What are superfoods?
In reality, there is no such thing. The term is coined by marketers to sell better-defined products on the market, lowering levels of cholesterol. But for "superfoods" there may be some foods that help to improve our health, fight excess weight and build up different dietstailored to these goals.
Most popular superfoods:
1. Dark green vegetables - an excellent source of nutrients, including folic acid, zinc, iron, magnesium, Vitamin C and fiber. Dark green vegetables reduce the risk of heart disease and chronic conditions, including diabetes type 2. The presence of carotenoids makes them excellent in the fight against some cancers. What is special about this type of superfood is that some have a bitter taste. To avoid the unpleasant sensation, include dark green vegetables in your favorite soups, salads, shakes and dishes.
Representative of dark green vegetables are spinach, kale, turnip leaves, cabbage and chard.
Cale - is characterized by finely curled, green leaves and a slight scent of celery. This is one of the few vegetables that almost lose their vitamins once cooked. Contains 49 100 calories and a huge amount of Vitamin K, which helps in the production of proteins in the blood plasma, bones and kidneys.
Spinach - can be found fresh, frozen or dried. During World War I, spinach juice was given to wounded soldiers to stop the bleeding. In 100 city spinach has only 23 calories, but whole 10 is different vitamins, of which - A, C and K; 8 is the mineral of which magnesium, manganese and iron. In fact, spinach is known mostly for its high iron content, providing 21% of daily intake.
Chard - Features a deep green leaf and red handle. He has been known for cooking for centuries, but because of his resemblance to other vegetables, he has often been overlooked. The 100 product has 19 calories. Contains 12 vitamins, including A, K and C, and in the raw state - vitamin E; 8 is a mineral, including magnesium, iron and potassium. Like most greens, it is low in carbohydrates, proteins and fats.
2. Forest fruits - excellent source of fiber, vitamins, minerals and antioxidants. Due to their wide variety of antioxidants, berries reduce the risk of heart disease and cancer. They are suitable for disorders of the digestive system and immunity. Among the most famous representatives are: strawberries, raspberries, blackberries and blackberries, blackberries. The berries are aromatic and appetizing and you can eat them anytime of the day.
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Malini - they are generally summer fruits, so their price this season is the lowest, otherwise you can find them throughout the rest of the year. There are 100 calories in 53. The fiber content is high - 6% and the sugar - low - 4%. Extremely rich source of Vitamin C. Raspberry leaves are also used fresh and dried for herbal teas.
Strawberries - One serving has 33 calories and 71% vitamin C. The berries are known for their essential fatty acids - omega 3 and omega 6, which the human body cannot produce, but which are much needed.
Black and red blueberries - They are sold fresh and frozen, but because of their high price, some companies have imperceptibly replaced them with purple carrots, diced. Blueberry contains magnesium, which is important for muscles and nerve cells. Recommended for colic and the elderly.
Blackberries - 100 contains 25% of your daily fiber intake and only 43 calories. Like strawberries, blackberry seeds have an oil rich in omega 3 and omega 6 (and omega 9, though not officially listed). Vitamin C is also very high - 25% and vitamin K - 19%.
3. Green tea - a light caffeine drink with a wide range of medicinal properties. It is rich in antioxidants (the most famous of which is EGCG) and has a strong anti-inflammatory effect. EGCG prevents chronic diseases, diabetes and cancer. For some people green tea helps with weight loss.
4. Eggs - Their role in diets has always been controversial because of the high cholesterol content, but they remain some of the healthiest foods. They are rich in B vitamins, selenium, iron and phosphorus. Eggs have powerful antioxidants that protect eyesight. Studies show that eating eggs does not increase the risk of heart disease or diabetes. The average intake is between 6 and 12 counts per week. In some people, eggs even raise good cholesterol.
5. Leguminous plants - include peas, beans, lentils, soybeans, peanuts ... They are also rich in B vitamins. They have many health benefits, including 2 type diabetes, lowering blood pressure and cholesterol. The consumption of legumes creates a feeling of satiety because of most of the fiber they contain, which makes them a good choice for food to include in our diet.
6. Nuts and seeds - almonds, nuts, cashews, pistachios, sunflower seeds, pumpkin seeds, seeds chia, flax and hemp. There are a number of beneficial effects on the body, they are rich in healthy fats and although their caloric value is high, in small amounts they can be successfully used in weight loss as long as they enter the calculated calorie intake with a deficit for the day.
7. Garlic - A good source of magnesium, selenium and fiber. It lowers cholesterol and blood pressure. Compounds in garlic can prevent some cancers.
8. Olive oil - Contains useful monounsaturated fatty acids as well as vitamins E and K, which prevent oxidative stress and cellular damage.
9. Ginger - in cooking ginger it is used because of its taste qualities, and in medicine - against nausea and in some acute inflammations. It can be found in various forms - fresh, such as butter, juice or powder. With ginger, a little honey and lemon it becomes a wonderful tea.
10. Salmon - nutritious fish full of selenium, healthy fats, proteins, potassium and B vitamins One of the best sources of omega 3. 2-3 servings per week are recommended.
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