agosto 4, 2020
superfoods, vegetables, very rich in vitamin E

Best superfoods for a healthy lifestyle

The term ‘superfoods’ means that the food is rich in a variety of nutrients.

They are extremely beneficial to your health, which in turn improves our quality of life since they help prevent diseases.

Superfoods contain powerful antioxidants, fight free radicals that attack our cells, and slow the premature aging of organs and tissues.

Therefore they are considered powerful allies of our health, meaning we should consume them regularly.

You should consider including these foods in your diet if you want to improve different parts of your organism, such as your bones, vision and the functioning of your brain, arthritis, in addition to other health benefits.

Here are some of the best superfoods for your health

1. Blueberries

Blueberries are loaded with antioxidants, which can protect the brain from free radical damage.

They also protect the body from harmful iron compounds that can cause degenerative diseases such as Alzheimer’s, multiple sclerosis and Parkinson’s.

Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.

According to research published by the Oxford Academic, berries’ effects are ranged from support of the immune system and beneficial microbiota to a reduction in the number and size of premalignant and malignant lesions.

2. Garlic

Garlic is an anti-allergy superfood that you must include in your diet.

Its ability to inhibit the activity of certain enzymes that generate inflammatory compounds in the body can help prevent allergic reactions, plus the anti-inflammatory, antibacterial, antiviral, anti-carcinogenic, antioxidant and immune-boosting properties of garlic can help keep the doctor away during the allergy season.

Garlic also helps control your blood pressure as well as being used to treat fever, coughs, headaches, stomach aches, sinus congestion, gout, joint pain, and respiratory conditions.

It has anti-cancer properties too.

3. Olive oil

Extra virgin olive oil contains a phenolic component called oleic that helps boost the production of key proteins and enzymes that help break down amyloid plaques.

This works as a potential neuroprotective mechanism against Alzheimer’s disease.

Extra virgin olive oil may improve learning and memory and potentially reverse damage in the brain, it also reduces the risk of Alzheimer’s and related neurodegenerative dementias.

4. Green leafy vegetables

Green leafy vegetables like kale help keep mental abilities sharp, prevent cognitive decline and reduce the risk of Alzheimer’s disease.

Kale is a rich dietary source of vitamin b12, which is important for cognitive health.

Eating as little as one to two servings of kale or other green leafy vegetables per day can be beneficial in warding off Alzheimer’s.

According to a study published by the Journal of Diabetes Investigation, a higher intake of fruit, especially berries, and green leafy vegetables, yellow vegetables, cruciferous vegetables or their fiber is associated with a lower risk of type 2 diabetes.

5. Lemon

Lemons are an excellent immune-boosting fruit that can prevent allergies.

It is loaded with vitamin C and antioxidants, it also works as an antitoxin and helps keep your body alkaline.

Drink lemon water throughout the day to detoxify your body and get rid of toxins and impurities.

Another option is to mix the juice of one lemon with olive oil to make a healthy dressing for salads.

6. Ginger

The ginger extract reduces ethanol-induced heart abnormalities through less oxidative stress, It can alleviate diabetes-induced complications including hyperglycemia, inhibits pro-inflammatory cytokines and have anti-arthritic effects, it also accelerates gastric emptying and stimulates antral contractions for better digestion.

It is loaded with anti-inflammatory and antioxidant properties, which makes ginger another powerful anti-allergy superfood.

In fact, it works better than antihistamine drugs at stopping inflammation, plus it can inhibit airway contraction and stimulate the secretion of mucus, which helps prevent and alleviate asthma symptoms.

The School of Nursing and Midwifery, Faculty of Health Sciences, The University of Queensland, Australia, conducted a study from which the best available evidence suggests that ginger is a safe and effective treatment for pregnancy-induced nausea and vomiting (PNV).

7. Chia seeds

Chia seeds are loaded with nutrients that can have important benefits for your body and brain.

A 1 ounce 28 grams serving of chia seeds contains fiber 11 grams, protein 4 grams, fat 9 grams, 5 of which are Omega 3s, calcium 18 percent of the RDA, manganese 30 percent of the RDA, magnesium 30 percent of the RDA, phosphorus 27 percent of the RDA.

They also contain a decent amount of zinc, vitamin b3, niacin, potassium, vitamin b1, thiamine, and vitamin b2.

Chia seeds are high in antioxidants that help fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer.

Chia seeds are also high in quality protein and omega-3 fatty acids.

