A healthy diet is important for a long-lasting lifestyle. Scientists say that nutrient dense foods can not only improve your health, but also reduce the risk of chronic diseases.
What are superfoods and what makes them special? We looked at the so-called “superfoods” to find out what makes them extra nutritious and how they can be incorporated into your daily diet.
What is a Superfood?
Superfoods do not have a precise definition, but they are generally considered to be high-nutrient foods that contain large amounts of antioxidants, phytochemicals, vitamins, and minerals. The majority of superfoods come from plants, although some dairy and fish products also qualify.
Superfoods are a variety of foods that include salmon, kale acai, almonds, kefir, and acai berries. Superfoods are not defined in a specific way. Any food that is high in nutrients is often included.
Immune system booster
Nobody wants to be sick. It’s almost impossible to avoid getting sick, when bacteria, viruses, and germs are attacking and invading our bodies. The body is able to defend itself by maintaining a healthy immunity system, despite the constant risk. You can keep your immune systems strong by regularly consuming foods that enhance the immune system.
Vitamin A, C, and E are found in citrus fruits, broccoli and sunflower seeds. These vitamins are vital for maintaining and strengthening our immune system.
Maintaining blood sugar levels
A diet plan is important for blood sugar control, in addition to managing diabetes through medications. Consuming foods with low glycemic levels can help maintain a steady blood sugar level. People with diabetes should choose foods that have a low glycemic index. Superfoods contain a lot of nutrients, but they are also low in GI.
Greek yogurt is a good example. It has a low GI, and it contains probiotics and calcium. Consuming it has been shown to reduce the risk of Type 2 Diabetes by 14%.
Weight loss assistance
Most people believe that in order to lose weight you should consume as few calories as possible. It’s not the best way to go about it. You should instead fill your diet with healthy, whole foods that will give you energy and keep you full. Superfoods are the answer.
Superfoods like spinach, sweet potatoes, tomatoes, bell peppers, and watermelon are high in protein, potassium and vitamin C, which can reduce hunger and appetite levels, and help build muscle mass.
Reduce bad cholesterol (LDL).
Diet is key to lowering bad cholesterol. Unhealthy diets can increase the level of LDL cholesterol (low density lipoprotein), making you more susceptible to cardiovascular disease.
A healthy diet will lower your LDL (low-density cholesterol) levels while increasing HDL (high density lipoprotein). Superfoods contain monounsaturated fatty acids and fiber. These nutrients can help lower LDL cholesterol.
Lower blood pressure
Hypertension is an extremely serious medical condition which increases the risk of developing heart, brain and kidney diseases. World Health Organization estimates that approximately 1,13 billion people suffer from hypertension. You can prevent or control this disease by eating a balanced and flexible diet.
You can reduce the risk of developing high blood pressure by eating foods that are rich in potassium and magnesium.
Preventing Chronic Diseases
Superfoods have a positive impact on health. Superfoods, for example, can reduce the risk of certain chronic diseases. Heart disease, diabetes and obesity are among the most common.
All chronic diseases share a common characteristic. Inflammation is caused by your body’s constant daily exposure to stress and oxidative stresses. These stressors can lead to disease if left unchecked. Superfoods, however, contain antioxidants which help you to protect yourself from these stressors.
Boost your energy
Superfoods boost your energy and stamina. Superfoods can also be high in protein, which helps to repair and recover muscles.
Quinoa is a gluten-free super grain that contains vitamin B2. Also known as riboflavin B2 is important for energy metabolism, especially in the brain and muscles. It supports healthy energy production in the cells.
Protecting Aging Skin
The skin is the first part of the body to show signs of aging. The sun can also cause the skin to wrinkle and become dry.
Lycopene, vitamin C and other antioxidants are found in tomatoes. They protect skin from the sun. Experts believe that it can also reverse some of the skin damage caused by aging.
