Have you ever heard about superfood? And what are considered superfoods? In fact, until now there is no officially agreed on standards or definition of superfoods that classify any food as “superfood”. However, most superfoods are plant-based, but you find that they may not be devoid of the healthy fats or proteins you need daily. In this article, we will know superfoods definition known in public, provide a detailed List of The Superfoods and explain some superfoods health benefits, and provide tips on how to include all superfoods list in the diet.
What are superfoods?
They are unique foods known as superfoods. And it is called that because it has great nutritional benefits, and we consider it a superfood.
However, superfoods health benefits are countless as they play an important role in supplying the human body with essential nutrients that protect it from infection with many acute and chronic diseases.
It often refers to foods that offer the most nutritional benefits with the fewest calories and full of vitamins, minerals, and antioxidants. Is there anything better than finding food that combines all these health benefits?
So, why are superfoods good? And how can superfoods benefit you?
Benefits of superfoods
Some may ask, why are superfoods popular and are superfoods real? Actually, they mean can superfoods health benefits be that powerful and can I rely on my diet only on superfoods to eat?
In fact, many people have incorrect expectations about superfoods, believing that once they eat them, they will avoid completely chronic diseases and health problems even though you find them dependent on a poor diet.
What does healthy diet mean? Check out.
How do they just want to eat a superfood to work magic in their bodies?
However, superfoods can be a perfect addition to your diet and boost your health significantly.
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Superfoods how does it work?
In fact, antioxidants are present in all superfoods in high quantities, so we should clarify what antioxidants are before continuing.
First, antioxidants are natural molecules found in some foods that help neutralize free radicals in our bodies.
Did you know that free radicals are natural by-products of energy production that can wreak havoc on the body?
Antioxidants reduce or reverse the effects of free radicals that have close links to the following health problems:
- Heart disease.
- Brain inflammation.
- Respiratory system diseases.
- Low immunity.
- Parkinson’s disease.
So including superfoods as part of your daily nutritional intake is great, but only when you are eating a healthy diet.
Generally, balanced diet is eating a variety of foods rather than focusing on individual foods and believing that they will make the difference to poor diets.
List of The Superfoods
List of the superfoods includes high protein superfoods, leafy green superfoods, fruits, nuts, seeds, and even some spices like turmeric. However, each item on the list of superfoods is a rich source of antioxidants, which gives it countless benefits.
Check out post on High protein diets:
Here are some examples of superfoods that can take your health to the next level if you include it in your daily meals properly.
The berries family contains high levels of flavonoids, which make them reduce the risk of a heart attack.
Types of berries include Acai Berry, Blueberry, Tart Cherry, Cranberry, and Goji Berry. These are some characteristics that characterize some types:
Acai berries are small, dark purple berries. It grows in South America and contains 19 amino acids and many antioxidants. It’s widely known in weight loss programs.
Blueberries: They are high in fiber, manganese, and vitamin K. It has a high level of flavonoids, which helps reduce the risk of urinary tract infection.
Goji Berries: Little red berries. It is native to Asia and is high in vitamin C and E, along with many types of flavonoids. They often use it in oriental medicine to help treat diabetes and high blood pressure and maintain eye, liver, and kidney health.
Finally, berries are an important source of vitamins, minerals, fiber and antioxidants.
2) Green tea
Green tea is a soft caffeinated drink with a wide range of important medicinal properties.
Green tea has unique anti-oxidant and anti-inflammatory properties.
There is a misconception among some people who think that green tea works directly on weight loss, while the correct one is that it speeds up the digestive process which may lead indirectly to weight loss, but this does not necessarily happen with everyone. The tea is low in calories, helps with hydration, and is a good source of antioxidants.
Catechins, a powerful antioxidant found primarily in green tea, have beneficial anti-inflammatory and anti-cancer properties.
A study published in the Journal of Physiological Anthropology investigated the effects of drinking green tea, white tea, and water on stress levels in 18 students. This study suggested that both green and white tea reduced stress levels, and green tea might also have an anti-arthritic effect by inhibiting general inflammation.
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One of superfoods high in protein is eggs, which is one of the most popular ingredient in breakfast.
Whole eggs are rich in several nutrients, including B vitamins, choline, selenium, vitamin A, iron, and phosphorus.
Soybeans contain a high concentration of isoflavone, which are a phytochemical that are compounds that occur naturally in plants. Some research shows that the isoflavone found in soy help reduce the amount of low-density lipoprotein (LDL) or bad cholesterol in the blood.
