How are These 5 Popular Superfoods Actually Good for You?
At some point, we’ve all heard the term “superfood” before. Superfoods are by no means a new thing, but they have seen a spike in popularity in the past couple of years after being endorsed in medical journals.
But what exactly are superfoods and, more importantly, what do they do for your nutrition?
What Are Superfoods?
Superfoods are certain foods, typically plant-based though there are some fish and dairy superfoods, that are nutritionally dense. While superfoods are not necessarily a food group, the term has come to represent any food that is high in nutritional value and shows some indication of having health benefits.
These superfoods are packed with active compounds called mesonutrients, and it is these compounds specifically that gives these superfoods their ‘superpowers’. Many mesonutrients are antioxidants or anti-inflammatories, and each mesonutrient is also thought to have its own set of unique health benefits – which is ultimately why superfoods are hailed so highly. These mesonutrients have been shown to support a healthy heart, aide the regulation of blood sugar in diabetics, improving sleep and reducing anxiety.
So, what are the top superfoods we should be making sure to include in our diet?
Berries are very high in nutritional value as they are full of vitamins, minerals, fiber and antioxidants. Thanks to their high levels of antioxidants, berries have been associated with helping reduce the risk of heart disease, cancer, and other inflammatory conditions.
Digestive and immune-related disorders are also said to be positively affected by a diet rich in berries when coupled with traditional medicinal practices.
The most common berries to include in your diet are;
2. Dark Leafy Greens
Dark Green Leafy Vegetables (DGLVs) are a great source of nutrients like folate, calcium, magnesium, zinc, iron, fiber, and vitamin C. These dark greens have the potential to reduce the risk of heart disease, type 2 diabetes and other chronic illnesses.
These vegetables have high levels of carotenoids (anti-inflammatory compounds) which may help protect against some types of cancer.
Some varieties of DGLV taste bitter, and not everyone enjoys the taste of them when eaten plain, however, a great way to eat your DGLVs is in soups, salads, smoothies, stir-fries, and curries.
The most common dark green leafy vegetables to include in your diet are;
- Swiss chard
- Collard greens
- Turnip greens
Garlic is low in calories but high in medicinal properties, as it’s packed with vitamins and minerals such as manganese, vitamin C and selenium. This flavourful ingredient can help combat sicknesses such as a common cold, while garlic supplements help boost your immune system.
Garlic is rich in manganese, vitamins C and B6, selenium and fiber and can have positive effects on lowering cholesterol and blood pressure, as well as aiding immune function. It is also possible that the ingredients sulphur-containing compounds can aid in the prevention of some types of cancer.
Nuts and seeds are rich in fibre, vegetarian protein, and heart-healthy fats. They are also high in various plant compounds and antioxidants. This leads to proven anti-inflammatory benefits, protection against oxidative stress and heart disease.
Nuts and seeds are high in calories, but some types are linked to weight loss when part of a balanced diet.
The most common nuts and berries to include in your diet are;
- Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, and macadamia nuts.
Avocado is loaded with almost twenty minerals, vitamins and phytonutrients such as magnesium, folate, iron, monounsaturated fat, fiber, potassium and vitamin E to name but a few.
Having Avocado as a part of your balanced diet can lead to reduced inflammation in the body, reduced risk of heart disease, diabetes, metabolic syndrome and some types of cancer. While avocados are very calorific (1 whole avocado contains around 240 calories), these are in monounsaturated fat, which helps to protect your cardiovascular system.
One of the leading causes of death from all over the world is cancer. Loss of muscles and malnutrition puts a negative impact on the health and survival of cancer patients. Cancer cells grow rapidly that disturbs the normal functioning of healthy cells and also affects the system of the body.
The teenage strikes between 13 to 19 years and carries numerous changes in the various aspects of life. The body undergoes lots of hormonal changes due to puberty which results in changing behavior, stress, anxiety, depression, and many other issues
With the outbreak of infectious Coronavirus Disease (COVID-19) having triggered fear and anxiety among people worldwide, it is important to stay calm and follow the Government’s regulations pertaining to the countrywide lockdown to control the spread of the disease.
With the latest outbreak of the COVID-19 pandemic, people are desperately looking for ways to keep themselves and their loved ones safe. One of the topmost concerns of being safe in this pandemic-like situation is to keep yourself immune from the deadly “Novel Coronavirus.”
Hiking is a fantastic pastime enjoyed by millions of people. It provides you with opportunities to enjoy nature, get some exercise, and spend time with friends. Knowing what snacks to bring along can help ensure you enjoy your adventures without feeling hungry or getting sick.
Maintaining a healthy lifestyle is always hard work, but it is harder work as we get older. Our bodies change and that can make the challenges of being healthy harder to overcome. Our metabolism slows down, our joints become worn down and our muscles get weaker.
In today's society, people are confronted with countless industrially manufactured foods. Obesity, illnesses, and the desire for a healthy, balanced diet are frequent reasons to question your diet: which foods are compatible? How do I recognize fat and sugar traps?
From the analysis to the nutrition plan, the nutritionist must be able to advise his customers individually. Dietitians are not only confronted with the classic desire to lose weight, but also with food intolerances or mental illnesses that have to be taken into account.
A lot has been said at times about what to eat to have a healthy heart. Many nutrients are currently related to their protection. It is certain that a proper diet ensures longevity, quality of life, health and well-being. Poor diet, on the contrary, can be a cause of many serious diseases such as cardiac, strokes, diabetes mellitus, arterial hypertension, etc.