The Superfoods Are foods with more amount of nutrients, vitamins, minerals, fiber, antioxidants and phytonutrients.
Its name has become so popular that it has been taken over by a multitude of dictionaries and speakers. Without going further The Oxford English Dictionary calls them"a nutrient-rich food considered especially beneficial to health and well-being".
Crowd of people have these groceries as the?? top?? Of nutrition as the best that can be added to a diet to make it healthy, balanced and complete.
The first time this term was used came at the beginning of the 20th century, when food began to take on importance as a different way of enjoying and maintaining a certain quality of life.
What kinds of superfoods can we find?
Among so-called"superfoods" We can mention the coconut, beet, Guarana , Corn, cocoa or hemp among many others. But the one that takes the palm are the cranberries, one of the most relevant foods, always showing itself in countless scientific studies. They contain high amounts of anthocyanins, a potent antioxidant that inhibits the growth of colon cancer cells.
Salmon, for example, is also positioned in the same bag, storing important doses of omega-3, rich in vitamins A, B and D, calcium, iron, phosphorus and selenium. It also helps to reduce cholesterol And is endorsed by the Spanish Heart Foundation.
The great part of the fruits and fruits are also established in the range of"superfoods". The fruit pulp contains, once again, antioxidant properties, lowering blood pressure in a short period of time and Reducing stress .
As curiosity we can find other types of food less common and rarer such as oriental mustard, with a high component in vitamins A and C, as fiber Y Phospholipids , Which help reduce soy.
Chia seeds add a large supply of omega-3s in the same way they protect the cardiovascular system . It also helps firmly to lose weight and regulates the sugars we process. How to ingest them? The varieties are multiple, enabling us to be able to mix them with yogurts, liquids or different sauces.
All this has been proven scientifically demonstrating that, effectively, these types of foods are in the classification of foods with better qualities for their consumption.
List of 17 Types of superfoods
Then we will focus more fully on these so-called"superfoods"?? And thus to be able to give more details on its composition and of course, on the benefits that they bring to the health. Here is a list of a total of 13 foods with unusual qualities:
1- Blueberries
As we mentioned before, blueberries are one of the foods that will best come into our diet. Among the reasons we are essentially emphasizing their possession of phytonutrients, which are basically unmarked in the confrontation with free radicals that damage our cells and accelerate our aging. They also help reduce the chance of developing cancer and other diseases related to dementia, such as Alzheimer's .
If instead of blueberries we want to eat other foods, we can choose the raspberries, with a composition similar to these and serving as a nutritious and excellent substitute.
2- Kale
This greenish and uncommon food has an infinite number of benefits for our organism. Among the many that we can find we can highlight the fight against the prevention of different types of cancers, especially the ovary and the breast.
This is due to the process by which their phytonutrients act on the liver to produce enzymes that neutralize the cancer cells potentially.
3-Broccoli
Like kale, it has very similar effects as the fight against the cells that trigger diseases like cancer. In its composition, the vitamin C And a high percentage of folic acid .
4- Beans
Although many are not usually of special liking, they are composed of a lot of fiber, antioxidants, iron and increase our energy because of the carbohydrates they enjoy. They also completely lack any type of saturated fat.
5- Salmon
Another food that we mentioned in previous sections, being in the?? top?? Of the"superfoods"?? Known. Contains high doses of omega fatty acids?? 3. Among the benefits of this type of acids we see how they reduce the different inflammations, regulates the proportions of cholesterol in our body and improve the circulation of our blood vessels in addition to preventing cancer.
To make matters worse, it is also a rich source of selenium and vitamin B, causing the cellular damage to decrease considerably.
6- Quinoa
In addition to containing omega -3 also presents the variety of -6 along with minerals and Vitamins E Y B . In addition, FAO also named it in 2013 as the International Year of quinoa Thanks to the numerous properties that lent our body to the time of ingesting it.
7- Tomatoes
These fruits stand out because they contain in their composition an extremely special substance. Rarely will another edible contain Lycopene , A particular antioxidant.
Studies have confirmed that this component protects us from the action of UVA rays of the sun. It also helps prevent different types of cancer and makes our cholesterol levels drop.