8. Seaweed

Seaweed can help in the fight against heart disease and reduce the risk of cardiovascular disease.

They contain among other things beneficial proteins, antioxidants, minerals, and dietary fiber.

Seaweeds are a great source of manganese, iron, thiamin, folate, copper, and riboflavin among many others.

It also helps support thyroid function thanks to the amount of iodine that contains.

Consuming seaweed regularly can also help to support overall gut health and proper digestion. It also contains antioxidants such as vitamins A, E, and C.

Seaweeds also contain important plant compounds such as flavonoids and carotenoids.

Its content of potassium salts does not lead to high blood pressure.

apples in a basket

9. Apples

An apple a day can keep your immune system healthy and can keep allergies at bay.

They are loaded with quercetin, a flavonoid known to effectively protect against allergic reactions and stabilizes the cell membranes of most cells and basophils, in turn preventing the release of excess histamine into your body.

Apples are rich in antioxidants and help preserve your bones as well as your ability to walk, climb and move.

10. Flax seeds

Flax seeds, which contain selenium and omega-3 fatty acids, can help prevent allergic reactions.

The fatty acids help prevent and alleviate allergies by reducing inflammatory chemicals in the body, plus it has selenium that helps the immune system work correctly and increases the action of antioxidants.

11. Mushrooms

Mushrooms are high in protein, as far as vegetables are concerned but that’s not the only reason they’re great for keeping your body fueled up.

You see mushrooms are heavy in fructooligosaccharides, a form of indigestible sugar that your gut bugs love and there’s no better way to keep you full, happy and comfortable, and keeping your gut bugs happy.

12. Rosemary

Rosemary alleviates muscle pain, improves memory, boosts the immune and circulatory system and promotes hair growth.

The herb also helps stimulate circulation, detoxify the body, protect the body from bacterial infections, prevent premature aging, and heal skin conditions.

According to USDA, fresh rosemary has a very high reserve of vitamins such as vitamin A, vitamin C, vitamin B6, thiamin, folate, as well as minerals like magnesium, calcium, and iron.

It has abundant antioxidants in its phenolic compounds such as diterpene, carnosol, and rosmarinic acid, as well as in its essential oils such as cineol, camphene, borneol, bornyl acetate, α-terpineol, and α-pinene.

The herb has high dietary fiber. It is low in cholesterol and sodium but high in saturated fats.

Its scent also helps our brain and memory to function better due to their substances.

13. Beet

Beets are full of natural nitrates that are transformed into nitric oxide supplements in your body.

Nitric oxide supplement may expand the walls of bloodstream vessels so that to enjoy more oxygen, more nutrients, and much more energy.

Preliminary tests claim that beetroot ingestion may be one a helpful way to prevent lung and cancer of the skin.

Other research has proven that beet juice inhibits the development of cancer-causing compounds known as nitrosamines.

The betalains in beets have been used in a few treatments of depression.

Additionally, it contains tryptophan, which relaxes your brain and helps to create a feeling of wellbeing.

Beetroot is also amazing at detoxifying your body.

14. Cranberries

Cranberries are packed with antioxidants that can help hinder bacteria from attaching to the lower urinary tract, offering you urinary protection.

They help maintain the integrity of bladder walls to support urinary health in both men and women.

Cranberries are also considered great for young brains.

green matcha detox tea cup

15. Green tea

Add green tea to your diet to boost your immune system and prevent allergic reactions.

A 2002 study research at Kyushu University in Fukui concluded that a compound in green tea can block a key cell receptor involved in producing an allergic response.

Green tea also has anti-inflammatory and anti-cancer properties.

Freshly brewed tea has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow.

Since teas do contain caffeine it’s important to use it sensibly.

It is believed that drinking green tea improves brain capacity and memory.

16. Quinoa

Quinoa seeds are a complete vegetarian protein.

It provides a complete range of 9 essential and non-essential amino acids, which help to maintain lean muscle mass and support enzyme production for everyday health.

Quinoa can improve metabolic health by maintaining blood sugar, insulin, and triglyceride levels.

It is high in fiber, protein and has a low glycemic index.

These properties have all been linked to weight management and overall improved health.

17. Tomatoes

Tomatoes are rich in lycopene, a thick and unusual antioxidant supplement that protects our brain from free radicals.

They help improve skin texture and color, are a good blood purifier, protects the liver from cirrhosis as well as dissolve gallstones.

Tomatoes are natural antiseptics so they protect against infection.

