Superfood Basics And Benefits – 7 Amazing Superfoods

by | Jan 26, 2020 | Nutrition | 0 comments

Berries

Superfood Basics

Are mostly plant based, but there are exceptions. Some dairy products and fish, basically they need to be nutritionally dense, therefore good for one’s health.

Few Examples:

However, there are no set criteria for determining what is, and what is not a superfood. Superfoods contain a variety of nutrients, such as antioxidants, which are thought to ward off cancer.

They also have healthy fats, thought to prevent heart disease; fiber, thought to prevent diabetes and digestive problems; and phytochemical — the chemicals in plants responsible for deep colors and smells, which can have numerous health benefits.

Consuming foods that are packed with nutrients (as many so-called superfoods are) is certainly a good idea.

Examples

Avocado

Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

Health Benefits:

  1. Nutrient dense
  2. Improves heart health
  3. Better vision
  4. Vitamin K
  5. Provides healthy pregnancy
  6. Lowers risk of depression
  7. Improves digestion
  8. Antioxidant
  9. Protects from cronical diseases

Blueberries, strawberries, cranberries

They are rich in vitamins, soluble fiber and phytochemical. may reduce the risk of certain heart conditions in young women. Berries are a substantial source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol.

Besides protecting your cells, these plant compounds may reduce disease risk. Here are some benefits that berries grant if consumed daily:

  1. Antioxidants
  2. Improves blood sugar and insulin response
  3. Lots of fiber
  4. Calorie dense
  5. Fights inflammation
  6. Lowers cholesterol levels
  7. Improve skin
  8. Lowers risk of cancer
  9. Easy to fit in almost any diet
  10. Delicious
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Kale

Of all the super healthy greens, kale takes the crown.It is definitely one of the healthiest and most nutritious plant foods in existence.Kale is loaded with many beneficial compounds, some of which have powerful medicinal properties.

Health benefits:

  1. One of most nutrition dense foods you can eat
  2. Powerful Antioxidant
  3. Source of Vitamin C
  4. Lowers cholestrol, which means lowers chances of heart disease
  5. Source of Vitamin K
  6. Fights Cancer
  7. High in Beta-Carotine
  8. Source of Minerals
  9. Source of nutrients that protects eyesight
  10. Helps with Fatloss
  11. You can simply add it to your salads or use it in recipes. It is delicious!
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Sweet Potatoes

They are rich in vitamins, minerals, antioxidants, and fiber. Furthermore they provide a number of health benefits and are easy to add to your diet.

  1. Nutrition dense, great source of fiber, vitamins, and minerals. 
  2. Increases Gut Health, 
  3. Fights Cancer
  4. Promotes better Eyesight
  5. Improves brain functionality
  6. Provides better Imune system

Sweet potatoes are very easy to add to your diet. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. 

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Beans

Beans are seeds from the Fabaceae family, commonly known as the legume, pea, or bean family. They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits. Beans are a source of low-fat protein.

These nuggets of nutrition contain insoluble fiber, which lowers cholesterol; soluble fiber, which provides a longer feeling of fullness; and loads of vitamins and trace minerals.

Beans contain amino acids, which are the protein building blocks that the body uses to heal and to make new tissues, such as bone, muscle, hair, skin, and blood. Protein is an essential nutrient.

Health Benefits:

  1. Improves gut health
  2. Controls apettite
  3. Maintains healthy liver
  4. Beans may help stabilize blood glucose levels or even prevent diabetes. Beans are high in fiber, which can help lower blood glucose.
  5. Reduces risk of cancer
  6. Better heart health
  7. Antioxidants
  8. Beans contain several vital nutrients, including folate. Folate is essential for overall health, to make healthy red blood cells, and help prevent neural tube defects in a fetus during pregnancy.
  9. High in Protein

Some people have an allergy to beans or members of the legume family. Peanuts and soy are common triggers. People who have an allergy to one type of legume should take care when consuming other types.

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Nuts

Nuts and seeds contain high levels of minerals and healthy fats. Although these are common additions on superfood lists, the downside is that they are high in calories. A quick handful of nuts could contain more than 100 calories.

Health Benefits:

  1. Nutrition dense
  2. Lots of Antioxidants
  3. Helps with weight loss
  4. Lowers cholestorol
  5. Reduce Inflammation
  6. High in Fiber
  7. Reduce risk of heart attack and stroke

Eat them with moderation!

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Salmon and other fatty fish that are rich in omega-3

Salmon is one of the most nutritious foods on the planet.

This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It’s also tasty, versatile and widely available.

Health Benefits:

  1. Rich in omega-3 fats
  2. Source of Protein
  3. High in Vitamin B
  4. Source of Potassium
  5. Source of Selenium
  6. Contains Antioxidants
  7. Reduces risk of heart diseases
  8. Helps with weight loss
  9. Fights Inflammation
  10. Helps to protect brain

Consume atleast twice a week to see the benefits.

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Bottom Line

Achieving optimal health through food and nutrition is about more than focusing on one or two of the latest food trends.

Instead, good health is best supported by eating a variety of nutritious foods every day. Including some, or all, of the foods on this list as part of a balanced diet can benefit your overall health and may prevent certain chronic diseases.

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