The real top 3 superfood essential ingredient to stay healthy during monsoons.

AMLA1

. It gives a boost to your immunity: Vitamin C rich amla can give a boost to your immunity. Vitamin C is important for children, adults, and the elderly.

2. It is good for your heart health: Content of Vitamin C in amla is great for your heart health. It strengthens and thickens arteries in your heart. This is especially important for people who have high levels of bad cholesterol.

3. Amla is good for skin and hair: Health skin and hair is vastly dependent on your intake of Vitamin C. Vitamin C helps collagen perform in the right way, thus improving your skin quality and making it tighter. Amla gives you the glowing skin you have always aspired for. You can mix amla powder with yoghurt and apply it as a face mask.

For hair, you can mix amla powder with water of coconut oil or sesame oil and massage it deep into your scalp. It can help in getting rid of dandruff, dry skin on your scalp, and improve your hair quality.

4. It reduces inflammation: Free radicals in the body can damage heart, skin and even hampers our immunity. This is because free radicals cause inflammation, which is basically the root causes of a majority of diseases. Antioxidants in amla help in neutralising free radicals and reduce inflammation in the body.

5. Amla is a rich source of fibre: You must include fibre in your diet for a healthy digestive system. However, make sure that you don’t go overboard with consuming fibre as it can irritate your bowel and increase risks of irritable bowel syndrome. Include just the right amount of fibre in your diet to stay away from constipation, acidity and stomach ulcers. Amla stimulates the production of acid in the stomach, thereby reducing hyperacidity and ulcers.

AVOCADO

1. Anti-inflammatory properties

Avocados are rich in anti-inflammatory properties, which help relieve arthritis pain. It is also a source of omega-3 fatty acids, which help lubricate joints and further relieve joint pains. According to the book 'Healing Foods' by DK Publishing, "The fats of this fruit are unique. They include phytosterols, plant hormones such as campesterol, beta-sitosterol, and stigmasterol, that help keep inflammation under control. It also contains polyhydroxylated fatty acids (PFAs), which are anti-inflammatory".  

2. Regulates Blood Pressure

Avocados may do wonders in keeping your blood pressure levels in check too. Avocados are good source of potassium and are low in sodium, which helps keep your blood pressure stable. A stable blood pressure helps stave off the risk of heart attack or stroke. 

3. Good for heart

In addition to being a healthy bet for blood pressure patients, avocados are also a rich source of antioxidants and monounsaturated fats which help keep the heart healthy and reduce the risk of stroke. Eating avocado can also regulate LDL and HDL cholesterol levels, as well as blood triglyc

4. Boosts fertility

According to the book Healing Foods, avocados help in boosting fertility and better the chances at conceiving too. It is also linked to increasing the success of IVF Treatment. 

5. Good for eyes
Including avocados in your diet may help improve eyesight. Avocados are loaded with beta-carotene and antioxidants which are beneficial for eyes. They also contain lutein and zeaxanthin; both of these nutrients help maintain good eyesight, night vision and minimise damage from ultraviolet light. The high amount of vitamin A, also helps reduce the risk of macular degeneration that develops with old age. The monounsaturated fatty acids in avocados, help in better absorption of beneficial fat-soluble antioxidants, such as beta-carotene too. 

NUTS & SEED

Eating certain specific nuts including peanuts, almonds, hazelnuts, pistachios, pecans, and walnuts can reduce the risk of heart disease. Nuts help lower LDL cholesterol levels. Nuts and seeds are a rich source of dietary fiber that helps slow the rate of digestion and promote regular bowel movements.