Superfoods have become the most ‘hyped’ foods due to their health and nutrition benefits. These foods have antioxidant and anti-inflammatory properties, and various disease-fighting nutrients.
While some superfoods can be expensive and exotic to fit into your diet, others are what you eat every day. They offer incredible health benefits, fight against heart disease and cancer, lower cholesterol, improve digestive health, reduce weight, and protect the body from toxins.
Now, let’s take a look at the superfoods you should be eating. They are incredibly nutritious and healthy.
Broccoli: King of Antioxidant
Broccoli is a cruciferous vegetable that contains powerful antioxidants. It helps to fight cancer and high nutritional value with low caloric cost. This superfood is known to be the most nutrient-dense of any vegetable you can find.
Research has shown that Broccoli contains sulfur compounds, which boosts the production of detoxifying enzymes. Besides, it fights congenital disabilities, builds bones, and supports immune and cardiovascular health.
Broccoli is loaded with carotenoids, folic acid, and vitamin c, and can protect the cells from the damage of free radicals.
Beans: A Brain Food
Many people ignore beans, but it is an excellent source of good carbohydrate and soluble fiber. Studies show that soluble fiber lowers cholesterol in the body and supports the heart. Black beans contain an antioxidant compound called anthocyanin, which improves brain function.
Beans contain the highest plant protein, and when combined with a grain, it offers you a complete protein.
An Apple a day keeps the doctor away
Many studies have confirmed that when you eat an apple daily, it keeps you healthy. Apples are loaded with antioxidants, catechin, and quercetin. These antioxidants help reduce the risk of cancer and heart disease and protect the body cells.
The apple and skin are high in fiber, which helps with weight loss by improving satiety.
Cinnamon/ Turmeric: Healing Spices
Cinnamon helps in lowering blood sugar in people who have diabetes. It is high in fiber, calcium, iron, and manganese-all beneficial to our body.
Cinnamon is indicated to contain anti-fungal, anti-parasitic, and anti-bacterial properties. Superfoods like cinnamon offer incredible health benefits with a powerful nutritional punch to the body.
Turmeric contains an active compound, curcumin, which has potent antioxidant and anti-inflammatory effects. Studies show that curcumin can treat or prevent chronic diseases such as diabetes, cancer, and heart disease. Turmeric can help wound healing and pain reduction.
Eggs: A Source of High-Quality Vegetarian Protein
Eggs are a great superfood, containing many nutrients, including amino acids, vitamin B12, and choline. For non-vegans, an egg is a pregnancy superfood. For athletes, an egg is one of their many superfoods too.
Eggs lead to improved health and act as a healthier choice when you want to consume animal protein. An egg is a source of high-quality vegetarian protein. Studies show that eggs might offer more staying power. Egg yolks contain zeaxanthin and lutein that help keep your eyes healthy.
Berries: Nutritional Powerhouse
Berries contain a high-dense of fiber, antioxidants, vitamins, and minerals. They are associated with a reduced risk of cancer, inflammatory conditions, and heart disease. You can use berries in treating immune-related disorders and various digestive disorders.
Some of the super-berries include raspberries, strawberries, blueberries, blackberries, and cranberries. They serve as a part of our breakfast, dessert, and in smoothies or on salads.
Nuts/Seeds: Rich in Fiber
Nuts and seeds contain vegetarian protein, fiber, and heart-healthy fats. They offer various plant compounds with antioxidant and anti-inflammatory properties. Nuts and seeds can protect the body against oxidative stress and heart disease.
Some super-nuts and seeds include chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, hemp seeds, pistachios, walnuts, macadamia nuts, almonds, pecans, cashews, and Brazil nuts. Most people consider peanuts as a legume, but they are nuts too.
Garlic/Ginger: Super Spices
Garlic is a good source of vitamin B6, selenium, manganese, vitamin C, and fiber. Ginger also contains antioxidants, such as gingerol. Both spices are popular culinary and medical ingredients used around the world.
Research shows that garlic can reduce blood pressure and cholesterol, as well as supporting immune function. The sulfur compounds in garlic help prevent certain types of cancer.
Some people use ginger to treat and manage nausea. It can reduce pain from acute and chronic inflammatory conditions. Ginger reduces the risk of chronic illnesses such as certain cancers, dementia, and heart disease.
Salmon: Packed with Omega-3 Fats
Salmon is a superfood packed with omega-3 fats, vitamin D, potassium, and selenium. Selenium improves the bones, nails, skin, and hair. Salmon helps in fighting against the risk of sudden-death heart attacks.
The fish boasts a variety of health benefits, such as lowering inflammation, risk of heart disease, diabetes, and maintaining a healthy weight.
Oats: Filled with Fiber
Filled with fiber, you can take oats for breakfast. The superfood can be prepared in many ways and bridges the fiber deficiencies in our bodies.
Fiber is great for the waistlines and guts. It keeps us full and helps us maintain or lose weight fast. Oats are whole grain, while plain oats do not have added sugar.
To achieve optimal health through superfoods and nutrition, you should eat various nutritious foods every day. The top superfoods contain many nutrients that the body needs. Not only do these superfoods protect us from illness, but they also provide our bodies with vitamins such as vitamin A, C, B2, B6, B12, and more. Some of the superfoods also contain minerals like selenium.
Hey Joyfreshers, What are your favorite superfoods ? Tell us in the comment below.
