Superfoods, what are these, their sources, and benefits?
Nutrient-rich foods with a good effect on the body are labeled as superfoods. No single food can be sufficient for the body. A balanced diet and a variety of foods keep you healthy. Below are a few which can be considered superfoods.
1. Berries
Berries are rich in vitamins, minerals and fiber. These are rich in color, which makes them high in antioxidants. Some of the commonly used berries are cranberries, blackberries, blueberries, raspberries and strawberries. All these can be consumed as fresh fruit or can be frozen or can be mixed with yogurt for smoothies. These are naturally sweet, so can be topped on cereals in breakfast.
Health benefits of berries
1. Improves blood sugar and lower cholesterol levels
2. Help fight inflammation
3. Protect against cancer
2. Green tea
Green tea is rich in antioxidants and polyphenol compounds that have powerful anti-inflammatory effects. It is associated with weight loss because of the presence of catechins and caffeine in it. It’s a beverage with low caffeine in it.
Health benefits
1. Helps with weight loss
2. Slows ageing
3. Reduce bad breath
4. Antioxidants flush toxins
3. Green leafy vegetables
Dark green leafy vegetables are called superfood because they are rich in zinc, iron, magnesium, vit. C, folate and fiber. Vit. K content gives various benefits. The presence of carotenoids makes them high in anti-inflammatory. Sources are kale, spinach, turnip greens, kale etc.
Health benefits of Green Leafy vegetables
1. Reduces the chance of osteoporosis
2. Help fight inflammation
3. Protect against cancer
4. Seeds and nuts as superfoods
These are good sources of protein, healthy fats, fiber, vitamins, and minerals. They contain mono- and polyunsaturated fats and omega-3 fatty acids hence they reduce the chances of many illnesses.
4. Nuts and Seeds
The sources are almonds, pistachio, walnuts, macadamia, pumpkin seeds, flax seeds, sunflower seeds etc.
Health benefits
1. Regulates body weight
2. Reduce the risk of cardiovascular disease
5. Eggs
Eggs are one of the common superfoods. Whole eggs are rich in B vitamins, choline, vitamin A, iron, phosphorus and selenium. Eggs are a rich source of protein.
Health benefits
1. Raises good cholesterol
2. Reduces the risk of cataract
6. Avocado
Avocados are called superfoods because they are rich in potassium. These are loaded with fiber and monounsaturated Fatty Acids.
Health benefits
1. Help fight inflammation
2. Lowers cholesterol
3. Maintains blood pressure levels
7. Mushrooms
These are low-calorie food. Rich in fiber, protein, and antioxidants. Also great sources of Selenium. There is a variety of mushrooms available on the market, and their nutrition value varies.
Health benefits
1. Boosts bone health
2. Increase immunity
3. Helps with weight loss
8. Sweet Potato
These are rich in potassium, fiber, and vitamins A and C. They have antioxidant properties because of the presence of carotenoids.
Health benefits
1. Protect against cancer
2. Improves blood sugar
9. Yogurt
It’s a dairy product prepared by the bacterial fermentation of milk.
Health benefits
1. Reduces the risk of heart attack
2. Helps with weight management
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