The term “superfood” was invented by the food industry to promote the sale of nutrient-rich food. Over time, all foods that were good for the health of the body became known as superfoods.
Below are some superfoods with the highest nutritional benefits and are not too high in calories to cause a spike in weight. Below is a list of superfoods with incredible benefits.
Broccoli
As children, most parents tried hard to get their children to appreciate the taste of broccoli. We may have been frustrated by the torture back then, but it turns out our parents did know more than us.
Broccoli is a wonderful superfood loaded with nutrition. It is a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale. Broccoli is full of antioxidants, especially sulforaphane. This helps lower levels of cytokines and NF-kB found in the body.
Moreover, consuming broccoli can help reduce the risk of getting heart disease. Since it contains fiber, protein, iron, potassium, calcium, selenium, magnesium, vitamin A, C, K, B, and folic acid, broccoli is great for health. It can also help with bowel movements! However, remember to consume it in moderation; otherwise, it can cause gas.
Fatty Fish
Are you looking for a superfood loaded with protein? We have the perfect solution- fatty fish! Omega-3 fatty acids, like EPA and DHA, can also be found in fatty fish.
While all fish contain some amount of omega-3 fatty acids, here are our top picks:
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- Salmon
- Sardines
- Herring
- Mackerel
- Anchovies
EPA and DHA, components found in fatty fish, are known to reduce the risk of heart disease while boosting mental ability and providing protection from cancer. Moreover, they help keep dementia at bay and prevent rheumatoid arthritis. Moreover, since the body helps metabolize the components found in fish into compounds called resolvins and protectins, fish also prevents inflammation inside the body.
Remember, even though supplements are an alternative to the natural omega-3 found in fatty fish, you should always opt for the natural form as more health benefits are involved.
Berries
Not only are berries super delicious, but they are also full of vitamins, fiber, and minerals that are essential to the human body. There are loads of varieties of berries you may find all over the world, some of which you may not even be familiar with. However, here are the most common ones:
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- Strawberries
- Blackberries
- Blueberries
- Raspberries
A kind of antioxidant called anthocyanin is found in all kinds of berries. This antioxidant is anti-inflammatory as it can help relieve the body and lower the risk of certain diseases caused by chronic inflammation.
Moreover, berries can also help reduce weight as they are loaded with fiber. This, in turn, helps reduce the risk of heart disease. However, you need to consume berries daily to gain these benefits. Throw them on top of your morning oatmeal, or top a bowl of yogurt with them as your evening snack.
Avocados
Avocados are commonly known as superfoods because they are loaded with potassium, magnesium, fiber, and good monounsaturated fats. Did you know that consuming avocados can lower your risk of cancer? It’s true! The carotenoids and tocopherols in it keep the inside of your body healthy and functioning. Moreover, they encourage the production of young skin cells. Who said you needed to spend thousands on skincare products?
Not only are avocados full of nutrients, but they are also great for heart health. Moreover, they ensure that your vision stays perfect. The vitamin E and monounsaturated fat present in avocados make them a great source of folate as well. If you’re looking for a high soluble fiber fruit, there is nothing better than avocados. However, remember to use them in moderation, as too many avocados a day can make you gain weight.
Peppers
Bell peppers and chili peppers are the most common kind of peppers available in the market. They are rich in vitamin C and contain different kinds of carotenoids. Together, these have powerful effects on the body. Peppers are known to improve vision and lower the risk of chronic illnesses.
According to a study, adults who consumed chili peppers once a day daily for twenty years had a lower chance of dying soon. Even though we aren’t sure exactly why, science points towards the idea that peppers are loaded with nutrients that help lower inflammation and obesity, which is why they help people live longer. Chili peppers are also loaded with sinapic acid and ferulic acid. These ensure that individuals age gracefully throughout the years.
Quercetin is a common antioxidant found in bell peppers that lowers oxidative damage in the body. This is extremely helpful for those who have inflammatory diseases, such as sarcoido
Turmeric
You may know of turmeric as a spice used in Indian dishes, especially curries. It has a strong flavor and is deep yellow in color. Turmeric is best known because it has extremely high levels of curcumin that work to lower inflammation in the body. In fact, some recipes create a mixture of milk and turmeric to reduce the effects of acid reflux, especially during indigestion. For decades, turmeric has been used as a medicinal herb.
Studies also prove that curcumin, which is present in turmeric, allows better endothelial function. Think of it this way- a thin membrane covers the heart and blood vessels. The membrane helps keep blood pressure levels regulated. Since curcumin helps reduce endothelial function, it ensures that you do not suffer from a heart attack or stroke as you grow older.
Green Tea
Green tea is one of the healthiest beverages available in the market. It keeps cancer at bay, reduces the threat of heart disease, as well as Alzheimer’s. Moreover, green tea can help you reach your weight goal because of the high levels of antioxidants.
Since green tea contains bioactive compounds, it can help speed up the metabolism and improve the workings of the brain. The antioxidants help lower the risk of cancer developing in the body. Consuming green tea after each meal will ensure that you do not fall prey to type 2 diabetes. It also helps keep cardiovascular disease at bay.
The best thing is that it contains epigallocatechin-3-gallate (EGCG) that can reduce inflammation levels. Green tea is also known to lower bad breath, so it’s a win-win situation!
