Research shows that in the last few years, lifestyle-related diseases such as allergies, infections, and auto-immune conditions have increased dramatically. Low immunity is the most likely cause of this hike. Fortunately, incorporating natural …
Research shows that in the last few years, lifestyle-related diseases such as allergies, infections, and auto-immune conditions have increased dramatically.
Low immunity is the most likely cause of this hike.
Fortunately, incorporating natural ingredients into your diet can support immunity and help improve your overall health and well-being.
Let’s explore how including these simple, natural ingredients into your daily routine can make a huge difference.
Why Natural Ingredients are important for our health:
Human bodies are complex and need multiple nutrients to function properly. Unlike processed foods, natural ingredients are full of essential elements that protect your body from diseases and offer various health benefits such as improved energy, mental clarity and much more without any side effects.
Let’s explore top 7 natural ingredients that boost your wellbeing:
Ashwagandha or Indian Ginseng (Withania somnifera)
Ashwaganda is a powerful adaptogen that has been used for stress relief and various other purposes for centuries. Besides reducing the level of stress hormones, it improves our sleep quality and has anti-inflammatory properties. Athletes also use this herb to boost their performance on the field and overall health.
You can add ashwagandha powder as a supplement in your smoothies and prefer taking it at night for improved sleep quality.
Turmeric
Turmeric has been used in Asian foods for centuries. It is an ancient herb people use for anti-inflammatory and wound healing purposes. Various studies have been conducted to confirm its benefits in treating arthritis. According to a study, the stiffness and pain were reduced in patients with arthritis who were given the component curcuminoids, present in turmeric. Moreover, it has great effects on overall health if taken regularly.
Turmeric can be easily incorporated into your daily routine. Add it to your curries, soups and smoothies.
Don’t forget to add a pinch of black pepper as it is necessary to activate the anti inflammatory properties of turmeric
Walnuts
Rich in omega-3 fatty acids, these nuts are beneficial for heart and brain health. They also help regulate cholesterol levels in our bodies. Due to its high content of unsaturated fats, they can help prevent diabetes, cancer and cardiovascular diseases.
Walnuts taste best in breakfast. You can add them to your cereals and smoothies or eat them as they are. They are also very fulfilling mid-day snacks.
Dark Chocolate
Many people think chocolate is not good for health, but this is not the case. It is
full of antioxidants such as polyphenols and flavonoids. Just like walnuts, dark chocolate has several preventive benefits against various metabolic disorders and heart diseases. With its antimicrobial properties, dark chocolate helps prevent infections. It also protects from getting Alzheimer’s and Parkinson’s diseases.
Leafy Greens
If you are someone who doesn’t like to eat green leafy vegetables, let me tell you, they have amazing benefits on your overall health. They are rich in dietary fiber, essential fatty acids, vitamins, and minerals. They are helpful in weight management and bone health.
Here is a table that shows the nutrient composition of a few common green leafy vegetables:
| Nutrient |
Kale |
Spinach |
Chinese Cabbage |
Brussel Sprouts |
| Dietary Fibres |
85 mg |
2.2 g |
1.2 g |
3.8 g |
| Protein |
4.3 g |
2.9 g |
1.2 g |
3.4 g |
| Vitamin A |
9990 IU |
9377 IU |
318 IU |
754 IU |
| Vitamin C |
120 mg |
28.1 mg |
27 mg |
85 mg |
| Vitamin K |
704.8 µg |
482.9 µg |
43 µg |
177 µg |
| Calcium |
150 mg |
99 mg |
77 mg |
42 mg |
| Folates |
141 µg |
194 µg |
79 µg |
61 µg |
| Iron |
1.47 mg |
2.7 mg |
0.31 mg |
1.4 mg |
| Potassium |
491 mg |
558 mg |
238 mg |
389 mg |
| Magnesium |
47 mg |
79 mg |
13 mg |
23 mg |
| Phosphorus |
92 mg |
0 mg |
29 mg |
69 mg |
| Zinc |
0.56 mg |
0.53 mg |
0.23 mg |
0.42 mg |
Eggs
Eggs have several nutrients that are beneficial for our health. They are a great source of Vit D, Vit B12, and micronutrients such as selenium and choline. They have great properties for managing weight and age-related macular degeneration.
Blueberries
Blueberries are full of antioxidants. They have anti-aging properties. Besides that they are good for our heart health and cognitive functions and protect us from oxidative stress. Regular consumption of blueberries is great for the skin as well.
Below is the table that shows various other natural ingredients that are beneficial for your overall health. Please have a look.
| Ingredient |
Benefits |
Sources |
Best For |
| Oily Fish |
Rich in omega-3 fatty acids, supports brain function, and heart health. |
Salmon, mackerel, sardines, anchovies |
Brain health, energy, heart health |
| Green Tea |
Provides antioxidants, improves focus, boosts metabolism, and promotes relaxation. |
Green tea leaves, matcha |
Energy, mental clarity, metabolism |
| Avocado |
High in healthy fats, supports heart health, regulates blood pressure, and promotes digestion. |
Avocados |
Heart health, energy, relaxation |
| Sweet Potatoes |
Provides complex carbs, supports digestion, and is rich in antioxidants. |
Sweet potatoes (baked, boiled, mashed) |
Energy, digestion, eye health |
| Beans |
Packed with protein and fiber, improves digestion, regulates mood, and supports heart health. |
Black beans, chickpeas, lentils, kidney beans |
Energy, digestion, mood regulation |
| Garlic |
Boosts immunity, reduces inflammation, and supports heart health. |
Fresh garlic, garlic powder |
Immune health, heart health, inflammation |
| Yogurt |
Rich in probiotics, improves gut health, and supports mental well-being. |
Yogurt (unsweetened, probiotic-rich) |
Digestion, mood, immune health |
Conclusion:
With their beneficial properties and effects, these natural ingredients not only protect us from various serious diseases but also help improve our physical and mental well-being.
You can take a start by adding one or two of these natural ingredients to your daily routine and see the difference it makes in your health.
Let us know in the comments which ingredient you’re most excited to try!
Refereces:
- https://www.mdpi.com/1424-8247/16/4/528
- https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx
- https://www.researchgate.net/publication/382845577_The_benefits_of_ashwagandha_Withania_somnifera_supplements_on_brain_function_and_sports_performance
- https://www.researchgate.net/publication/364350370_Dark_chocolate_An_overview_of_its_biological_activity_processing_and_fortification_approaches
- https://www.researchgate.net/publication/365229849_A_Review_on_Nutritional_Quality_of_Green_Leafy_Vegetables
- https://www.researchgate.net/publication/235296480_The_nutritional_properties_and_health_benefits_of_eggs#:~:text=Findings%20Eggs%20are%20a%20rich,management%20and%20better%20diet%20quality.
- https://www.researchgate.net/publication/334635975_Recent_Research_on_the_Health_Benefits_of_Blueberries_and_Their_Anthocyanins
