Superfoods are more popular with people today than ever before. More and more people are becoming aware of the benefits of eating healthy and changing their diet accordingly. So, it is not surprising that a variety of superfoods have found their way into the everyday diet of people from around the world.
What are they (Superfoods)?
Superfoods are basically foods with low calorific value and high nutritional content. They have innumerable health benefits, lower the risk of a variety of diseases and disorders, and help you lead a long and active life, if consumed on a regular basis.
What are the most effective superfoods?
A large number of foods have been labeled as ‘superfoods’ by nutritionists, dieticians, and health supplement manufacturers. Among these, however, a few are considered the most effective due to their exceptionally high nutritional value.
Given below is a list of six superfoods that can be integrated into your regular diet for amazing health benefits.
Perfect for a filling and nutritious breakfast, quinoa is a rich source of protein. It contains large amounts of the amino acids lysine and isoleucine. It contains phytonutrients like flavonoids, polysaccharides, and saponins, which are known for their anti-inflammatory properties and prevent the damage caused by harmful free radicals. It also contains a variety of essential vitamins and minerals like vitamin B6, niacin, thiamine, riboflavin, potassium, copper, zinc, folate, and magnesium. It is gluten-free and has a low glycemic index as well. It is a superfood in every sense of the word.
Goji berries also referred to as wolfberries, have been used in alternative medicine for a long time, particularly in Asian countries. Packed with amino acids, vitamins, trace minerals, and anti-inflammatory compounds, goji berries are one of the most nutritious natural foods you will ever eat. They contain more vitamin C than oranges and more iron than spinach. They are a great source of protein for vegetarians. They are also low in saturated fat. You can eat them raw, make tea or juice with them, or add them to smoothies.
Being one of the richest sources of antioxidants, blueberries are known for their ability to prevent the damages caused by inflammation. They contain large amounts of phenol antioxidants as well as anthocyanin antioxidants. They can improve your cognitive functions including memory. Studies show that regular consumption of blueberries can lower the risk of Alzheimer’s and prevent or delay the onset of cognitive impairment associated with old age. They can regulate your blood sugar levels and are beneficial for diabetics.
Matcha is the latest entry into the list of superfoods and has made quite an impact in a short period of time. It is basically powdered tea leaves, which can be mixed with hot water and consumed. With traditional green tea, the leaves are used to brew a cup of tea and discarded shortly after. With matcha, the leaves are ground into fine powder, added with water, and consumed. It contains large amounts of catechins, which are a class of powerful antioxidants. Matcha can regulate your blood sugar levels, keep your blood pressure in check, lower the risk of cancer and heart disease, boost your metabolism, and slow down the aging process. It is a better choice than regular green tea in every possible way.
A type of blue-green algae, spirulina contains large amounts of proteins and essential amino acids and is a better, healthier alternative to red meat as a protein source. It also contains vitamin B, vitamin K, minerals like manganese, potassium, zinc, iron, magnesium, and selenium, essential fatty acids, and anti-inflammatory compounds. It can speed up the process of wound healing, improve your metabolism, improve your bowel health, increase your energy level, lower your cholesterol, boost your immune system, and lower the risk of cardiovascular diseases.
How could this list be complete without eggs? The original superfood, eggs have always been known for their amazing health benefits. They are one of the richest, highest quality sources of proteins you will ever find. Egg whites contain vitamin B2, B6, B12, and D, and minerals like iron, copper, and zinc, as well as selenium. The yolks contain vitamin A, D, E, and K, cholesterol, and lecithin. They are excellent for your health and can be consumed every day. Generally, organic ‘free-range’ or ‘pastured’ eggs are considered a better choice than other types of eggs.