16 Superfoods That Are Worthy of the Title while being great on your weight.
Dark green leafy vegetables (DGLVs) are an excellent source of
nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and
fiber.
Part of what makes DGLVs so super is their potential to reduce
your risk of chronic illnesses including heart disease and type 2 diabetes.
They also contain high levels of anti-inflammatory compounds
known as carotenoids, which may protect against certain types of cancer.
Some well-known DGLVs include:
·
Swiss chard
·
Collard greens
·
Turnip greens
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Spinach
·
Lettuce
·
Arugula
Some DGLVs have a bitter taste and not everyone enjoys them
plain. You can get creative by including them in your favorite soups, salads,
smoothies, stir-fries and curries.
SUMMARYDark green leafy vegetables are full of fiber
and nutrients which may be instrumental in preventing certain chronic diseases.
Berries are a nutritional powerhouse of
vitamins, minerals, fiber and antioxidants.
The strong antioxidant capacity of berries is associated with a
reduced risk of heart disease, cancer and other inflammatory conditions.
Berries may also be effective in treating various digestive and
immune-related disorders when used alongside traditional medical therapies.
·
Raspberries
·
Strawberries
·
Blackberries
·
Cranberries
Whether you enjoy them as part of your breakfast, as a dessert,
on a salad or in a smoothie, the health benefits of berries are as versatile as
their culinary applications.
SUMMARYBerries are full of nutrients and antioxidants
which may prevent certain diseases and improve digestion.
Originally from China, green tea is a lightly caffeinated beverage with a
wide array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds
which have strong anti-inflammatory effects. One of the most prevalent
antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG.
EGCG is likely what gives green tea its apparent ability to
protect against chronic diseases including heart disease, diabetes and cancer.
Research also indicates that the combination of catechins and
caffeine in green tea may make it an effective tool for weight loss in some people.
SUMMARYGreen tea is antioxidant-rich with many health
benefits including possible cancer prevention.
Eggs have historically been a controversial topic in the
nutrition world due to their high cholesterol content, but they remain one of the healthiest
foods.
Whole eggs are rich in many nutrients including B vitamins,
choline, selenium, vitamin A, iron and phosphorus.
They’re also loaded with high-quality protein.
Eggs contain two potent antioxidants, zeaxanthin and lutein,
which are known to protect vision and eye health.
Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in
heart disease or diabetes risk from eating up to 6–12 eggs per week.
In fact, eating eggs could increase “good” HDL cholesterol in
some people, which may lead to a favorable reduction in heart disease risk.
More research is needed to draw a definite conclusion.
SUMMARYEggs are rich in high-quality protein and
unique antioxidants. Research indicates that eating eggs regularly will not
increase your risk of heart disease or diabetes.
Legumes, or pulses, are a class of plant foods made
up of beans (including soy), lentils, peas, peanuts and alfalfa.
They earn the superfood label because
they’re loaded with nutrients and play a role in preventing and managing
various diseases.
Legumes are a rich source of B vitamins, various minerals,
protein and fiber.
Research indicates that they offer many health benefits
including improved type 2 diabetes management, as well as reduced blood
pressure and cholesterol.
Eating beans and legumes regularly may also promote healthy
weight maintenance, due to their ability to improve feelings of fullness.
SUMMARYLegumes are rich in many vitamins, protein and
fiber. They may prevent some chronic diseases and support weight loss.
Nuts and seeds are rich in fiber, vegetarian
protein and heart-healthy fats.
They also pack various plant compounds with anti-inflammatory
and antioxidant properties, which can protect against oxidative stress.
Research indicates that eating nuts and seeds can have a
protective effect against heart disease.
Common nuts and seeds include:
·
Peanuts — technically
a legume, but often considered a nut.
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Sunflower seeds,
pumpkin seeds, chia seeds,
flaxseeds, hemp seeds.
Interestingly, even though nuts and seeds are calorically dense,
some types of nuts are linked to weight loss when included in a balanced diet.
SUMMARYNuts and seeds are full of fiber and
heart-healthy fats. They may reduce your risk of heart disease and support
weight loss.
Kefir is a fermented beverage usually made
from milk that contains protein, calcium, B vitamins, potassium and probiotics.
Kefir is similar to yogurt but has a thinner consistency and
typically more probiotic strains than yogurt.
Fermented, probiotic-rich foods like kefir have several
associated health benefits, including reduced cholesterol, lowered blood
pressure, improved digestion and anti-inflammatory effects.
Though kefir is traditionally made from cow’s milk, it’s
typically well tolerated by people with lactose intolerance due to the fermentation of the lactose
by bacteria.
However, it’s also made from non-dairy beverages such as coconut
milk, rice milk and coconut water.
You can purchase kefir or make it yourself. If you’re choosing a
commercially prepared product, be mindful of added sugar.
SUMMARYKefir is a fermented dairy beverage with
multiple health benefits related to its probiotic content. Though generally made
from cow’s milk, kefir is also available in non-dairy forms.
Garlic is an edible plant food that is closely
related to onions, leeks and shallots. It’s a good source of manganese, vitamin
C, vitamin B6, selenium and fiber.
Garlic is a popular culinary ingredient due to its distinct
flavor, but it has also been used for its medicinal benefits for centuries.
Research indicates that garlic may be effective in reducing
cholesterol and blood pressure, as well as supporting immune function.
What’s more, sulfur-containing compounds in garlic may even play
a role in preventing certain types of cancer.
SUMMARYGarlic is a nutrient-rich food used for its
medicinal benefits for centuries. It may be useful for supporting immune
function and reducing your risk of heart disease and certain cancers.
