fibre diet

Ask a Wellness Expert online

*guaranteed answer within 4 hours

Disclaimer: Wellness medicine is not aimed to replace the services of your treating physician or allopathy medicines. Our site's information is to those who are willing to take responsibility for their health, being fully aware that the content published herein would not qualify as a prescription or specific medical advice. If users use the information and stop prescribed medication without their physician's consent, they bear full responsibility for their actions, and iCliniq-Wellness bears no responsibility for the same. Information on Wellness medicine should not be misinterpreted as a cure for any illness, as our body is complex and everyone reacts differently.

This website uses cookies to ensure you get the best experience on our website. iCliniq privacy policy