Have you ever heard of “superfoods”? No, they have no super powers and are not magical either, but thanks to their numerous and powerful properties they have earned such a nickname. Superfoods are 100% natural and stand out for their high nutrient density and low calories concentrated in a small amount.
Why Should You Meet Them?
Because they are the easiest and most effective way to take care of your health and always stay in shape, prevent or treat diseases and even prolong your life. Therefore, today I come loaded with a list of 11 important superfoods and their benefits that should never be lacking in your diet. Let us begin!
Kale is possibly one of the most nutritious vegetables that exist. A serving of 100 grams of kale contains only 50 calories and 10 grams of carbohydrates, 2 of which are fiber.
Incredible but true:
It contains 10 times the CDR of vitamin K1, 3 times the CDR of vitamin A (derived from beta-carotene) and 2 times the CDR of vitamin C. It is also rich in calcium and potassium. Kale contains sulforaphane and indole-3 carbinol (also in broccoli and other vegetables), bioactive compounds that have been shown to help fight cancer in test tubes and laboratory animals.
Eating salmon 1 or 2 times a week meets virtually all the needs of omega 3 fats in your body. Salmon is a fatty fish: a lot of the calories it contains are fat, of which the majorities are omega 3 fatty acids. Regular consumption of fatty fish is associated with a lower risk of dementia and cardiovascular diseases. In addition, salmon is very rich in high quality proteins and many nutrients: potassium, selenium, vitamins B1, B3, B6 and B12.
A study in adults revealed that blueberries can improve memory. Cranberries are incredibly tasty and contain enough nutrients compared to their caloric value.
They stand out for their antioxidant content:
According to the ORAC method, a system for measuring the antioxidant value of food, blueberries are located near the first place. In addition, according to a study in obese men and women with metabolic syndrome: Cranberries significantly reduce blood pressure and oxidized LDL cholesterol indicators. Other studies in laboratory animals and test tubes also indicate that cranberry compounds help prevent cancer.
Bonus: They are also relatively low in carbohydrates, which makes them the perfect fruit for people who follow low carb diets.
4. Coconut Oil:
Coconut oil is the best cooking oil, resistant to very high temperatures. Coconut oil is mostly composed of saturated fats: the most abundant fatty acid is lauric acid with 12 carbons. In addition, it has been shown that lauric acid has antimicrobial properties and effectively kills pathogens such as bacteria, viruses and fungi. Most of its fatty acids are medium chain, called medium chain triglycerides (MCT).
What Does this Mean?
Medium chain triglycerides are the perfect fats for weight loss, as they can increase satiety and metabolism.
“Coconut oil also helps improve cholesterol and triglycerides, risk factors for heart disease”.
Garlic is a very nutritious superfood that contains several bioactive compounds. Many studies in humans have revealed the potent effects of garlic on cardiovascular health:
- Garlic extract can significantly lower blood pressure.
- Reduces triglycerides and blood cholesterol.
- It can reduce platelet aggregation.
And there is still more:
Garlic can also kill microbes such as bacteria and fungi.
It has been shown that one of garlic’s active compounds, allicin, can kill the potent MRSA bacteria, which is increasingly becoming a threat to the human race due to its resistance to antibiotics.
Seaweed is an excellent superfoods source of iodine, a very important nutrient for thyroid health. Iodine is a nutrient that is usually lacking in the current diet.
Without iodine, we can suffer from hypothyroidism, fatigue, mental retardation and many other diseases. Unfortunately, most of the foods we eat today have a relatively low iodine content and it is easy to experience a lack of iodine.
Here is a Trick:
Eat seaweed once or twice a week or take them in supplements to ensure adequate levels of iodine.
7. Egg Yolks:
The yolk contains most of the nutrients in the egg, while the white contains mainly protein. Some people advise against consuming egg yolks because they say it is the part that contains cholesterol, but this makes no sense.
The Truth is Another Good:
Dietary cholesterol does not affect blood cholesterol and several studies show that egg consumption has absolutely no relation to any disease. This is just a myth that resists disappearing. There are very few foods that are as nutritious as eggs.
Eggs are Rich in:
- Lutein and zeaxanthin: these antioxidants are potent protectors against eye diseases.
- Protein: a large egg contains 6 grams of high-quality protein with all the essential amino acids.
- Hill: eggs are one of the best food sources of choline, a very important element for brain health.
- Vitamins A, B2, B5, B12 and iron, phosphorus, selenium and other compounds.
Thats not all:
Eggs also stand out for their satiety index, an indicator that measures satiety: they satisfy your appetite and encourage you to consume fewer calories. According to some studies, breakfast eggs can help you lose a significant amount of weight compared to a breakfast with donuts, for example.
Note: grazing eggs or enriched with omega 3 are the best options.
8. Beef with Grass:
Meat is one of the best sources of protein; it is rich in healthy fatty acids and many vitamins and minerals. It is also a good source of creatine, carnosine and carnitine, as well as other unique nutrients that you cannot get from plants. Despite fears, several studies have shown that unprocessed red meat does not increase the risk of disease. The best option is meat from naturally fed animals, such as beef cattle: it contains more omega 3 fatty acids, more CLA (conjugated linoleic acid), more antioxidants and more vitamins and minerals. If you cannot acquire grass meat for any reason, grain-fed meat is also a healthy alternative.
9. Sweet potato:
Sweet potatoes are, without a doubt, one of the healthiest starchy foods. Sweet potatoes are very nutritious and rich in some essential nutrients such as vitamin A, vitamin C and potassium. They are also relatively rich in fiber: a 100-gram serving gives you 3 grams of fiber. If you are looking to increase your carbohydrate intake, sweet potatoes are the perfect choice.
The liver is an extraordinary organ that has hundreds of functions. It also concentrates many fundamental nutrients such as iron, B12 and some others. The liver is so nutritious that some people have nicknamed it the multivitamin of nature. A serving of 100 grams of beef liver contains:
- 12 times the CDR of vitamin B12.
- 7 times the copper CDR.
- 3 times the vitamin A CDR.
- 2 times the riboflavin CDR (B2).
It also contains large amounts of other nutrients such as folate, B3, B5, B6 and others.
In Other Words:
Eating liver once a week will greatly increase your intake of essential nutrients.
11. Cod Liver Oil:
Cod liver oil is the best source of vitamin D3 in the diet. Vitamin D3 deficiency in the body can have several consequences, including a high risk of cancer and diabetes. Cod liver oil is also very rich in vitamin A: a tablespoon provides 13500 IU, almost triple the CDR. The best way to add omega 3 fats to your diet is to supplement it with fish oil: One tablespoon contains a total of 2.6 grams of omega 3 fatty acids, which equals more than the recommended daily amount. If you do not consume many animal-derived omega 3 fats, consider supplementing it with a daily tablespoon of cod liver oil.
And Now That?
Now is the time to enjoy and benefit from the properties of these superfoods. Make a hole in your daily menu and both your health and that of your family will thank you.