Throughout the day we indulge in so many activities that at the end of the day we hardly have any energy left. There is no denying the fact that these days food contamination is rampant and we, therefore, need to include some form of superfood in our daily diet.

Unlike junk foods that are bereft of necessary nutrients, there is a class of food items that are nutritionally dense. These are called superfoods. They are super rich in minerals, vitamins, proteins, fibers, and other nutrients, which take your health to the next level. Moreover, superfoods don’t just have a positive effect on your health, but they even alter your immunity such that your body is able to ward off any deficiencies or diseases.

If combined with regular exercise, these plant and dairy-based food items can help you achieve your health goals while keeping you young and fresh. Include balanced servings of the following food items to feel better than you have felt ever before:

Blueberries
These beautiful looking fruits are extremely appetizing. Blueberries are often seen topping the list of superfoods, since they are extremely rich in phytochemicals, vitamins, and soluble fiber. A study has proven that the consumption of phytochemicals, known as flavonoids, is known to reduce the risk of heart conditions in women.

Kiwifruit
This is another delicious fruit that has several health benefits. Research has shown that consumption of kiwifruits helps in getting better sleep, since it contains serotonin, which helps in the maintenance and induction of sound sleep. It also has high levels of Vitamin C and antioxidants.

Dark green and leafy vegetables
Many of us try to run away from leafy greens; maybe after knowing how these benefit you, you will not run away. Green vegetables, especially dark green vegetables, are superfoods that are rich in calcium, zinc, iron, folate, Vitamin C, fiber, and magnesium. These nutrients are sufficient to keep you from developing all kinds of chronic illnesses, especially diseases like type 2 diabetes and heart disease.

If you are still not convinced, you will be more than happy to know that green leafy veggies contain high levels of anti-inflammatory compounds, called carotenoids, which can protect you from certain type of cancers.

So, next time don’t shy away from piling your plate with green vegetables like the following:

• Spinach
• Turnip greens
• Kale
• Collard greens
• Broccoli

If you dislike the bitter or bland taste, you can get creative and include them in your favorite salads, soups, stir-fries, smoothies, and curries.

Walnuts
Eating walnuts everyday can help you gain muscle. Walnuts are included in superfoods because they are a good source of Omega-3 fatty acids, which are known to be helpful for our brain. Additionally, consumption of walnuts is recommended for the prevention of all kinds of heart diseases.