9 Superfoods That Should Be in Your Diet Plan

Superfoods are now being considered by many health enthusiasts as part of their daily routine, instead of being recognized as just mere marketing hype. Coined by marketers, superfoods are pack with not only one but many nutrients, vitamins, and antioxidants and other stuff that your body needs. So, what are those labelled as superfoods? Here’s a list.

Berries

Berries contain a high level of flavonoids, which are well-known compounds that can lower the risks of a heart attack. Common superfood berries include acai berries, cranberries, blueberries, and goji berries.

Acai berries are dark purple berries that contain 19 amino acids and other antioxidants; blueberries are rich in vitamin K, manganese, and fiber; and cranberries contain specific flavonoids that can prevent the risk of a urinary tract infection (UTI).

Besides, goji berries are typically utilized as a part of Eastern medicine that can treat high blood pressure and diabetes. Aside from that, these berries may also support liver, kidney, and eye health.

Soybeans

Studies show that the isoflavones found in soybeans can decrease the amount of low-density lipoprotein (LDL), which is commonly known as bad cholesterol in the blood. Other studies also discovered that soybeans’ isoflavones can prevent age-related memory loss, reduce bone loss, and decrease symptoms while improving the bone mineral density in menopause.

Tea

Although tea contains calories, it effectively helps with hydration. Additionally, it is rich in antioxidants like catechins—potent antioxidants in green tea—that have anti-carcinogenic and anti-inflammatory properties. Another, the Journal of Physiological Anthropology suggested that both white and green teas can also reduce stress levels.

Leafy Greens

Spinach, Swiss chard, collard greens, kale, and beet greens are the most popular superfood leafy greens. Leafy greens are abundant of calcium, iron, magnesium, potassium, carotenoids, and vitamins A, B, C, E, and K. Alternatively, others like Barbend dives into superfood supplement’s benefits of leafy greens.

Aside from that, leafy greens are in water content and fiber that can both promote a healthy digestive tract, and prevent constipation. A cup of kale is consist of 550 micrograms (mcg) of vitamin K, which is equal to over 680 percent of an individual’s daily need.

Salmon

Fatty fish like salmon, herring, and trout contain high omega-3 fatty acid, which can deplete bad cholesterol level and abnormal heartbeats, as well as slow down the development of arterial plaque.

Dark Chocolate

Dark chocolate has lesser sugar content, but you did not expect it to be a superfood, did you? Cacao powder from cocoa beans is the component that is the most responsible for many health advantages one can get from dark chocolates. Added sugar would negate these benefits.

Studies show that dark chocolates are rich in flavonoids, too. Again, flavonoids are antioxidants, which can improve the immune system and avert coronary heart diseases and some specific types of cancers.

Grapes and Wines

Quercetin, a kind of flavonoid found in grapes, is a natural anti-inflammatory that can reduce damages due to LDL cholesterol, and lessen the risk of atherosclerosis. It may also have effects that can prevent cancers.

Made from grapes, wines contain resveratrol—a kind polyphenol that made wine heart healthy. This polyphenol is primarily present in the skins of red grapes. Nevertheless, the American Heart Association recommended that women should have a glass of wine daily, while men should have no more than two drinks per day.

Many studies promised that resveratrol reduces the neural changes and damages connected with diabetic neuropathy (damages to the nerves outside the brain and spinal cord) and retinopathy (eye damage due to diabetes).

A few researchers also concluded that resveratrol has beneficial properties to treat Alzheimer’s disease, relieve mood swings and hot flashes associated during a menopausal period, and improve blood glucose management.

Quinoa

A popular ancient grain that is also gaining traction as a superfood in the present, quinoa (sounds like keen-wah) contains five grams of fiber and eight grams of protein in every cup. It is rich in zinc, iron,  vitamin E, and selenium, which treats high cholesterol and Hashimoto’s thyroiditis—one of the autoimmune disorders of the thyroid.

Takeaway

Having whole foods, instead of processed foods will drastically improve your health. Avoid always having poultry or beef, instead eat tofu and salmon more. Always make your meal colorful by adding beets, kale, and berries, and other spices like clove, ginger, cinnamon, or oregano. The more brownish and beige your meal is, the lower your antioxidant intake will be.

For breakfast, pastries and salads, keep in mind to add berries. When making stirred fried dishes and soups, add shredded greens on them. Seeds and nuts like Brazil nuts and sunflower seeds, as well as dried fruits with no salt and sugar added are superb finger foods to snack on along with daily green beverages like matcha tea.

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