"Subscribe to our YouTube channel to stay connected with our community." Acai berries, avocados and blueberries are examples of foods that have achieved superfood status. While these foods are healthy and may contain nutrients that other foods don't, the healthiest diets are diverse and balanced and aren't based solely on “superfoods,” according to Taylor Wolfram, RD, a nutritionist with a private practice in Chicago. For centuries, mushrooms have been considered a superfood and are still used in traditional Chinese medicine to cleanse the body and promote longevity. Researchers have long studied the antibacterial, antioxidant and anti-inflammatory properties of fungi, and mycotherapy (the use of fungi as a medicine) is used as an adjunct treatment for breast cancer.
These highly nutritious foods include berries, nuts, legumes, whole grains, cruciferous vegetables, dark green leafy vegetables, seafood, avocados, pomegranates, garlic and onions, and citrus fruits, and others. Include all of these foods in your diet to ensure you get all the benefits they offer, and remember that the key is always to have a balanced and varied diet. Here are 16 foods that may deserve the esteemed superfood title. Part of what makes DGLVs so good is their potential to lower the risk of chronic diseases, such as heart disease and type 2 diabetes (1).,.
Berries are an inexhaustible source of vitamins, minerals, fiber and antioxidants. The strong antioxidant capacity of berries is associated with a lower risk of heart disease, cancer and other inflammatory conditions (4,. Berries can also be effective in treating various digestive and immune disorders when used in conjunction with traditional medical therapies (. Whether you enjoy them as part of your breakfast, as a dessert, in a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.
Berries are full of nutrients and antioxidants that can prevent certain diseases and improve digestion. Originally from China, green tea is a low-caffeine beverage with a wide range of medicinal properties. Green tea is rich in antioxidants and polyphenolic compounds that have strong anti-inflammatory effects. One of the most common antioxidants in green tea is epigallocatechin gallate with catechin, or EGCG. EGCG is probably what gives green tea its apparent ability to protect against chronic diseases such as heart disease, diabetes and cancer (7,.
Research also indicates that the combination of catechins and caffeine in green tea may make it an effective weight-loss tool for some people (. Green tea is rich in antioxidants and has many health benefits, including the potential prevention of cancer. Historically, eggs have been a controversial topic in the nutrition world due to their high cholesterol content, but they are still one of the healthiest foods. Whole eggs are rich in many nutrients, including B vitamins, choline, selenium, vitamin A, iron, and phosphorus.
Eggs contain two powerful antioxidants, zeaxanthin and lutein, which are known to protect eyesight and eye health (10, 1.Eggs are rich in high-quality protein and unique antioxidants). Research indicates that eating eggs regularly will not increase the risk of heart disease or diabetes. Legumes are a class of plant foods composed of beans (including soybeans), lentils, peas, peanuts and alfalfa. Legumes are a rich source of B vitamins, several minerals, proteins and fiber.
Research indicates that they offer many health benefits, such as better control of type 2 diabetes and a reduction in blood pressure and cholesterol. (1) Eating beans and legumes regularly can also promote the maintenance of a healthy weight, due to their ability to improve feelings of satiety (1). Legumes are rich in many vitamins, proteins and fiber). They can prevent some chronic diseases and contribute to weight loss.
Nuts and seeds are high in fiber, vegetarian proteins and heart-healthy fats. They also contain several plant compounds with anti-inflammatory and antioxidant properties, which may protect against oxidative stress (1.Research indicates that eating nuts and seeds may have a protective effect against heart disease (1). Oddly enough, although nuts and seeds are calorie-dense, some types of nuts are linked to weight loss when included in a balanced diet (18, 19, 20). Nuts and seeds are packed with fiber and heart-healthy fats.
They may lower the risk of heart disease and contribute to weight loss. Fermented, probiotic-rich foods, such as kefir, have several associated health benefits, such as lowering cholesterol, lowering blood pressure, improving digestion, and anti-inflammatory effects (21, 22, 2). Garlic is a popular culinary ingredient because of its distinctive flavor, but it has also been used for its medicinal benefits for centuries.). Research indicates that garlic may be effective in lowering cholesterol and blood pressure, as well as supporting immune function (2) Garlic is a nutrient-rich food that has been used for its medicinal benefits for centuries.
