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There are few food items which are said to have remarkable health benefits. It is advised that these superfoods be included in your meals to ensure a happy and healthy body.

Here are few of the popular superfoods and their special characteristics –

• Blueberries – Blueberries are not only popular, but also repeatedly ranked as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. We recommend enjoying raw blueberries, rather than relying upon blueberries incorporated into baked desserts because, like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.
• Kale – The health benefits of kale go well beyond providing a truckload of vitamins and minerals; this superfood is packed with phytonutrients such as glucosinolates and flavonoids as well. Thanks to its broad nutritional profile, kale is thought to help fight cardiovascular disease, asthma, and rheumatoid arthritis; to prevent several types of cancer and pre-mature aging of the skin; and to promote the health of the urinary tract.
• Greek yoghurt – All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.
• Chia seeds – Despite their small size, chia seeds are packed full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke). Chia seeds are also rich in antioxidants and full of fiber, magnesium, zinc, iron and calcium.
• Salmon – Salmon is a source of “good” cholesterol (omega-3 fatty acids) which also plays a vital role in keeping you healthy. Salmon is also rich in some essential minerals like iron, calcium, selenium and phosphorus, as well as vitamins like A, B and D. Selenium, which is necessary for metabolism of tissues, hair, and nails, is best obtained from animal proteins. Among animals, salmon is one of the best sources for this trace element.
• Broccoli – Broccoli has an impressive nutritional profile. It is high in fiber, very high in vitamin C and has potassium, B6 and vitamin A. For a non-starchy vegetable, it has a good amount of protein.
• Green tea – Green tea seems to help keep blood sugar stable in people with diabetes. Because catechins lower cholesterol and blood pressure, they can help protect against the damage a high-fat diet can cause.
• Pistachios – Snacking on pistachios may help lower your cholesterol. Pistachios also contain l-arginine, which can make the lining of your arteries more flexible and make it less likely you will develop blood clots that could cause a heart attack, and vitamin E, which makes it less likely your arteries will become clogged with plaque.