Most of us try to follow a healthy diet regularly. Not only does this make us fit, but it also helps us feel better about ourselves. Eating right and healthy becomes all the more essential when one is suffering from the risks of developing any disease. For example, individuals with a higher chance of developing cardiovascular diseases or cancer must be careful about their diet and lifestyle at all times. Consuming proper food may make all the difference.

Superfoods are nutrient-dense and a must-have in diets geared towards preventing the risk of diseases. Apart from fruits, vegetables, there are a few staple superfoods that you must have in your pantry. Read on about a few of them given below:

1. Turmeric
This spice has of late found acceptance among the modern medical community. It is being used in cooking as well as in external applications. Research has shown that curcuminoids, a compound found in turmeric has antibiotic and anti-inflammatory properties. This compound has also proved to be effective in destroying molecules and free radicals that can cause damage to our DNA. Ongoing research has shown that turmeric may be able to stop the growth of tumors. However, doctors caution against taking curcumin supplements without consulting a doctor.

You can use small quantities of fresh turmeric root for sauces, gravies, and curries. Additionally, you can have turmeric with hot milk twice a week and turmeric tea once a day to reduce the risk of cancer. You can also have a teaspoon of turmeric powder by itself by mixing it with honey.

2. Garlic
Garlic has been a common ingredient in most Eastern and Mediterranean cuisines for centuries. It is a superfood because it has a high concentration of sulfur compounds. Apart from sulfur, garlic has flavonoids, which have proven anti-cancer properties. The vegetable also has a combination of many phytochemicals. Allyl sulfur, which is found in garlic and onion, helps in preventing the development of cancer cells. Incorporating one pod of garlic a day across various meals can help you derive the benefits of this superfood.

You can use it to make stews, meat roasts, sauces and add it to curries or chutney. You can also use garlic powder and oil as garnish or use as a marinade for salads. Garlic’s role in preventing and reducing the risk of colorectal cancer is still being researched and while there is no fixed conclusion yet, it does have manifold benefits. Consult your doctor if you are under medication like blood thinners before using garlic.

3. Whole grains
Another top of the line superfood is whole grains. They are rich in fiber and have a concentration of nutrients like manganese, thiamin, niacin, vitamin B-6, and selenium. They also contain flavonoids, phytic acids, and saponins, which can significantly reduce the risk of cancer. Whole grains like brown rice, oatmeal, corn, whole-wheat, barley, bulgur, millet, sorghum, and farro must be included in your daily diet for optimum benefit.

With so many options to choose from, including at least one whole grain every day is recommended. You can have them as is, or in the form of bread, pancakes, porridge, cookies, stew, and kanji. You can also add grains like quinoa to salads.