The year 2020 was a very bad year for health due to coronavirus. This year is coming to an end, and everyone is hopeful that the coming new year will be healthy for everyone. In the new year, you should take care of your diet as much as you are keeping now. Today we will talk about 7 such superfoods that you can eat and start your new year diet plan. The special thing about these superfoods is that they are full of many healing properties at the same time. While these superfoods are good for your physical health, it is also beneficial for your mental health. Apart from all these, they are also immunity boosters. So, let’s know about these 7 superfoods (Food Trend Predictions For 2021) in detail.
Here are Top 7 Superfoods That You Can Include In Your New Year Diet Plan 2021 –
1.) Sweet Potato
You can eat a sweet potato in breakfast for the first day of the new year diet plan. Sweet potato is not only delicious to eat but is also very beneficial for health. Sweet potato contains up to 769 per cent vitamin A, which you can eat daily and start your day healthy. Apart from this, sweet potato has anti-atherosclerotic, antimutagenic, anti-virus, anti-oxidative, antihyperglycemic and antihypertensive properties used in different ways in the body. Its vitamin-A corrects your vision, while it is very good for bones and skin. Apart from all this, the one most beneficial thing is that sweet potato contains a good amount of fiber, which keeps your digestive system right and strengthens your immune system. Apart from all this, some studies have shown that eating sweet potato can improve your brain health. Eating it is also beneficial for diabetes patients.
2.) Green Beans
Talking about the benefits of eating green beans, first of all, it is very beneficial for your heart health. You can try different recipes in the new year by adding green beans. Many nutrients are found in them such as fiber, vitamins, minerals, protein, calcium, iron, which provides energy in the body and gives it the strength to fight many diseases. It is beneficial for your hair, muscles, bones and skin. A good amount of vitamin C is also found in green beans. One cup of this contains 12.2 mg of vitamin C, about 25 per cent of the daily recommended value. Vitamin C is an antioxidant that assist in increases your immune system. It is also essential for the production of collagen and helps protect your skin from oxidative stress.
3.) Zinc Rich Food
To avoid coronavirus and increase immunity, the emphasis was also placed on eating zinc-rich food. Lack of zinc in the body can purpose immunity, skin weakness and many other problems. According to medical experts, zinc can control dangerous diseases like diabetes. Therefore, we should include zinc-rich foods in our diet. Such as
- peanut
- Mole
- Egg yolk
- Glory
- Include mushrooms etc. in the diet
4.) Chia Seeds
Calcium, which is present in chia seeds, is most important for strengthening bones. Eating chia seeds with milk makes your bones strong. Apart from this, Omega-3 fatty acids, fiber, protein and antioxidants are also found in Chia seeds. For this reason, chia seeds are also called superfoods. Talking about chia seeds’ benefits, its omega-3 fatty acid helps increase HDL cholesterol, which is good cholesterol and prevents heart attack and stroke. Chia seeds also contain almost all carbohydrate fibers, which can help you lose weight. Also, Chia Shids can help keep blood pressure and blood sugar levels down in the body, improving heart health.
5.) Green Tea
Green tea is very beneficial for weight loss. It not only helps in burning fat, but it also improves the functioning of the brain. In addition, it reduces the risk of heart disease and boosts energy. Green tea is also loaded with polyphenol antioxidants, including a catechin called Epigallocatechin gallate (EGCG). These antioxidants can have various helpful effects on health. These can increase the metabolic rate and reduce weight rapidly in a short time. Also, bioactive compounds in green tea have various protective effects on the brain. These reduce the risk of dementia, a common neurodegenerative disease reduction in older adults.
6.) Vitamin B12 Foods
Vitamin B12 is a water-soluble vitamin, which performs many vital functions in your body. They help keep your veins healthy and support the production of DNA and red blood cells and correct normal brain function. Vitamin B12 is absorbed into the stomach with the help of a protein called internal protein. This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells. Your body stores excess vitamin B12 in the liver and helps in many body functions. The Indian diet is rich in vitamin B12 foods. like
- Lassi
- Buttermilk
- cottage cheese
- Anda Bhurjee
- curd
- Rice
- Chicken and Fish
- Mole etc
7.) Omega 3 Foods
Omega-3 fatty acids are very beneficial for the body. These boost the work of your body and brain. Omega 3 fatty is found to have antidepressant properties, which relieve depression. According to a report by (HMS) Harvard Medical School, omega-3-fatty can also be effective in relieving anxiety symptoms. Triglycerides can be reduced by the use of omega-3 and also overcome the problem of irregular heartbeat. This can slow down plaque formation (plaque) in the arteries and reduce the increased blood pressure. This way is also very beneficial for heart health. It has anti-inflammatory effects, which reduces inflammation. It is also very beneficial in inflammation related to arthritis, asthma and inflammatory bowel disorder. Omega-3 fatty acids are available from both vegetarian and non-vegetarian sources. Such as
- Walnut
- Linseed
- Sunflower and Mustard Seeds
- Soybean
- Sprouts
- Tofu
- Cauliflower
- Green Beans
- Broccoli
- Sheljam
- Green leafy vegetables and fruits like strawberries, raspberries are found in plenty
Include these healthy foods in your diet and adopt different recipes. So, take special care of your diet and exercise in the new year and keep yourself fit and healthy, both physically and mentally.
