Superfoods are foods that offer maximum nutritional benefits for minimal calories. These “superfoods” provide key components that can boost the nutritional value of your meals and snacks while also promoting a healthy eating habit. They contain a high volume of amino acids, fatty acids, minerals, vitamins, and antioxidants. A diet high in antioxidants can reduce the risk of many diseases including heart disease, cancer, respiratory diseases, immune deficiency, Parkinson’s disease.
An antioxidant is a molecule that is stable enough to donate an electron to a free radical and neutralize it, reducing its ability to cause damage. These antioxidants delay or prevent cellular damage primarily through their capacity to scavenge free radicals. Super foods high in antioxidants and flavonoids have been shown in studies to help prevent many chronic diseases, as well as improve immunity and reduce inflammation.
You can use the list of 9 superfoods collected below as a quick reference to help you in your efforts to live a healthy lifestyle:
Lean Beef
Many of the nutrients we need to function efficiently and reach our full potential can be found in meat, especially organic beef. Beef is naturally high in protein, which helps us to build and maintain lean muscle mass. Protein is the building block that our bodies use to repair and create bone, skin, and tissue. Beef is high in health-promoting amino acids and is one of the most important protein sources in the human diet. It contains iron as well as four key vitamins – niacin, riboflavin, vitamins B6 and B12 – that reduce tiredness and fatigue. Beef is high in zinc, which promotes healthy hair, nails, and skin. Zinc also helps to maintain normal cognitive function, fertility, and reproduction, as well as proper testosterone levels in the blood.
Protein is required for the formation of various human tissues, including muscles, bones, organs, blood, skin, hair, nails, and cartilage. It plays a critical role in processes such as tissue growth, energy production, hormone synthesis, oxygen transport, immune function, and nutrient absorption. Your body cannot repair muscle or develop red blood cells that transport oxygen throughout your body if you don’t eat enough protein.
Fish
Fish is a good source of vitamins and minerals (B-complex vitamins, A, D, K, Calcium, Magnesium, Selenium, Zinc, and Iron), which are necessary for our bodies to function properly. Furthermore, fish is an excellent source of lean animal protein and omega-3 fatty acids. Long-chain omega-3 fatty acids, found in oily fish such as salmon, sardines, sprats, trout, and mackerel, can help build and maintain a healthy body. They are essential to the structure of every cell wall, serve as an energy source and help in the proper functioning of your heart, lungs, blood vessels, and immune system.
Dark Chocolate
Dark chocolate is rich in minerals, such as iron, magnesium, zinc, calcium, sulfur, copper, potassium, and vitamins (B1, B2, B3, B5, B9, and E.). it contains also several compounds that possess antioxidant properties, such as flavanols and polyphenols. Antioxidants prevent oxidative stress by neutralizing free radicals. Oxidative stress’s effects lead to the development of a range of diseases over time, including heart disease, diabetes, Alzheimer’s disease, and cancer.
Although eating raw cacao is healthier than eating processed chocolate, many people dislike the harsh flavor of pure cacao.
Allium Veggies
Alliums, whether onions, garlic, shallots, leeks, or chives, have a distinct flavor and aroma, as well as numerous health benefits, due to an abundance of sulfur-containing compounds. Garlic is high in vitamin C, vitamin B6, thiamin, potassium, calcium, phosphorus, copper, and manganese, whereas onions are high in vitamin C, vitamin B6, potassium, and folate.
Preliminary research suggests that organosulfur compounds found in allium vegetables may be beneficial for decreasing cholesterol and blood pressure, as well as helping to prevent chronic illnesses such as cancer and cardiovascular disease. They have been shown to have applications as antimicrobial, antithrombotic, antitumor, hypolipidaemic, antiarthritic, and hypoglycemic agents.
Additionally, they are a great source of prebiotic fiber, which can help maintain a healthy and diversified microbiome system. It is a good source of polyphenols, including flavonoid quercetin, which has lately been recognized as an important immune-supporting compound. Allium veggies also contain phytochemicals, which are chemical compounds found in plants that can affect biological functions. According to the American Institute of Cancer Research, phytochemicals, particularly those found in allium vegetables, may boost immunological health and lower cancer risk by preventing inflammation, and cell damage.
Dark Leafy Greens
Dark green leafy is an excellent source of nutrients including vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, magnesium, calcium, iron, zinc, and potassium. A diet high in leafy greens has been shown to reduce the risk of obesity, heart disease, high blood pressure, and mental decline, among other things. They’re rich in carotenoids, which are anti-inflammatory compounds that can help prevent cancer.
Cruciferous Vegetables
Cruciferous vegetables are high in nutrients like beta-carotene, lutein, and zeaxanthin, as well as vitamins A, C, E, and K, folate, minerals, and phytonutrients, which are plant-based compounds that may help to reduce inflammation and cancer risk. Cruciferous vegetables are also high in fiber and low in calories, making them a good choice for feeling full without overeating.
Berries
Berries are extremely nutritious, with high levels of antioxidants, fiber, vitamins, and minerals. Furthermore, not only are berries delicious and filling, but they can also help manage and prevent diabetes, mental decline, cancer, heart disease, Alzheimer’s disease, Parkinson’s disease, and other diseases. You can add them to oatmeal breakfast bowls, smoothies, desserts, drinks, salads, or even eat them by themselves and they’ll still be delicious.
Nuts and Seeds
Both nuts and seeds are high in protein, heart-healthy unsaturated fats, and low in saturated fats. They are also high in phytochemicals that act as antioxidants, fiber, calcium, copper, potassium, selenium, magnesium, iron, phosphorus, zinc, and vitamins (E, B6, niacin, and folate). According to research, incorporating nuts into a healthy diet helps to regulate our weight and may protect against chronic diseases such as cancer, heart disease, high blood pressure, and diabetes.
Green Tea
Green tea contains high levels of antioxidants and polyphenolic chemicals, both of which have anti-inflammatory properties. Green tea was found to help prevent a variety of heart-related diseases, from high blood pressure to congestive heart failure, according to a 2014 review of many studies. The research also shows that combining catechins and caffeine in green tea may make it an effective tool for weight loss in some people.