Popular superfoods
Here are some of today’s most popular superfoods, along with their benefits. Be aware that natural, unprocessed superfoods offer the best benefits when adding them to your diet. When processed, or when sugar is added to enhance flavor, foods can lose their nutritional superiority.
Green tea, for example, contains many antioxidants your body requires, but it is processed with inferior tea and brewed using copious amounts sugar, reducing its health benefits.
Acai Berries
Acai berries grow in Central and South America, and are the fruit from the Amazon palm. These berries are rich in antioxidants, fibers, B vitamins and minerals such as magnesium, potassium, and phosphorus. They certainly live up to the superfood label.
These berries have been shown to help repair and suppress oxidative damage, and maintain normal blood glucose levels.
Other berry types, such as blueberries, strawberries, and cranberries are also high in vitamins, phytochemicals, and soluble fiber. Certain plant compounds and antioxidants found in berries may help to protect cognitive function and memory, and slow down the growth of cancerous cell.
Kefir
Kefir is a fermented beverage made from kefir grain and raw milk. Kefir is fermented milk made with kefir grains and raw milk. This yogurt-like drink is rich in calcium, potassium, and B vitamins. Its probiotic properties are its most important health benefit.
Probiotics are beneficial for a number of reasons, including improving the ratio of healthy bacteria in your gastrointestinal system, treating and preventing diarrhea, treating irritable-bowel syndrome, and reducing gastrointestinal infections.
Kefir ferments, so people with lactose intolerance can still enjoy all the benefits of kefir despite its milk origins.
Avocado
Avocados can help reduce cholesterol, ease arthritis and even lessen the side effects of chemotherapy. Avocados are high in monounsaturated fatty acids that improve cholesterol levels.
It contains a lot of vitamins E and B6, both of which are essential for red blood cell production, protecting body tissues against free radicals, producing glucose (a source of energy) and improving skin health.
Avocados also aid in the absorption of carotenoids, which are plant pigments that give other fruits and veggies their bright colors. Carotenoids contain high levels vitamin A. Vitamin A is linked to reduced risk of cancer, cardiovascular disease, and eye degeneration.
Kale
Kale is an extremely nutritious vegetable that’s high in calcium, manganese and antioxidants. It also contains a lot of iron. The kale leaf is low in calories, and rich in omega-3 fats, which can help to fight inflammation conditions like arthritis, asthma, and certain autoimmune disorders.
Other leafy greens like Swiss chard and collards greens are also rich in vitamins. These vitamins support vision and bone health. They boost metabolism, and they prevent certain types of cancer.
Salmon
Salmon is a good source of omega-3 fatty acid, which may help reduce your risk for heart disease and stroke. Salmon can lower your blood pressure and inflammation, as well as improve your mood.
Salmon is rich in selenium and vitamin D, which protect cells and are good for your skin, hair, nails, and bones. The American Heart Association recommends that you eat fish like salmon at least twice per week.
Ginger
Ginger is a little-known but widely used superfood that can boost your immune system, fight infection and protect you against cancer.
Ginger has been used for centuries to treat nausea, digestive issues and muscle pain. It has also been shown to reduce inflammation and lower the blood sugar. Add ginger as a spice to your meals, drink it in tea or take ginger root supplements.
Sweet Potatoes
Sweet potatoes are a good source of potassium, iron, magnesium, vitamin A and vitamin B6. These nutrients can prevent heart attacks, help you look younger, boost your immune system, maintain good vision, and promote healthy teeth, skin, and bones. Sweet potatoes are naturally sweet and don’t need the butter, cream, or salt added to potatoes.
Quinoa
Quinoa, a super grain that contains more fiber and protein than any other grain, is an excellent source of protein. Quinoa contains high levels of proteins, but it is also rich in iron and potassium.
Quinoa technically is not a grain, but a seed. Quinoa, which is gluten-free by nature, is used to replace rice. In addition to all its benefits, quinoa also contains a lot of vitamins, minerals, and antioxidants.