It may be useful for supporting immune function and reducing the risk of heart disease and certain types of cancer. Adding olive oil to the diet may reduce inflammation and the risk of certain diseases, such as heart disease and diabetes (26, 27, 2). Ginger may be effective in controlling nausea and reducing pain in acute and chronic inflammatory conditions) (29, 30, 3). It can also lower the risk of chronic diseases such as heart disease, dementia and certain types of cancer (32, 33, 3).
Studies show that curcumin can be effective in treating and preventing chronic diseases such as cancer, heart disease, and diabetes. (35, 3) It can also help heal wounds and reduce pain (37, 3). Including salmon in your diet can also lower your risk of heart disease and diabetes and help you maintain a healthy weight (40). You can avoid potential negative effects by limiting your fish intake to two or three servings per week (4).
Salmon is a good source of many nutrients, especially omega-3 fatty acids. Limit your consumption of salmon to avoid the potential negative effects of common contaminants in fish and seafood. Eating avocado may lower the risk of heart disease, diabetes, metabolic syndrome and certain types of cancer (44, 45, 4). Although the nutrient content varies by type, mushrooms contain vitamin A, potassium, fiber, and several antioxidants that are not present in most other foods (4).
Oddly enough, eating more mushrooms is associated with a higher consumption of vegetables in general, contributing to an overall more nutritious diet (50). Because of their unique antioxidant content, mushrooms may also play a role in reducing inflammation and preventing certain types of cancer (49, 50, 5). Another great feature of mushrooms is that agricultural waste products are used to grow them). This makes mushrooms a sustainable component of a healthy food system (50).Some of these compounds may also reduce the risk of cancer, heart disease, obesity, and diabetes (5).
Everyone knows that vegetables are healthy, but some of them stand out from the rest.) These are 14 of the healthiest vegetables out there. Eggs are so nutritious that they're often called natural multivitamins. Many studies show that eating eggs regularly can improve health. Berries are among the healthiest and most nutritious foods on earth.
Here are 11 ways that eating berries can improve your health. Not only is garlic a delicious key ingredient in many of our favorite recipes, but it's also high in vitamins C, B1, and B6, as well as minerals like calcium, potassium, manganese, and selenium. Its beneficial sulfur compounds can help lower blood pressure and improve cholesterol. In addition, raw garlic has significant antifungal and antimicrobial properties, making it a great ingredient to consume when you're not feeling well.
GoMacro facilities are powered by 100% renewable energy and are 100% carbon neutral. Discover the 20 best science-backed superfoods of the year, why they're so good for you, the many ways to use them, and a delicious and healing recipe for each of them. Eating healthy is all about maximizing your intake of nutrients and, at the same time, eating delicious prepared foods with natural and healthy ingredients. So what better way to achieve that goal than to stock your kitchen with a variety of superfoods packed with healing and health-promoting benefits? To help you do this, for the first time in history, Clean Eating has carefully selected the 20 most powerful superfoods available right now that are packed with nutrients that are beneficial to you.
Of course, choosing just 20 superfoods forced us to make some difficult decisions about what to include. Our criteria when evaluating foods were that they had to be extremely high in healing nutrients, generally low in calories, and offer significant antioxidant and anti-inflammatory benefits. In traditional Chinese medicine (TCM), beetroot is believed to be a natural liver tonic and a blood purifier. However, the benefits of beetroot are not limited to Eastern traditions.
Betaine, a substance found in beets, supports overall liver function and helps the liver process fats. Beetroot is also an excellent source of folate or vitamin B9, a nutrient (along with betaine) that helps balance the body's levels of homocysteine, an amino acid that, when elevated, can increase the risk of heart disease. In fact, beets have a double effect on health, since the leaves are also rich in nutrients, especially calcium to strengthen bones and iron to prevent anemia, as well as antioxidant vitamins A and C. Roast beets with just a splash of balsamic vinegar to use in salads or as a garnish. They're also surprisingly good when served raw, thinly sliced, or spiraled over salads.
Pickled beets are also a great addition to sandwiches, wraps, and burgers. And don't forget to use beet leaves too, use them as you would any other vegetable, such as in salads, sautées or sautées. In addition to the classic uses of basil, such as in pesto, mixed with pasta or as a pizza topping, basil is an interesting addition to any berry-based smoothie, especially when combined with blueberries or strawberries. Cauliflower is a member of the Brassicaceae or cabbage family and, as such, contains many of the compounds that give this vegetable family its well-deserved reputation as a potent cancer fighter.
