Superfoods are natural foods that are particularly rich in the nutrients needed to live a healthier life.
You’ve probably heard the term “superfood” several times over the past decade. It is a popular buzzword widely used in both the food and health industries.
If you scroll down the pages of the Oxford English Dictionary (OED)’s almost endless list of “super” prefixes, you’ll find descriptions of superfoods. Looking at the etymology of this word, one cannot help but be surprised to learn that this word was discovered as early as 1915. The article below introduces an article published by Protein Research.
- What makes a superfood super??
Superfoods are actually nutrient-dense natural foods that should be consumed to promote a healthier lifestyle. Eating these foods regularly will boost your immune system, allowing your body to fight off disease and potentially more side effects of aging.
For example, blueberries are one of the most frequently cited superfoods with numerous scientific studies. It contains antioxidant compounds called anthocyanins, which inhibit the growth of colon cancer cells and even kill them. Like blueberries, pomegranate juice has been widely studied. Studies have shown that pomegranate juice lowers blood pressure and reduces oxidative stress in healthy people.
In this way, it can be seen that bluebelly and pomegranate are foods that are very helpful in suppressing heart disease.
- What are the 10 superfoods?
1) Berry
As mentioned above, blueberries are rich in antioxidants that help fight various diseases. In general, berries are high in fiber and are readily available fresh and frozen all year round. You can add it to smoothies or add it to salads and yogurt for a healthy meal.
2) Cruciferous vegetables
Cabbage, Brussels sprouts, broccoli, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, turnips. All of the foods listed above are excellent sources of fiber and contain powerful disease-fighting nutrients and phytochemicals such as sulforaphane indole, thiocyanate, and nitrile, which may fight or prevent some types of cancer, including lung and colon cancer.
3) fish
In addition to being an excellent source of protein, fish such as anchovies, giant salmon, sockeye salmon, coho salmon, sardines, mackerel, trout, and herring are very rich in DHA and EPA omega-3 fatty acids. DHA and EPA omega-3 fatty acids are considered good fats and provide a variety of benefits for your body and brain.
4) Leaf vegetables
Dark leafy greens, such as kale, spinach, and chard, are not only rich in iron, calcium, vitamin A, and vitamin C, but also contain many plant-based organic substances. The quantity and quality of vitamins and minerals are better than the average.
5) Legumes
Soybeans, red beans, kidney beans, chickpeas (chickpeas), black beans and peas. There are a variety of legumes that are rich in plant-based protein and fiber, and studies have shown that they may reduce the risk of heart disease. Legumes are rich in folic acid and contain complex carbohydrates, copper, vitamins, minerals, iron, magnesium, manganese, phosphorus, potassium and zinc.
6) Nuts
Hazelnuts, pecans, almonds, and especially walnuts are excellent sources of plant-based protein and contain monounsaturated fats, which may reduce the risk of heart disease. Walnuts are particularly healthy because they not only help reduce bad cholesterol and potentially reduce arterial inflammation, but they are also rich in antioxidants, vitamin E, selenium and magnesium.
7) Olive oil
Olive oil, another excellent source of vitamin E, contains antioxidants, monounsaturated fats, and polyphenols that help reduce inflammation and reduce the risk of heart disease.
8) Tomatoes
Tomatoes are rich in vitamin C, vitamin K, lycopene, folic acid, and potassium and are known to help fight the risk of many diseases.
9) Whole grains
One way to add more whole grains to your diet is to check the labels on your bread and make sure the first ingredient says “100% whole wheat flour.” Whole grains taste good and fill you up more quickly, so you can eat them in smaller amounts. It is rich in soluble and insoluble fiber, contains a variety of healthy B vitamins, and is also rich in magnesium and manganese.
10) Yogurt
Yogurt is a particularly impressive superfood and contains almost every nutrient your body needs. It’s good for your heart, bones, digestive health, immune system, and contains probiotics, which may protect your body from more harmful bacteria. It is best to buy a plane if possible.