The nicotinic acid in tomatoes can help reduce blood cholesterol, thus help prevent heart diseases.

They’re also high in vitamin K which prevents hemorrhages.

18. Turmeric curcumin

Turmeric contains the active ingredient curcumin, a powerful antioxidant and anti-inflammatory compound that helps fight allergies.

Plus it works as a decongestant that can relieve many symptoms of an allergic reaction.

Turmeric is also beneficial for blood circulation in the brain and also improves memory.

Its anti-inflammatory property can also prevent brain inflammation, which is suspected to be one of the leading causes of cognitive disorders like Alzheimer’s disease.

Mix one teaspoon of turmeric powder in a glass of hot milk, and drink it once daily.

You can also use turmeric in your cooking.

Alternatively, you can take turmeric supplements but always after consulting your doctor.

19. Onions

Onions contain nutrients and substances capable of preventing and minimizing the symptoms of a number of diseases, such as diabetes, hypertension and heart problems.

They are anti-inflammatory, lower risk of several cancers, help digestion, contains vitamin A, B6, C and E, sodium, potassium, iron, dietary fiber and folic acid which can help lower your blood levels of cholesterol and triglycerides as well as improve cell membrane function in red blood cells.

20. Coconut oil

Coconut oil is also beneficial in reducing their risk of dementia as well as Alzheimer’s disease.

The medium-chain triglycerides in coconut oil increase blood levels of ketone bodies, which work as alternative body fuel.

As little as one tablespoon of extra virgin coconut oil daily will improve cognitive functioning in memory in people of all ages, including seniors.

What superfoods are good for diabetes?

1. Almonds

Eat a number of seeds and nuts every day.

They contain monosaturated and omega-3 essential fatty acids to enhance glucose control, which helps to safeguard against cardiac problems, something diabetics are in an elevated chance of.

2. Dark chocolate

Dark chocolate contains antioxidants and caffeine that can improve your concentration and the performance of your brain.

It has additionally been proven to lower insulin resistance, and cacao extracts can considerably lower blood sugar levels.

100g/3.5oz chocolates (a minimum of 70% cacao solids) each day can lower bloodstream pressure by 5.1/1.8 mmHg.

3. Avocado

Avocados are rich in numerous fats that can be beneficial to our brain and circulatory system.

Replacing a few of the carbs in what you eat with monounsaturated fat, by means of essential olive oil, can considerably enhance your glucose control, minimizing your ‘bad’ LDL cholesterol to reduce your chance of diabetic complications, for example, cardiovascular disease and stroke.

4. Cinnamon

Cinnamon contains substances that promote the secretion of insulin from cells helping diabetics.

1g each day can improve bloodstream blood sugar levels by 10% in individuals with diabetes type 2.

Cinnamon is also effective in preventing as well as delaying the symptoms of Alzheimer’s by facilitating better blood flow to the brain.

5. Sweet potatoes

Sweet potatoes are full of fiber which slows the absorption of nutritional carbohydrates and cholesterol, to enhance glucose control and bloodstream cholesterol balance.

6. Wine

Wine, especially dark wine, is really a wealthy supply of antioxidants, for example, resveratrol.

This could improve insulin resistance and reduce high levels of insulin in type 2 diabetics.

pregnant woman wearing a black top and pants

What are the best superfoods to eat during pregnancy?

There’s nothing like finding out you’re pregnant to encourage better eating habits.

After all, your body is going through big changes, and both you and baby need a full dose of vitamins and nutrients to stay well and strong.

Here are some of the best superfoods to eat when pregnant.

1. Green leafy greens

Full of antioxidants and nutrients, dark-green veggies, such as spinach, asparagus, Swiss chard, collard greens, turnip greens, broccoli, and kale should be in every mom-to-be grocery list.

In addition to all those antioxidants, leafy greens are packed with calcium, potassium, fiber, folate and vitamin A.

Vitamin a is responsible for linings of the respiratory tract and thus, keeps lung disorder at bay.

2. Salmon

Salmon is an excellent source of omega-3 fatty acids and protein.

The omega-3 fatty acids (DHA) in fish help the baby’s brain to develop, and higher levels of DHA in newborns have even been associated with higher IQs, advanced motor skills and fewer neurological problems later on.

DHA is also good for the development of the baby’s eyes too. Eating more fish will improve your omega-3 intake, thus benefiting not only your memory but also your cardiovascular health.

a basket full of eggs

3. Eggs

Eggs are the gold standard for prenatal protein.

