Superfoods: do they exist, and what makes them super?

Superfoods: do they exist, and what makes them super?

10-Element list for you to start with Super food

 

“Fit”, “Healthy”, and “Immune”: This is how we want our bodies like. And because having and maintaining a healthy body requires a strenuous consistent effort, fantasizing about a Superfood that can do the job for us is so appealing.

To fight back increasing stress and chronic diseases, 80% of us find refuge in sticking to a diet, because we believe “we are what we eat”. So, what if we eat superfoods

Are we going to have super-duper bodies? 

Now, this is becoming more interesting. 

When Corona hit the world and kept us quarantined for months, the nutrition tendencies have shifted remarkably. More people have become concerned about healthy nutrition and better well-being. 

So what is it all about? 

You hear “super”. You think of Magic! 

You may not recall a scientific definition for “superfoods” anywhere. Don’t worry, it doesn’t exist. There are no standard criteria to decide on an official finite list of superfoods. As the matter of fact, dieticians avoid this label to protect us from hanging high hopes on a certain category over another. 

However, it is undeniable that there is some food privileged with a higher nutritional value than others. It is potent with a high amount of vitamins, fibers, minerals, antioxidants, water, and healthy fats, which are the components of amazingly healthy food, hence the shiny title “SUPERFOOD!!”.

So a superfood is abundant with a slew of health nutritional qualities blessing us with simultaneous benefits such as: 

  • Limiting the risk of cancer, (anticancer)
  • Strengthening the immunity and digestive system
  • Abating the effects of aging (memory and hair loss, dry wrinkly skin, weak bones…) 
  • Protecting the cardiovascular system
  • Improving the cognitive functions and the state of mind, and so on. 

Although their obvious super effect on us, we should be rational when entitling superfood with the supremacy of keeping us healthy and balanced. There’s no single nutriment that can fulfill all your body’s needs. Superfood exists, but our diet should be diversified and rich in a variety of other nutrients as well.

We have selected the top familiar superfoods for you along with their perks. You are going to see few exotic names, but mostly, you’ll be surprised that you have already some of them in your kitchen. 

 

Açaí berries: tropical fruits that grow basically in the Amazon rainforest in Brazil (South America) and are filled with more antioxidants (particularly anthocyanin) than usual berries. Their compounds scavenge free radicals, i.e, they keep the skin fresh and youthful as an anti-aging quality. They contain as well omega 6 and 9 for cholesterol regulation.

Chia seeds: grains of Mexican origins, rich in healthy essential fats such as omega-3. With its fibers and proteins like calcium and potassium, they minimize the risk of cardiovascular attacks and regulate glycemia for diabetics. It is also believed that chia grains are appetite suppressants, but they shouldn’t be the only technique to lose weight. The word “chia” means “the strength” in Mayan, and this explains why these grains gained the title “superfood” and proved their merit to be a part of your diet. 

Salmon: is a non-veggie superfood on the list. It is mainly high in omega-3 fatty acids. Its powerful combination of proteins contributes to alleviating the risk for heart diseases and strokes. 

Olive Oil: this is an extremely marvelous item in the basket of your superfoods. It can be used in meals, and for both hair and skincare. Thanks to its profuseness in vitamin E, polyphenols, and monounsaturated fatty acids, it reduces inflammation and strokes risk. This said it’s important to mention that olive oil serves to fight Alzheimer’s disease. Super ain’t it? 

Beans: they are a lead source of energy and vigor. Beans encapsulate low-fat proteins, antioxidants, and iron. They also provide both insoluble and soluble fiber. While the former lowers cholesterol the latter gives a long feeling of fullness.   

Broccoli: A plant in the cruciferous vegetable family. It is high in vitamins A, the vitamin responsible for making the visual pigments in the retina, and reinforcing eye health. Moreover, this superfood contains vitamins C, K, and folic acid, which strengthen the bones, prevent blood coagulation and skin damage, and boost the immunity system. 

Tomatoes: This is the beloved superfood that can turn into our favorite spicy sauces. Tomatoes are high in vitamin C and lycopene that protect the arteries from clogging. In addition to iron, Potassium, as well, is a present mineral in tomatoes helping with blood pressure control. Our tomatoes aren’t just tomatoes, they are superfood (blink!) 

Nuts: another enjoyable superfood that adds a special flavor to our meals. Nuts contain monounsaturated fats and high levels of minerals that can reduce the risk of heart disease. Almonds, for example, have magnesium and vitamin E, regardless of their amazing taste. Walnuts, on the other hand, are high in alpha-linolenic acid which is an essential acid for normal human growth, and therefore, they are recommended to minimize the likelihood of diabetes, cancer, and cardiovascular complications. Most importantly, nuts reinforce memory and concentration, allowing the brain to hone its performance. No doubt they earned the “super” title. 

Cacao: the known “Peruvian ginseng” bean that makes the chocolate, is a subtle superfood in the list. Cacao fights against cell degeneration, inflammatory diseases, and cancers. It also benefits the digestive system thanks to its fatty acids. This superfood amazingly sweeps away stress, anxiety, and fatigue, making itself a luxurious mode of relaxation. 

Maca: Maca root is a plant similar to the broccoli family. What’s most special about it is its remarkable ability to regulate hormones. Thus, it is usually recommended for reducing depression and anxiety, as well as, increasing both sexes’ fertility. Maca can also be energizing and soothing at the same time. 

 

All in All! 

Don’t take these perks for granted, because every superfood has its unique way of usage in order to reap the most of them. Some of them are better used as a powder, which makes it easy to consume by adding them to smoothies, or water for example. Some others are better cooked or grilled. Bref! There are endless ways and recipes to enjoy superfoods. 

Now that we acknowledged why these so-called superfoods are singled out, it is crucial to note that they are not enough. What we should do is maintain a healthy eating pattern, described as combining healthy choices from across all food groups — while paying attention to calorie limits.” by US Dietary Guidelines. 

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