When you hear the word “superfood” what comes to mind? Over the years different foods have earned this label because they are rich in important nutrients, reports Today.
Superfoods help to get the nutrients that are missing from our diet. Photo Archive
It is generally recognized by health experts that a food can be called a superfood if:
Provides an important health benefit, such as reducing the risk of cancer or cardiovascular disease, Contains more than one important nutrient, for example calcium and vitamin D.
Looked at in a different way, superfoods can help us get those nutrients that are missing from our diet but that we need for health. These nutrients include omega-3 fatty acids, calcium, fiber and vitamin D.
Here are the superfoods to include in your diet
Straw
Fish consumption was associated with a 20% lower risk of Alzheimer’s. Photo: Archive
If someone told you that you could extend your life by two years if you ate just one food, would you do it? Well, studies show countless benefits of eating fish, especially fish that contain Omega-3 fatty acids, like salmon. These healthy fats not only keep us healthy, but also keep our brains in top shape.
A recent meta-analysis showed that fish consumption was associated with a 20% lower risk of Alzheimer’s. Moreover, those who eat seafood are also less prone to depression.
Avocado
Avocado is the most popular fruit. PHOTO Shutterstock (Archive)
Avocado is undoubtedly the most popular fruit. It is rich in fiber and heart-healthy monounsaturated fats. In addition, it contains lutein, which is known for its eye health benefits.
Flax and chia seeds
Chia seeds are rich in alpha-linolenic acid. PHOTO Shutterstock (Archive)
These seeds are rich in alpha-linolenic acid, which helps fight inflammation. And flaxseeds contain lignans, which provide anticancer and antioxidant benefits. At the same time, chia seeds are rich in fiber and are a good source of protein.
Sweet potatoes
Sweet potatoes provide 35% of the vitamin C requirement. Photo: Shutterstock (Archive)
A medium sweet potato has only 103 calories, 4 grams of fiber and four times the recommended daily allowance of beta-carotene. It also provides 35% of your vitamin C needs, plus manganese, a mineral that helps keep blood sugar stable.
Cranberries
Blueberries are rich in anthocyanins. PHOTO Shutterstock (Archive)
Blueberries are rich in anthocyanins. Anthocyanins help reverse age-related cognitive decline and reduce the risk of developing cardiovascular disease. In addition, they are rich in vitamins C and K.
Green tea
Green tea can help with weight loss. Photo: Shutterstock (Archive)
It has been used in traditional medicine in both Japan and China for thousands of years. Greenish-golden tea is rich in catechins, which studies show protect the heart.
Green tea can help with weight loss. Some evidence supports the idea that flavonoids in green tea may reduce fat absorption and increase calorie burning.
Chickpeas
Chickpeas are rich in protein. Photo: Archive
Chickpeas are rich in protein, fiber, potassium and magnesium. In addition, it contains all 9 essential amino acids.
Greens
Spinach is rich in iron. Photo: Shutterstock (Archive)
Kale, spinach, arugula and watercress are rich in nutrients. Spinach is rich in iron, and arugula contains iron, folic acid and vitamin A. Watercress is also rich in isothiocyanates, which can help prevent cancer by helping the body get rid of carcinogens. Kale is rich in lutein and zeaxanthin, making it an excellent choice for eye health. In addition, it is rich in vitamin K, which is important for bone health.
Yogurt
Yogurt is rich in calcium. Photo: Archive
Yogurt is rich in calcium, phosphorus, magnesium, potassium, B complex vitamins, proteins and probiotics. All this having an important role in protecting the intestinal flora, the immune system, but also in increasing bone mass and strengthening bones.
2023-08-15 07:49:35
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