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12 Super Rich Foods

What is Super Food?

“Superfood” have particular benefits to health because of their nutrient content and other molecules it contains. These are also commonly called “functional foods”.

To maintain or improve your health or immunity these super foods work as a catalyst for better and healthy living. These foods help you to be more productive, live longer and have healthier life as they have body healing compounds, kill harmful bacteria and reduce inflammation.

1. Avocados

Avocado is scientifically known as Persea Americana

This fruit is recommended highly for its high nutrient value. It is the main ingredient in guacamole. Avocados contain a wide variety of nutrients. Here are some of the most abundant nutrients.

Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6, Vitamin E. It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.

2. Beans

Beans are a great source of iron and fiber and can keep your cholesterol levels in check, lower heart disease risk, reduce cancer risk, and keep your body humming for longer periods of time. Studies have proven that those that eat beans on a regular basis weigh 7 pounds less and have a slimmer waist than their bean-abstaining peers.

There are 9 variety of beans they are chick peas, pea nuts, soy beans, pinto beans, navy beans, black beans, kidney beans, peas, and lentils. These beans also contain calories, protein, fiber, Vitamin B9, Manganese, Copper, Iron, Vitamin B1, Vitamin K, Magnesium, Phosphorus, saturated fat which are essential ingredients for the body. They are also a great replacement for meat as a source of vegetarian protein.

3. Berries

It doesn't really matter what kind of berry you eat--they're all packed with fiber, compounds, and antioxidants that, when eaten regularly, help keep your mind and body strong. Blueberries can help improve memory and can reduce the effects of Alzheimer's and dementia. And, a mere cup of strawberries packs a full-day supply of vitamin C, which contains skin-firming properties.

There are 8 types of berries Blue berries, Raspberries, Goji berries, Strawberries, Bilberries, Acai berries, Cranberries, and Grapes. Berries help reduce stress, lower risk of heart disease, reduce risk of type 2 diabetes, 

Strawberries is one of the most highly consumed berries across the world and it is one of the best sources of Vitamin C. 

These berries contain calories, fiber, Vitamin A, C, K, Manganese, Copper.

4. Broccoli

This green vegetable is packed with bone healthy vitamins like C, A, and K and can quell tumor growth and reduce the overall risk of cancer.

Broccoli has long been touted as one of the healthiest veggies because of its nutritional value. This superfood is loaded with fiber, antioxidants to fight cancer, and vitamin C to aid in iron absorption. There are several benefits which can be obtained from consuming Broccoli – has cancer preventing properties, helps fight Arthritis, reduce inflammation, has anti-aging properties, and improve the immune system, detoxify, helps weight loss and is rich in protein. 

5. Dark chocolate

Dark chocolate is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Believe it or not, chocolate is a healthy treat, as long as you choose wisely. Dark chocolate may even boost your mood

 Dark chocolate is high in few quiet nutrients, compounds, minerals – Iron, Fiber, Manganese, Magnesium, 

 6. Eggs

Egg yolk contains antioxidants that help keep your eyes healthy, reduce the risk of macular degeneration, and may even protect your skin from UV damage. Eggs also contain brain development and memory-enhancing choline.

Egg has multi vitamin and other nutrients such as -  Vitamin A, B, C, D, E and Protein, Calcium, Phosphorus, Iron, Magnesium, Sodium, Zinc and Copper. 

7. Fish (the oily variety)


Often hailed as one of the healthiest foods in the world, salmon boasts endless vitality-boosting benefits. It's a good source of lean protein which helps keep you feeling full for longer, supports muscle growth and repair, and boosts metabolism, making it great for helping maintain a healthy weight.

It's also packed full of nutrients, like omega-3 fatty acid - known, among other things, to promote heart and brain health. Iron, calcium and selenium have antioxidant properties, meaning it could help protect against certain cancers and support healthy immune function. 

8. Nuts and seeds

Seeds and nuts are nutritional powerhouses, packed with abundant minerals, vitamins and nutrients. If you’re not eating enough of them, it is time to add them in your daily food consumption.

  • Walnut – is rich in Omega 3 fatty acids, protein, fiber, magnesium, and phosphorus. They also aid in weight management.
  • Pista – contains lowest calories and is good source of vitamin B6, copper and manganese
  • Almonds – rich in calcium (highest amongst nuts), protein, fiber, vitamin E, copper and Magnesium.
  • Cashew nuts – are good source for copper magnesium and iron.
  • Peanuts – are rich in protein, magnesium, phosphorus, manganese and vitamin E.
  • Pumpkin Seeds – rich in Vitamin B, Iron, magnesium, Zinc, protein and also known to reduce anxiety. 
  • Flax Seeds – Lowers cholesterol and stabilize blood sugar. Contain Omega 3 fatty acids which are beneficial for brain and eyes.
  • Chia Seeds – they are high in iron, folate, calcium and magnesium. They are beneficial for bone and dental health. They are rich in omega-3 fatty acids, which reduce triglyceride levels and improve heart health. Their soluble fiber content also helps in stabilizing blood sugar level and decreasing cholesterol.

