What Are Superfoods And Why Are They So Great?
The term Superfood does not apply to any specific good group, but in applies, in general, to foods that pack a greater punch of health benefits than most. Superfoods have extremely large doses of nutrients ranging from vitamins, minerals, antioxidants, fiber, healthy fats and phytochemicals. They help strengthen the body and stave off illness and disease, so that you can live a healthier and longer life.
Why These 12 Superfoods Are Great For You:
1. Raw Nuts & Seeds:
Raw nuts, when eaten in moderation, help provide a robust dose of fiber, omega 3 fatty acids, and vitamins and minerals including iron, magnesium and calcium. Because they are extremely portable and have a high “good fat” content, they are also a great snack that can fill you up in between meals, and keep you from reaching out for a less healthy snack alternative. Because of their high protein content, nuts and seeds are a great alternative to red or processed meats, and can help lower your risk for heart disease and diabetes when used as a substitute for red meat.
2. Berries:
A variety of berries are loaded with fiber, vitamins and phytochemicals, valuable compounds that help prevent or lessen the risk of chronic diseases. They are also high in antioxidants, which help prevent the damage that free radicals can cause, including speeding up age related diseases such as memory loss. Some of the most potent yet common berries include blueberries, strawberries and cranberries, while potent exotic berries include the acai berry.
3. Green Tea:
The leaves of green tea contain EGCG, the compound epigallocatechin gallate, which helps fight cancer as it is known to slow irregular cell growth. It’s also packed with antioxidants that provide health benefits including lowering blood pressure and cholesterol levels, and preventing tooth decay. The benefits of tea have been enjoyed in Asian cultures for more than 5,000 years.
4. Yogurt:
Yogurt is a cultured food filled with protein and probiotics, which are excellent for gut health. Yogurt is filling, it boosts the immune system and aids in digestion.
5. Beans:
Legumes are rich in soluble fiber, which can help lower your cholesterol, help eliminate toxins, and help balance healthy blood sugar levels, which is beneficial for diabetics. Peas, lentils and beans are great sources of of iron, potassium and phosphorous, and are high in protein and low in fat.
6. Quinoa:
Quinoa is a small seed native to South America is high in protein, easy to digest, and full of fiber. It contains the nine essential amino acids our bodies cannot make. It’s gluten-free, and along with other whole grains, can lower your risk of heart failure. It can be served sprouted, cooked in flavorful broth, and eaten warm or chilled. It’s a good alternative for diabetics, for when served as a substitute for rice or pasta it does not raise blood sugar levels.
7. Kale:
Kale is a dark leafy green packed with more antioxidants than most other fruits and vegetables. It’s filled with iron and calcium, and does not lose its power when boiled, steamed, stewed or even roasted as a tasty, crunchy chip.
8. Chia:
The small Chia small seed is loaded with more essential fatty acids than any other known plant. It’s also packed with iron, calcium, magnesium and potassium.
9. Almonds:
Packed with fiber, potassium, calcium, iron, vitamin E and magnesium, almonds contain the highest punch of nutrients per calorie per ounce than any other nut.
10. Spinach:
Spinach is a dark, leafy green filled with vitamins and antioxidants that are good for vision, calcium for bone health, iron for strength, and vitamin K to help prevent bone loss.
11. Broccoli:
Broccoli is a cruciferous vegetable that contains sulforaphane, a known cancer-fighting agent that is also present in other cruciferous vegetables. It’s also high in vitamins A, C and folate, which can reduce heart disease and strokes.
12. Salmon:
Salmon packs a strong Omega-3 fatty acid punch, which helps prevent or reduce the risks and side effects of Alzheimer’s. Salmon is low in calories and high in protein and B vitamins. It also helps lower your blood pressure and slows down artery-clogging plaque in your blood vessels, which improves your circulation and heart health. Other great fish: Sardines and Mackerel.
Other Great Superfoods:
Swiss Chard, Collards, Beets, Squash, Sweet Potatoes, Mustards, Cabbage, Garlic, Ginger, Eggs, Pumpkin, Dark Chocolate, Coffee, Pomegranate, Dragon Fruit, Noni and more.
Sources:
https://www.healthline.com/health/superfoods#salmon
https://greatist.com/health/25-greatist-superfoods-and-why-theyre-super
