Nowadays people are more concern about their health. Here we all take a deep look at nutrition, the foods we eat have great influence on your health. Then there a question arise , what are the best or super food we must have daily or alternatively.
Here are 10 amazing Superfoods That Are Worthy of the Title:
1. Green Tea
Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties. Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG.
EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer. Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people.
2. Dark Leafy Greens
Dark green leafy vegetables are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber. Part of what makes green leafies so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes.
They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer.
Some well-known DGLVs include:
- Swiss chard
- Collard greens
- Turnip greens
Some green leaves have a bitter taste and not everyone enjoys them plain. You can get creative by including them in your favorite soups, salads, smoothies, stir-fries and curries.
Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods. Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron and phosphorus. They’re also loaded with high-quality protein.
Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health. Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6–12 eggs per week.
In fact, eating eggs could increase “good” HDL cholesterol in some people, which may lead to a favorable reduction in heart disease risk. More research is needed to draw a definite conclusion.
Legumes, or pulses, are a class of plant foods made up of beans (including soy), lentils, peas, peanuts and alfalfa. They earn the superfood label because they’re loaded with nutrients and play a role in preventing and managing various diseases.
Legumes are a rich source of B vitamins, various minerals, protein and fiber. Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol. Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness.
Ginger comes from the root of a flowering plant from China. It’s used as both a culinary flavor enhancer and for its multiple medicinal effects. Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food.
Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions. It may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers. Ginger is available fresh, as an oil or juice and in dried/powdered forms. It’s easy to incorporate into soups, stir-fries, sauces and teas.
6. Nuts and Seeds
Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats. They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress. Research indicates that eating nuts and seeds can have a protective effect against heart disease.
Common nuts and seeds include:
- Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
- Peanuts — technically a legume, but often considered a nut.
- Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet.
Turmeric is a bright yellow spice that is closely related to ginger. Originally from India, it’s used for cooking and its medicinal benefits. Curcumin is the active compound in turmeric. It has potent antioxidant and anti-inflammatory effects and is the focus of most research surrounding turmeric. It may also aid wound healing and pain reduction.
One drawback of using curcumin medicinally is that it’s not easily absorbed by your body, but its absorption can be enhanced by pairing it with fats or other spices such as black pepper.
Garlic is a plant food that is closely related to onions, leeks and shallots. It’s a good source of manganese, vitamin C, vitamin B6, selenium and fiber. Garlic is a popular culinary ingredient due to its distinct flavor, but it has also been used for its medicinal benefits for centuries.
Research indicates that garlic may be effective in reducing cholesterol and blood pressure, as well as supporting immune function. What’s more, sulfur-containing compounds in garlic may even play a role in preventing certain types of cancer.
Salmon is a highly nutritious fish packed with healthy fats, protein, B vitamins, potassium and selenium. It’s one of the best sources of omega-3 fatty acids, which are known for a variety of health benefits, such as reducing inflammation.
Including salmon in your diet may also lower your risk of heart disease and diabetes and help you maintain a healthy weight. A potential drawback of eating salmon and other types of seafood is their possible contamination with heavy metals and other environmental pollutants.
You can avoid potential negative effects by limiting your consumption of fish to two to three servings per week.
10. Olive Oil
Olive oil is a natural oil extracted from the fruit of olive trees and one of the mainstays of the Mediterranean diet. It’s biggest claims to health are its high levels of monounsaturated fatty acids (MUFAs) and polyphenolic compounds.
Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes.
It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.