STRAIGHT-UP SUPERFOODS
Straight-up superfoods…
Naturally, most plant-based and superfoods are wholesome for overall wellness. Most superfoods are plant-based foods. Superfoods are a superb source of nutrients. In fact, they are super rich in natural goodness. Thus far, each superfood has its own unique benefits. They normally possess a combination of vitamins, minerals, proteins, fibre and antioxidants. They contain healthy fats too. These food are known to have amazing benefits on your skin, brain functions, immune systems and much more.
However, some people have challenged the use of the term superfoods. In fact, these foods have more health benefits than others. Hence, they are more nutritious and healthier for you.
Turmeric
Turmeric, a native to South Asia, is a vibrant yellow spice. People have been using it for many centuries for colouring and flavouring Indian curries. According to research, turmeric is more than a great addition to foods. It is a brilliant spice with many benefits. In fact, it bursts with health benefits.
Turmeric contains a substance known as curcumin. It is an anti-oxidant with anti-inflammatory properties. It is well-known to help reduce DNA damage in cancer patients. Furthermore, it has a positive effect on brain functions. In fact, curcumin links to the prevention of Alzheimer’s disease and depression.
Almonds
Almonds are a rich source of vitamins and essential minerals. They are excellent sources of vitamins B and E. Almonds are loaded with calcium, iron, magnesium, zinc and other nutrients too. Hence, Almonds are one of the most popular nuts in the world. In fact, they are the major source of healthy fats. These fats help to lower cholesterol levels in the blood. Thus, helping the risk of heart disease. Its magnesium content is helpful to lower blood pressure too. Vitamin E acts as an antioxidant and helps to lower heart disease risks, several types of cancer and Alzheimer’s.
Blueberries
Blueberries contain a compound known as anthocyanin. It is responsible for the berry’s colour and health benefits. So, blueberries contain almost 24 percent of the recommended daily allowance of vitamin C. Human skin relies on vitamin C to keep healthy. Thus far, regular consumption of blueberries may help to improve skin texture. It helps prevent damage from the sun and pollution too.
Blueberries help to decrease rates of colon, pancreatic, lung and prostate cancer. These are tiny powerhouses full of nutrition. They contain phytonutrients and vitamins A and C. In fact, these compounds are antioxidants. They have a powerful ability to prevent the growth of tumours. It reduces inflammation in the body too. Hence, this superfood helps to maintain good health.
Ginger
Ginger is one of the healthiest spices in the world. It is widely used in traditional medicines. Ginger helps to ease the symptoms of nausea that are caused be travel sickness, cancer treatments and pregnancy. It is perfect to help digestion. So, when you drink a cup of ginger tea after a big meal, it may help digestion. It helps empty the stomach too.
Ginger is perfect to treat colds and flu. It is a diaphoretic too. So, it warms the body up from the inside. It stimulates the production of sweat. Regular consumption of ginger may help the ability to reduce muscle pains.
Green tea
The compounds in green tea make it one of the healthiest drinks. It helps to improve brain functions. Similar to coffee, it contains caffeine. However, the difference being it has just enough to generate a response. Thus, it does not have adverse effects. So, caffeine helps to enhance brain functions. It improves reaction time and memory. Green tea contains L-theanine too. It helps to increase dopamine which is a chemical compound to lift your moods. In fact, green tea is helpful for weight loss plans too. It acts as a fat-burning product. Consequently, it increases the metabolic rate. The caffeine content helps to improve physical performance. For example, it mobilises fatty acids and makes them available to use as energy.
Olive Oil
Olive oil has high oleic acid content. It is a healthy monounsaturated fat which helps to reduce inflammation. Particularly virgin olive oil is best to reduce the risk of various diseases. It helps control the risk of heart disease, diabetes, cancer and obesity. Olive oil is an excellent anti-oxidants. It has similar effects to ibuprofen, an anti-inflammatory painkiller. So, regular use of olive oil may reduce rheumatoid arthritis pains. Combining with fish oil provides better effects. It is because of the omega-3 fatty acids. It has proven results to decrease joint pains and improve grip strength.
Avocados
Avocados help you to keep feeling fuller for longer. Hence, it provides hunger satisfaction and eliminates the desire to eat snack foods between meals. Thus far, avocados may be helpful in weight management diets. In fact, eating avocados is beneficial to lose weight. Avocados are full of healthy fats. Your body needs these fats. They are low in carbohydrates and high in fibre. So, avocados are more than tasting great on toast. These creamy fruits are a nutritional powerhouse. Research shows antioxidants in avocados are important for healthy eyes. Thus far, eating avocados over a long period of time helps to minimise eye diseases. In fact, it reduces the risk of cataracts and macular degeneration.
