Health benefits of Super foods
- Mumbai is the city that never sleeps . Fast life , pollution, deadlines, work pressure takes it all! In the midst of all that, to live each moment to the fullest one needs Good Health comprising of a fit body and a peaceful mind .
- Super Foods can help you achieve that .Simply have these every single day .
- SUPER FOODS: are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don’t.
- 1. Spirulina – Dried Spirulina contains about 60% (51–71%) protein. It is a complete protein containing all essential amino acids, though with reduced amounts when compared to the proteins of meat, eggs and milk. It is, however, superior to typical plant proteins, such as that from legumes.
It’s very high on Vit B complex, vitamin C, vitamin A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium and zinc.
It’s easily available in the market (health food store), and should be consumed daily.
- 2. Wheat grass – Proponents of wheatgrass make many claims for its health properties, ranging from promotion of general well-being to cancer prevention. It’s highly Antioxidant. Very good source of high fiber too. Consuming Wheat grass daily and that too empty stomach will improve your health.
- 3. Chia seeds – a food that is rich in omega-3 fatty acids. Chia seeds may be added to other foods as a topping or put into smoothies, breakfast cereals, energy bars, yogurt, or consumed raw.
- 4. Flax seed– Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids. Studies have shown that flax seeds may lower cholesterol levels.
- 5. Chinese cabbage – Bok Choy or pakchoi, also called in Mandarin; it’s a “large white vegetable” despite , falling in green vegetable family. It was ranked second for nutrient density out of 41 “powerhouse” fruits and vegetables in a peer-reviewed US Centre for Disease Control study.
- 6. Quinoa– The protein content per 100 calories is higher than brown rice, potatoes, barley and millet. The grain is a good source of dietary fibre and phosphorus and is high in magnesium and iron. It is a source of calcium, and thus is useful for vegans and those who are lactose intolerant. It is gluten-free and considered easy to digest. The grain may be germinated in its raw form to boost its nutritional value; it has a notably short germination period: only 2–4 hours in a glass of clean water is enough to make it sprout and release gases, as opposed to 12 hours with wheat. This process, besides its nutritional enhancements, softens the seeds, making them suitable to be added to salads and other cold foods.
- 7. Moringa Leaves (Drumstick leaves) – The leaves, eaten in Cambodia, the Philippines, South India, Sri Lanka and Africa, are the most nutritious part of the plant. A good source of B vitamins, vitamin C, provitamin A as beta-carotene, vitamin K, manganese and protein, among other essential nutrients. It’s also very high in calcium.
As with most foods, heating moringa above 60 °C destroys some of the nutritional value.
Other parts of the plant are also edible, including immature seed pods (“drumsticks”), mature seeds, oil pressed from the mature seeds, and the roots. Easily available in powder form too.
- 8. Kale: Kale contains a type of phyto nutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. Though scientists are still studying why this happens, they believe the phyto nutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.
- 9. Black Beans: A cup of black beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they’re full of heart-healthy fiber, antioxidants, and energy-boosting iron.
- 10. Broccoli: Cruciferous vegetables like broccoli contain phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup of this veggie powerhouse will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.
- 11. Salmon: Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk. Salmon is a rich source of selenium, which helps prevent cell damage, and several B vitamins.
- 12. Oats: Full of fiber, oats are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.
- 13. Amla: or Indian gooseberry is a powerful superfood that may help you age slower. It has proven to be an effective herbal medicine in the treatment and prevention of eye disease, cancer, digestive problems, diabetes and other health issues. It also plays an effective role in organ re-establishment, maintaining a strong heart and killing germs, according to those who have studied this tart green fruit. It is also the richest natural source of vitamin C.
- 14. Sesame: “They’re kind of overlooked because people don’t know what to do with them,” says Kirkpatrick, “but they’re high in zinc, which helps immune health.” Per ounce, the seeds, which are also known as benne seeds, have 5g of protein, 4g of fiber and contain more than a third of the recommended copper (which we need for energy and collagen production) and manganese (which supports bone health). They’re also a good source of calcium, magnesium and iron.
- 15. Almonds: Not only are almonds a tasty and versatile food, these little nuts boast big health benefits. Eating a handful of almonds (about 15-20) on a regular basis can:
Decrease the risk of cancer, diabetes, heart disease, Alzheimer’s disease, and other chronic illnesses
Lower “bad” cholesterol (LDL) and increase “good cholesterol (HDL) levels.
Decrease levels of homocystein, the amino acid that is thought to contribute to the buildup of fatty plaque in the arteries
Aid in weight loss because munching on almonds for a snack helps you feel satisfied and less inclined to overeat at mealtime