If you want to avoid the risk of diabetes, cancer and cardiovascular diseases, the diet can include 5 superfoods like dryfruits, spinach, lentils and broccoli sprouts. They are high in protein, which does not cause hunger. They keep our weight from increasing. Many rare minerals are found in these super foods. Such as polyphenol in walnuts, which is helpful in protecting against cancer.

According to a study published in the New England Journal of Medicine, if people include nuts instead of red meat or processed meat in their diet, premature death can be reduced by 8 to 17 per cent or so. The danger can be reduced from 5 to 10 years.

Add these 5 super foods to your diet

1) Dry fruits: will relieve constipation and weakness

Advantage: It is beneficial in preventing heart disease, high cholesterol, cancer, weakness, constipation, anemia and obesity. Along with protein, nuts also contain fat that is beneficial for the heart. Nuts are also found in fiber, calcium and magnesium. Walnuts contain polyphenol which is helpful in preventing many types of cancer.
How much to eat: About a quarter cup (30 grams) a day.
2) Spinach: It makes bones strong.

Benefits: Foster eyes, prevents heart, cancer disease, weak bones, constipation. It is a source of lutein, beta-carotene and zeaxathin. These phytochemicals protect against cancer. In addition to vitamins A, C, spinach also contains folate, manganese and magnesium.
How much to eat: 2 cups (60 grams).
3) Brockley Sprouts: It prevents heart disease and weakness

Benefits: It is beneficial in liver cancer, diabetes, heart disease, mental and physical weakness. Brockley sprouts are found to contain cancer-fighting sulforaphane which is anti microbial and neuroprotective. Reduces the impact seen with aging. Also prevents diabetes.
How much to eat: Half a cup (70 grams).
4) Sauerkrout (cabbage with yeast): It is beneficial in stomach diseases.

Advantages: Sauerkrout is a leavened cabbage. It benefits in diseases related to intestine, inflammation, weight and stomach. It contains iron, potassium, iodine, calcium, magnesium, manganese and sodium in addition to fiber, antioxidants, vitamins C and K.
How much to eat: 1 to 2 teaspoons.
5) Lentil: Controls cholesterol and blood sugar


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