Cauliflower contains sulforaphane, which acts as an antioxidant and stimulator of the body's natural detoxifying enzymes. When sulforaphane enters the bloodstream, it activates the body's antioxidant defense systems and activates enzymes in the liver that help eliminate cancer molecules from cells. Sulforaphane is thought to be partly responsible for the decreased risk of cancer associated with eating cauliflower and other cruciferous vegetables, such as cabbage, broccoli, and Brussels sprouts. Cauliflower can be a great low-carb substitute for rice (as shown here; see recipe below for instructions) in dishes such as rice fried.
Alternatively, steam the cauliflower with garlic and then puree it with goat cheese for a delicious substitute for mashed potatoes. Turmeric is one of the spices that gives Indian curry its distinctive flavor and tone. This unique spice is part of the ancient healing systems of India, China and the Polynesian Islands, and it figures prominently in both Ayurvedic (Indian) and Chinese medicine. Turmeric is thought to be a potent anti-inflammatory, but one of the traditional uses of turmeric has been for treating arthritis.
While turmeric contains a whole family of active compounds, curcumin is primarily responsible for the medicinal effect of turmeric. While more human clinical trials are needed, curcumin has shown promise in slowing the growth of some types of cancer (including pancreatic and colon cancers), as it can help fight cancer cells by reducing the number or size of tumors. Turmeric is perfect in a relaxing tea. Simply mix 1 to 2 teaspoons of the ground spice in a cup of boiling water with fresh ginger slices and a teaspoon of honey.
The spice is also a welcome addition to curries and stir fries. Miso is a naturally fermented soy product, rich in enzymes, that has been a pillar of Japanese cuisine for centuries. It is made by mixing cooked soybeans with salt and a leavening agent called koji. Miso has a high antioxidant activity, stimulates the secretion of digestive fluids and may have a protective effect against chemicals and radiation due to the presence of dipicolinic acid, a substance that binds to heavy metals and can help the body to excrete them. Miso is almost always consumed in the form of a soup with other health-promoting ingredients, such as seaweed, which has made it difficult to investigate the health effects of miso as an isolated ingredient.
Despite being high in sodium (1 teaspoon usually contains 200 to 300 milligrams), miso consumption has been shown to be correlated with a lower risk of cardiovascular disease. Some researchers speculate that this cardioprotective effect may be due to peptides (the building blocks of proteins) found in fermented soybeans. Because of the fermentation process, miso is also a source of probiotics, or beneficial gut bacteria, that can help improve digestion and bloating. Look for miso marks that indicate “unpasteurized” on the label, as heat during pasteurization can destroy these fragile microorganisms.
Add miso to Asian-style vinaigrettes and sauces to enhance the umami flavor. Mix it with sesame oil, mirin and seasonings and a touch of sweetener and spread on roasted or grilled vegetables. Since probiotics are sensitive to heat, the less miso is heated, It produces more benefits. Butternut squash is a vitamin A giant, since it contains an enormous amount of 1144 micrograms per cooked cup, which more than meets the recommended daily value (DV) of this protective vitamin for men and women.
Butternut squash is unique among winter squash because it contains a substantial amount of beta-cryptoxanthin, a carotenoid that may reduce the risk of developing lung cancer. In addition, some research indicates that exposure to carcinogens in cigarettes, either directly or second-hand, can induce vitamin A deficiency. Chop butternut squash into “french fries” and bake with the spices of your choice. Puree cooked pumpkin and mix it with chili for more nutrition, or use pumpkin puree for baking as an alternative to canned pumpkin. Walnuts contain the highest amount of alpha-linolenic acid (ALA) of all nuts, the plant-based omega-3 fatty acid.
In addition to the extraordinary benefits that omega-3 provides to the heart, such as helping to reduce triglycerides and the formation of plaque in blood vessels, this essential fatty acid also contributes to your group of experts. Omega-3s help facilitate the entry and exit of neurotransmitters that make us feel good (dopamine and serotonin) inside and outside the cells, while promoting memory and resolution of problems. If that's not enough, nuts can also help keep you in shape. According to experts at Loma Linda University, eating four to six halves of nuts before meals helps reduce appetite and may cause people to eat less during meals.
Walnuts make a delicious topping for shrimp and the same recipe can also be used on baked chicken. You can also add raw or roasted nuts to green salads, tuna salads, oats and dried fruit mixes. Chia seeds were largely unknown in North America until American researchers began obtaining and using chia as an alternative crop for Argentinian farmers. One of the researchers, Wayne Coates, a research professor who began studying chia more than 20 years ago, became an advocate for seeds and began selling them commercially in North America.