Among its vitamins we find especially belonging to group C. We can also observe high doses of potassium and fiber.
8- Oats
The oats present nothing more and nothing less than magnesium, potassium and phytonutrients. Its consumption of integral helps to reduce the risk of suffering type 2 diabetes and also and being its main characteristic, we find in abundant amounts fiber.
This, in addition to the current, lends us a percentage of a different fermented fiber than normal that causes our cholesterol to lower and prevent different diseases related to the heart.
As for magnesium, we have to point out that it helps to lower our blood sugar levels.
9- Nuts
Like salmon, they are positioned as an important source of Omega-3 acids . With a small handful of nuts daily we can combat such evils as the appearance of cancer, blood blockage of our body or different inflammations.
10- Turmeric
We put on the spices. In particular with the turmeric , A type of intake that fights cancer cells, and especially against the breast and lung. Its use in the kitchen on a daily basis will also help to restore the levels of DNA In our body.
11- Spinach
This edible contains many nutrients as well as phytonutrients. We found carotenoids such as zeaxanthin and Beta-carotene , As well as antioxidants such as CoQ10 Y Glutathione , Alpha lipoic acid . What does this mean? For in greater regulation of insulin, the reduction in the risk of suffering cardiovascular diseases and other related to the brain.
It also fights eye degeneration, thus reducing the likelihood of eye problems. Nor could it lack the prevention that it produces against different types of cancer.
12-Flax Seeds
They have virtually the same benefits as turmeric, battling the cells that make breast cancer appear. They also show high amounts of omega -3 acid of vegetal origin, being one of the foods with greater percentage of these fatty acids.
13- Seed of chia
Again, another seed rich in omega-3 and another of the most important foods we can find. We mentioned it above, but for now we will detail it better. It mainly contains two types of fiber: soluble and insoluble.
The first type of fiber is to reduce cholesterol and regulate blood glucose levels as well as reduce problems that arise in the cardiovascular system.
It also helps to regulate the metabolism of sugars and contributes Tryptophan , Provoking a sensation of having filled us up when it really is not and thus making it an ideal ingredient for the realization of diets.
In 2009 gained the recognition by the European Food Safety Authority of novel food. It is recommended to take one tablespoon per day of these seeds and among its nutrients we observe a large fan with calcium, phosphorus, manganese, iron, potassium, zinc, copper and different vitamins of the complex B and E.
14- Pumpkin
This food has the highest amount of carotenoids (which helps to regulate our cells, protecting them and making them stronger against the defense of different types of diseases) in the market.
Phytonutrients also play a big role in explaining their composition. Finally, this fruit helps us fight against different types of cancers that exist.
15- Pistachio
Undoubtedly, we are faced with the dried fruit with the highest amount of vitamin A, B, C and E and has monounsaturated fats, selenium and zinc. With its common intake we get it to protect and renew the skin and we will control our cholesterol levels.
16- Olive oil
The most common substance in a kitchen also has the characteristics of a"superfood". According to a 2005 study, it was found that extra virgin olive oil contains a large amount of polyetherols. This results in much less rigid arterial walls, and making them somewhat more elastic.
In addition, it is known by all that olive oil has effects on the human body similar to those of walnuts.
17- Kiwi
It is one of the most complete fruits that currently exist. Contains vitamin C, as well as multitude of minerals and fiber. According to the University of St. Andrews UK contains lutein, a pigment that functions as a powerful filter of solar radiation.
With three units a day we can contribute health to our skin and with two we will regulate of substantially the cholesterol that we need, fighting in this way against hypertension.
There are also many other types
We have mentioned the most important and transcendental if we really want our organism to ingest this type of food and benefit from its many vital characteristics.
In spite of this, there is a great variety of which we can enjoy and among which we can find from the eggs to Boks Hoy (a type of vegetable really beneficial for the woman) happening even for the olives with its monounsaturated fat that protects our heart .
Even so, not everything is really how we are presented
It is true that the other side of the coin is shown when these foods are extended to diets, since when importing these foods in the daily meals they change their nutrients and thus defending of the scientific analyzes applied in the laboratories.
On the other hand, the effects required on the vast majority of these would be based on an intake with long term views if we want their nutrients, vitamins etc?? Become important in our body.