18 Powerful Superfoods You Need to Know About.
We're hearing more and more about how important it is to eat healthier, stay physically active, and seek to live a balanced life. Processed junk foods may seem convenient, but they make the body sluggish and crave proper nutrients. That's why we are encouraged to consume more "whole foods" - foods that are processed as little as possible and that contain minimal preservatives and artificial ingredients - especially whole "super foods".
Super foods are fruits, grains, nuts, and vegetables identified as being nutrient rich. There is no specific definition - no yardstick in terms of what would constitute a "super food" nutritionally - but many people believe that including super foods in one's diet can help improve the way the body feels. Here are a few super foods you can incorporate into your daily eating.
Beets and Carrots
Broccoli, Cabbage, and Kale
Ironically, what makes broccoli and its cruciferous cousins (including cabbage and kale) taste a little bitter is one of many components that make broccoli so healthy . Sulforaphane has been shown in studies to be able
- Dietary Fibre
- Bone Health
These are antioxidants that stop certain types of bacteria from sticking to urinary tract walls, which is why cranberries are often consumed to promote urinary tract health and to prevent urinary tract infection. Commercial juices don't have the same concentration of PACs as cranberry capsules, but raw cranberries and raw cranberry juice may help prevent gum disease by stopping bacteria from binding to our teeth. Cranberries also contain polyphenols, which studies suggest may reduce the risk of cardiovascular disease through their anti-inflammatory mechanisms and by preventing the build-up of blood platelets.
Dates and Prunes
Dates and prunes are mostly found as dried fruit so they do tend to have a higher sugar content. Nonetheless, they do provide health benefits and they're loaded with nutrients including potassium, which helps to build muscles and aids heart health. They are both relatively high in dietary fibre, helping make the body feel more "full." Prunes do have more fibre, one of the reasons they are good in response to or to prevent constipation, even in juice form . Dates are high in anti-inflammatory polyphenols , while prunes contain calcium, vitamin K, and phosphorus.
With all of these awesome properties, dates and prunes are absolutely wonderful, healthy substitutes for sugary ingredients in baked goods.
The world's most famous vampire repellent contains negligible calories and fat, and just a little brings so much flavour to foods. Eating healthier doesn't have to mean bland tasting dishes when you cook with this super food.
Every clove of garlic has a small amount of vitamin C and the mineral manganese , which is crucial for bone formation and the metabolism of amino acids and carbohydrates. While there is no definitive scientific proof of its medicinal and therapeutic properties, garlic has been used for millennia to treat ailments. Garlic has been shown to possess some anti-inflammatory and antibiotic qualities, and some people swear that it boosts the immune system. Studies have identified organo-sulphur compounds that seem to be able to destroy cells in a type of brain tumour.
Lemon (Lemon Peel)
overpowering food. Lemon peels also contain high levels of Vitamin C, cell refreshing antioxidants, and calcium -- and the citric acid makes an excellent cleanser and insect repellent.
They are chock full of beta-carotene, polyphenols, potassium, dietary fibre, and vitamins A, C, and K. Mangoes are also a great source of the antioxidant zeaxanthin, which helps protect the eyes and possibly stave off macular degeneration, especially related to age.
Most of us recognise parsley as an herb or garnish, but it boasts some impressive health benefits in its own right. It's an excellent source of vitamins A, C, and K, as well as potassium, manganese, magnesium , and dietary fibre.
Parsley also contains a really high concentration of a flavonoid called myricetin, which some claim fights against cancer-causing chemical compounds. Myricetin is being studied for the potential use to treat and prevent diabetes since it has been said to be able to decrease insulin resistance and to lower blood sugar. It may also have anti-inflammatory properties and remove excess fat from the blood.
Sunny, flavourful pineapples aren't just good to eat, they're good for you. They're brimming with vitamin C - one cup of juicy pineapple chunks provides more than the daily recommended intake.
Pineapple also contains vitamins B6, as well as calcium, iron, magnesium, manganese, potassium, and beta-carotene and other antioxidants -- as well as pantothenic acid , which is necessary for the metabolism of fat. Fresh pineapple also has an enzyme named bromelain , which may help with nasal and other inflammation.
Rice bran is the outer hull of rice kernels. The bran is produced during the processing of white rice, which is then stabilised - keeping it full of nutrients - before being made into rice bran oil . Nutritional benefits include vitamin E, antioxidants, and a good proportion of monounsaturated to polyunsaturated to saturated fatty acids.
Rice bran oil has been recommended by the World Health Organisation as the best choice of oils to improve serum cholesterol levels . Apart from being an excellent frying oil, rice bran oil can be drizzled onto or into food for consumption.
A great source of protein and carbohydrates, spinach is also surprisingly low in calories. Among the antioxidants contained in spinach is alpha-lipoic acid, which may lower glucose levels and provide other neuropathic benefits to people who suffer from diabetes.
While the nature of the tomato has long been in debate (it's a fruit, technically), there is no doubt that it is an excellent source of nutrients, including beta-carotene, potassium, dietary fibre, potassium, folate, vitamin C, and most notably, lutein and lycopene . Lycopene is a polyphenol that gives tomatoes their vibrant red colour, and along with lutein and beta-carotene, is important for eye health and preventing cataracts and macular degeneration. Tomatoes also contain choline , which improve memory and cognitive function.
You can make sure your body is getting plenty of super food nutrition. Using whole ingredients like the ones listed above, your body will love all the goodness.
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