Chia was also the center of attention during the 80s and 90s, when Chia Pets became the latest trend, but the seed itself was not widely available in grocery stores. Chia- and chia-based foods and drinks appeared on store shelves several years ago, as more and more nutrition experts announced their nutritional benefits and consumer demand skyrocketed. While human studies are limited, anecdotal evidence suggests that eating chia seeds can increase energy, stabilize blood sugar, and aid digestion. This is partly due to the seeds' high fiber content: 1 ounce (just under 3 tablespoons) contains 11 grams, nearly half of the daily fiber requirement of adults.
Chia seeds also contain a good amount of calcium, magnesium and potassium, and provide 30% of the daily value (DV) of manganese, a mineral important for bone health. When buying chia, remember that both white and black seeds are good options. But avoid red (immature), brown, or black seeds, which are smaller than regular chia seeds, since they are weed seeds. Chia seeds make a great protein-packed breakfast pudding.
Simply mix 1 tablespoon of chia seeds with 1 cup of almond milk and a pinch of cinnamon. Allow the mixture to thicken overnight and serve it with fresh fruit. Mustard leaves, which stimulate the liver, have unique compounds that help support the body's ability to detoxify and help prevent the development of cancer cells. The powerful antioxidants in mustard greens help boost what is known as phase 1 of detoxification (the first step in the liver detoxification process), while providing sulfur-rich nutrients to boost the second phase of liver detoxification.
These intensely flavored vegetables are also an excellent source of vitamins A, C and E, and a mix of anti-inflammatory phytonutrients such as quercetin. They also rank high on the list of vegetables rich in vitamin K, an important nutrient that helps regulate the body's inflammatory response, keeps calcium in bones, and is essential for flow and healthy blood clotting. Did we mention that mustard greens taste absolutely amazing? It's not uncommon to hear about the benefits of dark chocolate, but it's not often we hear about dark chocolate's less processed relative, cacao nibs. Cacao beans are pure cacao beans from the cacao tree fruit that are harvested, fermented and dried, then peeled and broken into pieces.
Keep in mind that cacao beans that are cleaned, roasted, and processed after drying are classified as cacao, which is the most processed form of cacao. A study published in the Journal of the American College of Cardiology showed that women who consumed the most chocolate per week (45 grams or more) had a lower incidence of strokes compared to women who consumed the least amount of chocolate. These flavanols are also known to help lower blood pressure and act as anti-inflammatories and vasodilators, meaning they open up blood vessels and arteries in the body. According to a study published in The BMJ, higher levels of chocolate consumption are associated with a whopping 37% reduction in the risk of cardiometabolic problems, such as diabetes and heart disease.
The difference between cacao beans and dark chocolate is in the fiber content: the seeds contain much more, about 9 grams per ounce. Cacao beans also contain a natural chemical called phenylethylamine, which speeds up the body's pulse and makes you feel more alert and focused. These tiny seeds have earned a spot at the top of many superfood lists, so their place here may not come as a surprise. Chia seeds contain fiber, protein, phenolic acid and a variety of vitamins.
Try sprinkling them on salads, using them in your evening oatmeal, or adding them to smoothies. These superfoods offer some very important nutrients that can enrich your meals and snacks and further improve a healthy eating pattern. While all nuts and seeds could properly fit into the superfood category, as they're full of healthy fats, proteins, fiber, and nutrients, two seeds stand out in particular: chia and hemp. Although superfood is just a marketing term, and there is no food that is truly superfood as such, there are some foods that are packed with useful nutrients that can benefit your overall health and also prevent diseases.
The food industry awards the superfood label to nutrient-rich foods that supposedly have the capacity to positively affect health. Raw almonds are great for snacking, so try to include a small serving (about an ounce) of this energy food in your diet whenever you can. The dictionary definition of a superfood is “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) that are considered beneficial to a person's health. We all consume a limited amount of food every day, and superfoods are a great way to achieve greater nutritional performance, containing a variety of antioxidants, minerals, fiber, and other important nutrients in every serving.
Superfoods (such as those listed below) have a variety of benefits, but all of them increase life force and energy, boost the immune system, boost serotonin production for a better mood, enhance sexuality, naturally cleanse and detoxify the body, reduce inflammation, and alkalize the body. David Wolfe is known as the Indiana Jones of superfoods (no, really) and is a longevity expert sought after by celebrities, high-level CEOs, and athletes (because everyone wants to know the secret to a long life).