Also, some studies have shown that soy may prevent age-related memory loss.
Soy isoflavone may also reduce bone density loss and increase bone mineral density during menopause. In addition to its contribution to reducing menopausal symptoms.
5) Leafy vegetables
Leafy greens such as kale, spinach, chard, beet greens, collard greens, and kelp are a complete superfood. Especially since these foods are rich in vitamins A, C, E, K, and many types of vitamin B. Leafy greens also rich in carotenoids, iron, magnesium, potassium, and calcium.
One cup of kale provides 550 micrograms (mcg) of vitamin K.
This is equivalent to over 680 percent of a person’s daily needs.
Kale and other leafy greens are high in fiber and water content, both of which help prevent constipation and promote regularity and a healthy digestive system.
6) Fatty fish
Fatty fish are high in omega-3 fatty acids like in salmon and other fatty fish can help reduce the risk of abnormal heart rhythms and reduce cholesterol. Fatty acids are among the foods of the body, especially the brain, and he prefers them greatly.
7) Dark chocolate
Research has found that dark chocolate is rich in flavonoids. As usual, flavonoids show antioxidant activity, prevent coronary heart disease and certain types of cancer, and boost the immune system.
The wonderful ingredient in chocolate that is responsible for these benefits is cocoa powder. But keep in mind that the chocolate on the market may contain additional ingredients (and often it does) such as added refined sugar, hydrogenated vegetable oils and more.
However, this may halt the benefits of chocolate. Therefore, we hope that you are keen to eat chocolate that is completely sugar free or that the sugar content does not exceed 5% as a maximum or made with non-caloric sweetener.
Spirulina, or “green gold” as we call it, helps the body to give it vitality and continuous energy while fighting fatigue.
This is done by giving the body a set of minerals so important that NASA is considering including spirulina in the diet during long trips in space.
Spirulina is a blue-green algae that contains several nutrients, including vitamins B1, B2 and B3, beta-carotene, and vitamin E. Copper, and iron.
Also, spirulina contains antioxidants, minerals, and chlorophyl. However, spirulina plant is high in protein content.
9) Brazil nuts
Why Brazil nuts in particular? These nuts are rich in energy, highly nutritious, and one of the most concentrated food sources of the mineral selenium.
Brazil nuts are the tree nuts native to the Amazon rainforests of Brazil, Bolivia and Peru.
Usually, they enjoy its smooth, buttery texture and a raw and nut flavor.
Eating Brazil nuts may benefit your health in several ways, including regulating the thyroid gland, reducing inflammation, and supporting the heart, brain and immune system.
Check out causes of chronic inflammation.
Turmeric is the bright yellow spice often used in curries and mustard. It has earned an excellent reputation as a “super food”.
It became popular for its anti-inflammatory and antioxidant properties, and they knew it as a natural defense against cancer and Alzheimer’s disease.
Turmeric helps in treating several health conditions such as
- High cholesterol.
- Hay fever.
- Premenstrual syndrome.
In Ayurvedic medicine, they believed it to act as an antiviral, antibacterial and anthelmintic (anti-parasite).
Back then, they used it to help with diabetes, pain, rheumatism, osteoporosis, memory, and skin conditions such as eczema.
3 digestive superfoods
Maintaining a healthy gastrointestinal tract doesn’t only affect your digestion, but it affects your overall health. However, having proper digestion can be achieved by avoiding chronic constipation that can be because of low fiber intake or slow digestion and, reaching balanced microbiota.
In fact, eating foods rich in probiotics can be the best action you can take to increase good bacteria in your gut. As having foods rich in sugar may increase harmful bacteria count. However, this may affect your gut bacteria balance negatively, causing bloating, indigestion and other unpleasant symptoms. Luckily, you can get probiotics easily from foods like yogurt, sauerkraut, kombucha, kimchi and pickles.
2) Leafy green vegetables:
In addition that leafy greens are rich sources of vitamins and magnesium that gives it its healing power, they are also rich in fibers. In fact, adequate amounts of fibers can soften the stool and gives it enough volume which makes it easy for your stomach to get rid of it.
Ginger is well known to increase your body’s metabolism. Luckily, it also can speed your digestion process, so it prevents constipation. However, you may take ginger as a supplement, tea, or you may only add it as a condiment on foods. Also, you may mix ginger with a tablespoon of apple cider vinegar in a cup of water to double your metabolism and lose weight.