9. Oranges

Oranges are one of the best sources vitamin c. They boost the immune system, prevent stroke, regulate glucose levels. 

10. Spinach 

Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.

11. Sweet potatoes

They are a good source for vitamin A which helps in strengthening the immune system, eye and bone health. sweet potatoes are also a good source of dietary fiber; along with vitamin B6, potassium, and manganese. 

12. Yogurt

Yogurt contains good bacteria for a healthy gut and reduced intestinal illnesses. And, because it's so rich in calcium, it also aids in the prevention of osteoporosis. Yogurt is one of the best sources for calcium and vitamin D which helps to keep bones strong. Greek Yogurt is the best because it contains twice the protein of regular yogurt. 

Daily ritual:

One of the daily rituals which I have been practicing every day is to drink warm water with lemon with turmeric and at times add honey. This has been my routine for close to 2 years now. I had lot of migraine, acidity, immunity issues and all of this has now gone. It also has kept me to manage my weight. 


Minerals, nutrients and Vitamins and their importance in food. 

Calories – you need calories for energy. 

Protein – There are multi benefits of having proteins in your food.

  • Reduce Appetite and Hunger levels
  • Increase Muscle Mass and Strength
  • Good for the bones
  • Reduces cravings and desire for late night snacking
  • Increase fat burning
  • Lowers blood pressure
  • Helps to manage weight loss
  • Helps to repair your body by itself after injury
  • Helps to stay fit as you age  

Fiber – fiber is classified into Soluble and Insoluble fiber. 

  • Soluble fiber dissolves in water and may help your body absorb vital nutrients from foods. 
  • Insoluble fiber stays in its fibrous form, helps food pass through the digestive system, and adds bulk to the stool.
  • Key benefits come from eating a diet rich in fiber. 
    • Fiber slows the rate that sugar is absorbed into the bloodstream. 
    • When you eat foods high in fiber, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast.

 Copper – helps in making red blood cells, maintain nerve cells and immune system

Manganese – Reduce inflammation, helps in blood sugar regulation, helps in metabolism, contributes to good Thyroid health. 

Magnesium – helps in bone health, calcium absorption, diabetes, heart health, migraine, relieving anxiety

Potassium – helps maintain blood pressure and cardiovascular health, bone and muscle strength.

Iron - Iron promotes healthy pregnancy, increased energy, and better athletic performance. Iron deficiency is most common in female athletes.

 Sodium – Helps in Fluid Balance. Sodium is essential to hydration because it assists the hydration process by increasing the rate of fluid absorption. Muscle Contraction. Nerve Transmission. Natural Source of Electrolytes. Improved Athletic Performance.

Zinc – regulates immune system, helps reduce diarrhea, helps in memory retention, reduces common cold, helps in wound healing, 

All minerals listed above are to be consumed in very low in terms of mill grams. The fruits and vegetables provide enough source of these minerals. Any excess consumption of these minerals will lead to health risks. Consultant your physician for advice. 

Vitamins: There are vitamins which we consume and are essential for our body. 

  • A – helps in immune system fight infections. Helps keeping your skin healthy. 
  • B1 (thiamin) – releases energy from food and keeps nervous system healthy. 
  • B2 (Riboflavin) – keeps skin, eyes and nervous system healthy.
  • B3 (Niacin) – keeps skin and nervous system healthy.
  • B5 (Pantothenic acid) – important for making blood cells and convert the food into energy.
  • B6 (Pyridoxine) – store energy from protein and carbohydrates in food.
  • B12 – helps make red blood cells and keep the nervous system healthy. 
  • C – protects and keeps cells healthy, maintains healthy connective tissue, heal wounds
  • D – helps regulate amount of calcium and phosphate in the body. It is important for bones. 
  • E – is an antioxidant that helps repair damage cells, keeps your skin and eyes healthy. Strengthens immune system.
  • K – is important for healthy bones and blood clotting. 

The opinion is expressed by the writer and opinions are of their own based on research. This is only for general reading and awareness purpose. In case of any deficiency or ailments it is always suggested to consult your family physician.