Superfoods are foods that have very high nutritional density. This means that they provide a significant amount of nutrients and very few nutrients. calories.
They contain a large amount of minerals, vitaminsAnd antioxidants.
Antioxidants are natural molecules present in certain foods. They help neutralize free radicals in our body. Free radicals are natural byproducts of energy production that can wreak havoc on the body.
Antioxidant molecules decrease or reverse the effects of free radicals which are closely linked to the following health problems:
Superfoods are not foods that cure all ills. Dietitian Penny Kris-Etherton explains:
“Many people have unrealistic expectations of these foods, thinking that they will protect against chronic diseases and health problems. They may eat one or two of these nutrient-dense foods in addition to a poor diet.
Including superfoods in the daily nutritional intake is a good thing, but only as part of an overall healthy and balanced diet. Eat a “super diet” rather than focusing on individual foods.
Studies
Regular consumption of fruits and vegetables is also strongly associated with a lower risk of many lifestyle health problems and overall mortality.
The nutrients they contain help promote healthy complexion, nails and hair and increase energy levels.
They can also help maintain a healthy weight.
Berries
The higher levels of flavonoids in berries have been shown to
They have the following advantages:
- Acai berries: These are small, dark purple berries grown in South America. They contain 19 amino acids and many antioxidants.
- Blueberries: They are rich in fiber, manganese and vitamin K. Cranberries are rich in a particular flavonoid that helps reduce the risk of urinary infection.
- Goji berries: It is a small red berry native to Asia that is rich in vitamins C and E, as well as many types of flavonoids. They are frequently used in oriental medicine to help treat diabetes And high blood pressure and maintain eye, liver and kidney health.
Soy
Soy contains a high concentration of isoflavones, a type of phytochemical. Phytochemicals are compounds naturally found in plants.
Some research shows that soy isoflavones help reduce the amount of low-density lipoproteins (LDL) or “bad” cholesterol In the blood.
Some studies have shown that soy can prevent Age-related memory loss. Soy isoflavones could also reduce bone loss and increase bone mineral density during menopauseas well as a reduction in menopausal symptoms.
Tea
Tea is low in calories, helps with hydration, and is a good source of antioxidants.
Catechins, powerful antioxidants present mainly in green teahave beneficial anti-inflammatory and anti-carcinogenic properties.
A study published in the Journal of Physiological Anthropology examined the effects of green tea, white tea and water consumption on stress levels among 18 students.
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Green tea may also have an anti-arthritic effect by suppressing overall inflammation.
Leafy vegetables
People often identify kale, spinach, Swiss chardbeet greens and green cabbage as superfood leafy greens. These foods are rich in vitamins A, C, E and K, as well as many B vitamins.
Leafy vegetables also contain an abundance of carotenoids, iron, magnesium, potassiumAnd calcium.
One cup of kale provides 550 micrograms (mcg) of vitamin K, which is equivalent to more than 680% of a person’s daily needs. Kale and other leafy greens are high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.
Salmon
The top Omega 3 fatty acid content of salmon and other fatty fish, such as trout and herring,
Dark chocolate
Research
The component of chocolate specifically responsible for these benefits is cocoa powder. Manufacturers get it from cocoa beans. Keep in mind that chocolate may contain added ingredients, such as added sugar, that could negate these benefits.
Wine and grapes
Resveratrol, the polyphenol in wine that makes it deemed “heart healthy,” is found in the skin of red grapes.
Some studies have shown that resveratrol can protect against diabetic neuropathy and retinopathy. These are conditions caused by poorly controlled diabetes in which vision is severely affected.
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Researchers also found that resveratrol was beneficial for treating Alzheimer’s disease, relieving hot flashes and mood swings associated with menopause and improving blood sugar control. However, large studies using human subjects are still needed to confirm these results.
Another flavonoid found in grapes, quercetin, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against damage caused by LDL cholesterol in animal studies. Quercetin may also have anti-cancer effects.
However, more studies the use of human subjects is necessary before researchers can confirm the benefits beyond doubt.
Although wine contains antioxidants, keep in mind that eating grapes would provide the same benefit plus additional fiber. The American Heart Association recommends that people
Other superfoods
Superfoods gaining popularity include:
- spirulina
- blue-green algae
- garlic
- Wheatgrass
- beets and beet juice
- turmeric
- Brazil nut
- barley
