Do you believe that one food can supply all essential nutrients to your body? Well, this is not true. Let's bust this myth. There is no such thing as a superfood that can provide all health benefits, nutrients, and energy essential for the human body. It's all about combining different food items in a diet. 

But while selecting the food, keep in mind the calorie intake and its effects on the human body. Food and disease are closely related. Some foods slowly kill us and become the reason behind chronic diseases like diabetes, cancer, obesity, and cardiovascular diseases.  

So it is essential to design the daily diet chart to encourage weight loss rather than weight gain and increase immunity to fight diseases rather than feeding the viruses and bacteria causing diseases.  

Berries

Of course, the berries are high in fiber, but their rich colors mean they are high in antioxidants and nutrients that fight against diseases. These can be consumed in many forms like fruit salad, dessert, etc. 

Blueberries are rich in antioxidants and protect against cell damage and reduce the accumulation of protein clusters in the brain, which causes Alzheimer's disease. So if there is a history of Alzheimer's disease in your family, then adding blueberries to your diet would prove to be beneficial. 

Strawberries are the sweetest source of polyphenols (helps burn fat), ellagitannins, and phytochemicals (slows down the colon and cervical cancer cells). 

Fish Like Wild Salmon

It is one of the tastiest suppliers of proteins and omega3 fatty acids. The human body cannot produce omega-three fatty acids. It proves beneficial in preventing cardiovascular diseases, reducing inflammation, increasing good cholesterol, and reducing cancer risk. It is also a great source of selenium (prevents cell damage) and vitamins D and B. You can also go for tuna, trout, herring, steaks, etc. 

Leafy Greens

Who isn't aware of the benefits of eating leafy vegetables? Dark leafy vegetables provide vitamin C, vitamin A, phytochemicals (plant nutrients), and calcium.

Spinach helps in liver detox by removing toxic fatty acids from your liver. In addition, it contains "betaine" and "choline," which helps turn off fat-storage genes of the liver. 

Beets contain nitrates, which help improve athletic performance, increase endurance, lower blood pressure, lower the oxygen requirement during exercise, and de-stiffens the arterial walls to protect the heart.

Watercress is known for its anti-aging effect. This beauty food contains beta carotene and daily recommended vitamin K intake, which keeps skin youthful and dewy. It is also a rich source of PEITC, which helps in fighting cancer. 

Nuts

Nuts like walnuts, hazelnuts, almonds, etc., are a great source of protein. These also provide monounsaturated fats and antioxidants, which help in reducing the risk of heart attacks. They also increase blood flow from the heart without increasing weight. However, keep their consumption in small amounts as they are high in calories.  

Cruciferous Vegetables

These veggies are an excellent source of vitamins, fiber, and phytochemicals like indoles and nitriles, preventing some cancers.

Cauliflower is packed with two cancer-fighting compounds: isothiocyanates and glucosinolates, which reduce inflammation that may result in prostate cancer. 

Eating broccoli just a few times a week can reduce the rate of breast, prostate, skin, lung cancers. It effectively "turns off" cancer genes, leading to the death of selective cancerous cells, slowing the disease's progression.

Kale is a rich source of phytonutrient that reduces a variety of cancers, like breast and ovarian cancers. These phytonutrients enable the liver to produce enzymes that neutralize the potential cancerous substances.

Legumes

Legumes are a rich source of plant protein, fiber, and folate. As a result, they lower the risk of heart disease. 

Kidney Beans are considered an effective pill for blood sugar control and provide reasonable protection against diabetes, particularly type 2. In addition, kidney beans are good at preventing and treating obesity-related diseases because of their high fiber content. This fiber takes more time to digest than other fibers, making it a very "low glycemic index" carbohydrate, lowering blood sugar spikes. Its benefits also include improved cholesterol and fast loss of body weight. 

Bananas

Bananas not only look like a smile but can also help you smile. This is because it provides a nutrient called folate, which helps fight depression by increasing serotonin, the happy chemical amount in the brain. But that's not the only reason to eat this yellow fruit - bananas contain 12 milligrams of choline, a fat-dissolving B vitamin that acts directly on the genes that cause fat to be stored in the stomach. It can be consumed in raw form, shakes, desserts, cereals, and many other forms. 

Quinoa

It is a very versatile seed for a gluten-free diet. Loaded with nine essential amino acids and protein provides the energy and nutrients required for growth. Quinoa also serves as a good source of fiber, magnesium, potassium, and iron, which helps keep Type 2 diabetes in control by stabilizing blood sugar levels. 

You can combine it with your hot breakfast cereal like oatmeal or use it as a topping in salads and soups. It can be cooked into a creative snack by popping it like popcorn. 

Teff

This is another choice if you are avoiding gluten in your diet. It is a flavored nut cereal free of gluten. Although it looks small, it has tremendous nutritional value! It's packed with a lot of fiber, bone-building calcium, essential amino acids, and vitamin C.

A more stressful lifestyle results in more belly fat even if your calorie intake remains the same. To gain the best health benefits of teff, swap your morning oatmeal celery with a protein-rich teff porridge. You can also top with cinnamon, apples, or a tablespoon of peanut butter. 

Whole Grains

Whole grains are one of the best sources of both soluble and insoluble fiber. They are also packed with several vitamins like vitamin B, minerals, and phytochemicals. Whole grains lower the level of bad cholesterol in the body and help in reducing heart disease and diabetes. Lentils are the richest sources of folic acid in the world. It also contains vitamin B, which helps create red blood cells that carry oxygen and improve communication between nerve cells and the brain. In addition, it has high fiber levels, which makes them a full superfood. It also helps in weight loss, especially belly fat.  Sprouted Whole Grain Bread is not a carb bomb like all other breeds. But, instead of destroying your weight loss goals, it accelerates the speed of weight loss. Dense in nutrients and protein, this bread is filled with lentils rich in folic acid, sprouting seeds, and grains like barley, a great source of fiber beta-glucan, which lowers the body's cholesterol level.