Garlic
During ancient times, garlic was renowned for its medicinal benefits. It was a common antibiotic to combat the common cold and flu. Several studies show that daily garlic supplements reduce the length and number of colds. It reduces it by more than half compared to a placebo. Consequently, garlic helps to reduce blood pressure. Studies suggest that a 600 to 1,500 mg dose of garlic extract may be equally as effective as the drug Atenolol. It helps to lower blood pressure. Furthermore, garlic prevents Alzheimer’s disease and dementia because of its high antioxidant content. So, it prevents free radicals that contribute to the ageing process.
Pumpkins
Consuming adequate pumpkins helps boost your immune system. Pumpkins are high in vitamin A. It helps the body to fight infections. They are an excellent source of vitamin C too. It helps in the production of white blood cells. Thus, it improves the wounds and injuries to heal quicker. Pumpkins contain plenty of vitamin E too. It is another immune-boosting vitamin
Oats
Oats are incredibly nutritious whole grains. They are gluten-free and contain a fibre known as beta-glucan. It helps to reduce cholesterol, blood sugar levels and insulin responsiveness. Thus far, it may increase the growth of helpful gut bacteria. Oats normally form a thick solution in the stomach. Hence, it helps to maintain feeling full for longer. Research shows an early introduction to a child’s diet reduces the risk of childhood asthma. Since oat bran contains high fibre content, it is a great remedy for relieving constipation.
Seaweed
It may be surprising, that seaweed is full of nutrition. Seaweed is very versatile. It ranges in colour and shape. Thus far, it contains iodine and tyrosine. They are critical for healthy thyroid function. In fact, they help the thyroid to release hormones. These hormones help your body grow and produce energy. It is beneficial to repair damaged cells too.
Due to its large amounts of fibre, seaweed is helpful to lose weight. It does not contain any calories. Thus far, fibre makes you feel full for longer. So, it delays the feeling of hunger. Studies in animals show seaweed reduces body fat. So, this may be true for humans too.
Spinach
Spinach is a rich source of iron and magnesium. These are two important minerals for energy metabolism. They help muscle and nerve functions too. Spinach is full of zeaxanthin and lutein which are carotenoids. They are effective to inhibit macular degeneration and cataracts. These are the leading causes of blindness. Thus far, the belief is carotenoids help reverse some existing damages in the eyes. Spinach contains antioxidants. It helps to fight free radicals that cause oxidative stress. In turn, it heightens the risk of diseases that may be the cause of diseases such as cancer and diabetes.
Kale
Kale is a superb leafy green vegetable. It is one of the healthiest foods. Rich in vitamin K, it helps calcium absorption. It helps to reduce calcium loss too through urine. Hence, it leads to stronger bones. People who lack a reasonable amount of vitamin K are more susceptible to bone fractures. Kale contains high levels of beta-carotene too. It is turned into vitamin A in the body. Thus far, vitamin A is important for skin and hair growth. In fact, it helps to keep it moisturised. It is helpful for immune functions, healthy eyes and reproductive functions.
Mushrooms
Mushrooms have been used in traditional medicines throughout history. It is because of its health benefits. Thus far, the belief is its high antioxidant content helps to prevent diseases such as lung, breast and prostate cancer. This may be possible because mushrooms contain vitamin D. In fact, it reduces the growth rate of some cancers.
Mushrooms are excellent for heart health too. It is because they contain potassium, Vitamin C and fibre. Potassium ad vitamin C is helpful to regulate blood pressure. Thus, it reduces the risk of cardiovascular disease and hypertension. Fibre helps to lower blood cholesterol levels too. In fact, mushrooms are a good source of fibre.
Coffee
Coffee is known to be one of the most popular drinks in the world. It has many health benefits when consumption is part of a balanced diet. Thus far, caffeine in coffee significantly increases energy levels. It helps to feel less tired. Simultaneously, coffee improves brain functions. It helps with memory, mood and reaction times. In fact, coffee helps to increase metabolic rate too. Thus, it links to fat burning and weight loss. Coffee is known to be beneficial for your liver too. Many liver diseases often lead to cirrhosis. Hepatitis is one of them. Therefore, regular coffee consumers may have an almost 80 percent lower risk of developing cirrhosis.
Broccoli
Broccoli is loaded with fibre. Hence, excellent for healthy bowel functions. It has a high content of antioxidants too. Thus far, it is important to have healthy bacteria in your colon. It is crucial for food digestion. So, when you consume broccoli, it helps to maintain bowel regularity. The vitamin C in the vegetable contributes to boosting the immune system.
Nutrients in broccoli such as vitamin C, calcium and kaempferol may help to prevent dental diseases. Furthermore, sulforaphane helps to reduce the risk of oral cancers. In fact, calcium and vitamin K in broccoli helps strong and healthy bones.