Olive oil is a natural oil extracted from the
fruit of olive trees and one of the mainstays of the Mediterranean diet.
It’s biggest claims to health are its high levels of monounsaturated fatty
acids (MUFAs) and
polyphenolic compounds.
Adding olive oil to your diet may reduce inflammation and your
risk of certain illnesses such as heart disease and diabetes.
It also contains antioxidants such as vitamins E and K, which
can protect against cellular damage from oxidative stress.
SUMMARYOlive oil is one of the principle fat sources
in the Mediterranean diet. It may be beneficial in reducing heart disease,
diabetes and other inflammatory conditions.
Ginger comes from the root of a flowering plant
from China. It’s used as both a culinary flavor enhancer and for its multiple
medicinal effects.
The oil from the ginger root, gingerol, contains antioxidants
that may be responsible for many of the reported health benefits associated
with this food.
Ginger may be effective for managing nausea and reducing pain
from acute and chronic inflammatory conditions.
It may also reduce your risk of chronic illnesses such as heart
disease, dementia and certain cancers.
Ginger is available fresh, as an oil or juice and in
dried/powdered forms. It’s easy to incorporate into soups, stir-fries, sauces
and teas.
SUMMARYGinger is used for its flavor and potential
medicinal effects. It may be useful in treating nausea, pain and preventing
certain chronic diseases.
Turmeric is a bright yellow spice that is closely
related to ginger. Originally from India, it’s used for cooking and its
medicinal benefits.
Curcumin is the active compound in turmeric. It has potent
antioxidant and anti-inflammatory effects and is the focus of most research
surrounding turmeric.
Studies show that curcumin may be effective in treating and
preventing chronic diseases such as cancer, heart disease and diabetes.
It may also aid wound healing and pain reduction.
One drawback of using curcumin medicinally is that it’s not
easily absorbed by your body, but its absorption can be enhanced by pairing it
with fats or other spices such as black pepper.
SUMMARYThe active compound in turmeric, curcumin, is
associated with several medicinal effects. Curcumin is not easily absorbed and
should be paired with substances that enhance its absorption, such as black
pepper.
Salmon is a highly nutritious fish packed with
healthy fats, protein, B vitamins, potassium and selenium.
It’s one of the best sources of omega-3 fatty acids, which are
known for a variety of health benefits, such as reducing inflammation.
Including salmon in your diet may also lower your risk of heart
disease and diabetes and help you maintain a healthy weight.
A potential drawback of eating salmon and other types of seafood
is their possible contamination with
heavy metals and other
environmental pollutants.
You can avoid potential negative effects by limiting your
consumption of fish to two to three servings per week.
SUMMARYSalmon is a good source of many nutrients,
especially omega-3 fatty acids. Limit your consumption of salmon to avoid
potential negative effects from contaminants common in fish and seafood.
Avocado is a highly nutritious fruit, though
it’s often treated more like a vegetable in culinary applications.
It’s rich in many nutrients, including fiber, vitamins, minerals
and healthy fats.
Similar to olive oil, avocado is high in monounsaturated fats
(MUFAs). Oleic acid is the most predominant MUFA in avocado, which is linked to
reduced inflammation in the body.
Eating avocado may reduce your risk of heart disease, diabetes,
metabolic syndrome and certain types of cancer.
SUMMARYAvocados are nutrient-rich, high-fiber fruits
that may play a role in reducing inflammation and chronic diseases.
The sweet potato is a root vegetable loaded with many
nutrients, including potassium, fiber and vitamins A and C.
They’re also a good source of carotenoids, a type of antioxidant
that may reduce your risk of certain types of cancer.
Despite their sweet flavor, sweet potatoes don’t increase blood
sugar as much as you might expect. Interestingly, they may actually improve
blood sugar control in those with type 2 diabetes.
SUMMARYSweet potatoes are a highly nutritious food
loaded with carotenoids, which have strong antioxidant properties. They may
also be beneficial for blood sugar control.
Some of the most common varieties of edible mushrooms are
button, portobello, shiitake, crimini and oyster mushrooms.
Though nutrient content varies depending on the type, mushrooms
contain vitamins D and A, potassium, fiber, and several
antioxidants not present in most other foods.
Interestingly, eating more mushrooms is associated with greater
consumption of vegetables in general, contributing to an overall more
nutritious diet.
Due to their unique antioxidant content, mushrooms may also play
a role in reducing inflammation and preventing certain types of cancers.
Another super feature of mushrooms is that agricultural waste
products are used to grow them. This makes mushrooms a sustainable component of
a healthy food system.
SUMMARYMushrooms are full of nutrients and may reduce
your risk of certain diseases. Additionally, mushrooms are a sustainable food
choice.
Seaweed is a term used to describe certain nutrient-rich sea
vegetables. It’s most commonly
consumed in Asian cuisine but is gaining popularity in other parts of the world
due to its nutritional value.
These ocean vegetables are a source of unique bioactive
compounds — not typically present in land-vegetables — which may have
antioxidant effects.
Some of these compounds may also reduce your risk of cancer,
heart disease, obesity and diabetes.
SUMMARYSeaweed is a group of highly nutritious sea
vegetables that may play a role in protecting against certain chronic diseases.
Achieving optimal health through food and nutrition is about
more than focusing on one or two of the latest food trends.
Instead, good health is best supported by eating a variety of
nutritious foods every day.
Including some, or all, of the foods on this list as part of
a balanced diet can benefit your overall health and may
prevent certain chronic diseases.
Carleton
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