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You are what you eat. By that logic, shouldn’t you eat the best possible foods, to ensure that you’re in the best health possible? A healthy diet ensures that you live a healthy life, and consuming the right kind of foods will not only keep you in shape, but also prevent illnesses and health complications. So what should you be eating? You can start by including superfoods into your diet.

What are superfoods?

These a foods- mostly plant based- that are packed with nutrients like antioxidants, healthy fats, fiber, etc. that are good for your health. There is no set criteria for determining what a superfood is, but they have larger quantities of vitamins and minerals that can help you live a longer and healthier life.

Some of the nutrients that certain superfoods contain include antioxidants, thought to ward off cancer; healthy fats, thought to prevent heart disease; fiber, thought to prevent diabetes and digestive problems; or phytochemicals, the chemicals in plants responsible for deep colors and smells, which can have numerous health benefits.  

Superfoods to eat:

1. Berries: These delicious bite-sized foods are packed with antioxidants, which help boost immunity and ward off life-threatening diseases. A 2012 study conducted by Harvard University showed that one serving of blueberries or two servings of strawberries a week may reduce the risk of cognitive decline in older adults.

2. Avocado: Avocados have numerous health benefits, and are extremely tasty too! They help keep your heart healthy and increase your chances of a long life. Regular consumptions of avocados lowers your LDL- bad cholesterol- and increases levels of HDL- good cholesterol- in your body. They also help your body absorb vitamins that are good for your heart like beta-carotene and lycopene.

3. Beans: It’s no secret that legumes are high in protein content, and by default are good for your body. In 2004, a study was conducted on elderly people living in Australia, Japan, Sweden and Greece and found that participants had a 7%-8% reduction in death for every 20 grams of legumes they consumed daily. This is because legumes increase levels of fatty acid butyrate, which helps prevent cancer.

4. Garlic: Garlic adds great flavour to everything, and also helps you live a healthier life! Studies have shown that the phytochemicals present in garlic can prevent the formation of carcinogenic chemicals in the body. Furthermore, women who consume more garlic have reduced risk of developing colon cancer.
   
5. Whole grains: Consuming whole grain foods is always a better alternative to their refined alternatives. It is a better source of fiber and studies claim that it can reduce risk of early death by 22%! In addition, they can also protect against diabetes, heart disease, some cancers, obesity as well as reduce cholesterol, blood sugar and pressure levels.

6. Ashwagandha: Also known as Indian ginseng, ashwagandha has a wide range of health benefits. It helps protect the body against cancer and diabetes, reduces inflammation, prevents arthritis and asthma, as well as manage stress and hypertension. In addition, it also has a healthy dose of antioxidants, which helps regulate the immune system. It is a key ingredient in Proliva’s active kids, and ensures that your child has a head start in life.

7. Dark chocolate: Yes! Chocolate is good for you! In a Harvard study conducted in 1999, of 8000 participants, men who ate small amounts of chocolate at least three times a month lived for a year longer than those who didn’t. The reason for this is flavonols, the antioxidant found in cocoa beans. While all chocolate- in moderate quantities- is good for you, stick to dark chocolate as it has the best health benefits.
   
8. Nuts: Go nuts! These foods are a great source of unsaturated fats and make a healthy snack for when you get hungry between meals. Not only are they high on protein, they are also a good source of vitamins, minerals and phytochemicals. They also contain resveratrol, that activates genes to slow cellular aging.
   
9. Turmeric: A homegrown spice, with several health benefits. Turmeric contains a medicinal compound called curcumin, which is the main active ingredient. It has powerful anti-inflammatory effects and is a strong antioxidant. It is one of the active ingredients in Proliva’s range of supplements.

10. Brahmi: A perennial herb that has been a constant in ayurvedic medicine over the centuries, brahmi has a lot of important health benefits. It is extremely good for the brain, and improves cognitive functions. It also aids in cleaning the body of toxins, treats respiratory conditions, relieves stress, boosts the immune system and helps in preventing cancer. It is one of the main ingredients in Proliva’s active kids, and helps your child stay sharp and healthy.

11. Green tea: Green tea is touted for its anti-aging properties-it is the secret to the Japanese’ longevity. It is the world’s second most popular drink-after water- and has other health benefits as well; it reduces your risk of developing heart disease or Alzheimer’s, helps you maintain better bone mineral density, wards off eye diseases that affect vision in older age and prevents strokes. It is one of the main ingredients in Proliva’s Light n Lean.

12. Psyllium Husk: A natural fiber that promotes intestinal health, a dose of psyllium husk everyday will make sure that your body runs smoothly. It’s a 100% natural fiber that has positive effects on heart health and cholesterol levels. Studies have also shown that it helps control the glycemic index of people with diabetes. It is one of the active ingredients in Proliva’s Light n Lean.   

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.