They are full of vital chemicals such as folate, iron, and choline for a healthy mind.

Choline is critical to fetal brain development too and reduces the risk of neural tube defects, such as spina bifida.

4. Kale

Kale contains a lot of vitamin K that works to prevent bleeding, combined with vitamin D and calcium in keeping bones strong.

Experts recommend that women eat a part of kale to be provided with 20% of necessary vitamins A and C.

5. Asparagus

Asparagus is a vegetable that helps strengthen bones and strengthen the amount of vitamin K in the body.

With just half a cup you have loaded yourself with countless nutrients, not only vitamin K but also folate (helps prevent birth defects such as spina bifida).

6. Nuts

Nuts are a rich source of omega-3, which keeps your brain cells healthy.

They are also full of healthy fats, protein, fiber and a variety of vitamins and minerals, such as magnesium.

Munching on magnesium-rich foods helps reduce the risk of premature labor and aid in the development of the baby’s nervous system.

Some common nuts are almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, Macadamia nuts.

7. Pulses or legumes

Pulses (beans, peas, and lentils) are full of proteins, folate, calcium and are very high in fiber, and beans are also really high on zinc, an essential mineral that’s linked to a lower risk for preterm delivery, low birth weight and prolonged labor.

legumes can reduce blood pressure, blood sugar, and heart rate reduction, that’s all the things that make your heart healthier.

8. Orange juice

Drink a glass of orange juice in the morning to fill up on folate, folic acid, potassium, and vitamin C.

Folate and folic acid is a necessary nutrient for preventing certain birth defects early on in the pregnancy, and for ensuring a healthy pregnancy after that.

The potassium in orange juice is important for keeping your muscle function, metabolism and overall health in check.

Vitamin C helps your body better absorb iron and keeps your and the baby’s teeth and bones healthy.

9. Grapefruit

Grapefruit contains a lot of “flavonoids”, a powerful antioxidant that helps fight the risk of stroke in women and helps you have a healthy heart.

It also has the same effect but grapefruits contain less sugar than oranges.

Grapefruits interact with some medicines so you should ask your doctor for advice before taking medicine and eating grapefruit.

10. Orange-yellow fruits

Orange-yellow fruits are rich in beta carotene (similar to carrots) and lycopene (like tomatoes and watermelons).

Lycopene reduces the risk of cervical cancer and breast cancer.

It is also an antioxidant, keeping cholesterol and blood sugar levels at a healthy level, thereby reducing the risk of cardiovascular disease.

11. Sweet potatoes

Copper, fiber, vitamin B6, potassium, vitamin C and iron are present in large quantities in sweet potatoes.

The sweet potato variety also contains beta carotene, a precursor of vitamin A, which plays an important role in the development of the baby’s eyes, bones, and skin.

It also protects the lungs of the fetus and newborn.

three glasses of pink yogurt on a mat

12. Yogurt

Yogurt is an excellent source of calcium, protein, B vitamin, and zinc.

With only 200 grams of yogurt being able to provide one-third of the calcium needed each day.

If your calcium count comes short, your body will take the calcium the baby needs from your bones, putting you at a greater risk for osteoporosis later on.

It also contains vitamin D.

13. Oatmeal

Oatmeals are filled with fiber, protein and vitamin B6.

Whole grains are great to keep your energy levels up, especially if morning sickness has you feeling a bit drained.

Also, the fiber will help you with constipation.

Whole grains are full of complex carbohydrates which are extremely healthy for your digestive system since they have a rich source of fiber and omega-3.

14. Walnuts

Due to the anti-inflammatory and antioxidant properties of walnuts, these nuts may help reduce the risk or even prevent Alzheimer’s disease.

It also contains a lot of body fat, which can fight cancer. Walnuts contain a significant amount of omega-3 fatty acids and are essential in treating various respiratory disorders, such as asthma.

15. Bitter melon

Bitter melon is good for pregnant women, it reduces the chance of getting dementia in old age, prevents aging, protects the retina and vitreous body, and even limits the appearance of wrinkles.

16. Lean beef

Talking about meat, red meat contains the most iron.

After the age of 18 women need more iron than men so beef is a very good source of iron, besides it also provides zinc and B vitamins.

Lean meat supplies a hefty dose of vitamin B6, which helps the baby’s tissue and brain growth while easing mom’s morning sickness, and B12, which helps maintain healthy nerves and red blood cells.

But do not eat too much, because it can increase the risk of suffering from metabolic disorders or fibroids.

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