SUPER FOODS AND THEIR HEALTH BENEFITS

 SUPER-FOODS AND THEIR HEALTH BENEFITS

Eating a nutritious diet, rich in vitamins, minerals, and antioxidants are one of the most important parts of living a healthy lifestyle. Science says nutrient-dense foods not only make you feel great but may even reduce your risk of certain chronic health conditions while providing multiple health benefits.

We all have most likely heard the term “superfoods” that will supposedly help one to live a longer, healthier life, but what are “superfoods” and what makes them so super? And why should we incorporate them into your everyday diet?

superfoods are considered to be nutrient powerhouses that provide large quantities of antioxidants, phytochemicals, vitamins, and minerals. Most superfoods are plant-based, but some fish and dairy also make the cut. Examples of popular superfoods include salmon, kale, acai berries, and almonds, just to name a few. Any food that is nutrient-dense is commonly put into this category.

The high vitamin and mineral content found in superfoods can help our body ward off diseases and keep us healthier. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of aging.

Antioxidants found in many superfoods may help prevent cancer, while healthy fats can reduce your risk of heart disease. Fiber, which is also found in many superfoods, can help prevent diabetes and digestive problems while phytochemicals have numerous health benefits including reducing your risk of developing cardiovascular diseases. Superfoods are also known to protect our organs from toxins, help lower cholesterol, regulate metabolism, and reduce inflammation.

Some of the popular superfoods

Ginger-A little-known superfood but widely used spice, ginger can give your immune system a boost, fight infections and protect against cancer. Ginger has been used throughout history as a treatment for nausea, digestive problems, and muscle pain but has also been known to reduce inflammation and lower blood sugar.  Adding ginger to meals as a spice, drinking it in tea, or taking ginger root supplements always serves to great health benefits.

Sweet potatoes- are an excellent source of fiber, vitamin A, vitamin B6, vitamin C, iron, magnesium, and potassium. All of these nutrients can help prevent heart attack, keep you looking younger, promote immune system health, improve vision, and maintain healthy teeth, bones, and skin. Since sweet potatoes are naturally sweet, they don’t require the extra butter, cream, or salt that is typically added to potatoes to make them taste better.

Quinoa-  is a super grain that is high in fiber and protein, in fact, it contains more protein than any other grain. Besides high levels of protein, quinoa is also a source of iron and potassium. Quinoa is technically not a grain but is actually a seed. Quinoa is naturally gluten-free and is often used as a rice substitute. On top of all of its other benefits, quinoa is also a great source of many vitamins, minerals, and antioxidants. 

Avocado- are known to help with everything from reducing cholesterol and alleviating arthritis to lessening the side effects of chemotherapy. Avocado is high in monounsaturated fats that can improve good cholesterol levels. It is dense with vitamins E and B6, which aid in red blood cell formation, helping protect body tissues from free radicals, producing glycogen, and promoting skin health.

Kale-A commonly known superfood is a leafy green vegetable high in vitamins A, C, and K as well as calcium, manganese, antioxidants, and iron. Kale is very low in calories and high in omega-3 fatty acids, which help fight inflammatory conditions such as arthritis, asthma, and certain autoimmune disorders.

Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.

Legumes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.

It’s important to note that while superfoods are good for our health and provide many nutrients we need on a daily basis, eating superfoods alone does not contribute to a healthy diet. Eating too much of one type of food can actually be detrimental to our health and prevents us from getting all of the nutrients we need. For this reason, superfoods should be added to a well-balanced diet, not replace one.