It was during the 80s that the term “superfoods” popped up. This refers to certain foods that have high nutritional benefits and contain higher than average amount of nutrients– antioxidants, vitamins, minerals, essential fatty acids, and the like. Superfoods are believed to bring remarkable health advantages, such as reducing the signs of aging, promoting better digestion, and fighting off cancer.
In simpler words, superfoods are very healthy, in a way that the body loves them, and these foods love the body as well.
There’s a number of benefits that you can look forward to when consuming superfoods, and here are some of those:
- Promotes better digestion
- Prevents heart disease
- Protects the body against harmful toxins
- Regulates the metabolism
- Lowers the cholesterol levels
Are Superfoods Hard to Find?
Contrary to popular belief, superfoods aren’t that difficult to find. In fact, you could even follow the mantra, “easy-to-eat, easy-to-find.” That said, here are some of the most common, yet wonderful superfoods that you should definitely include in your diet.
Mint leaves are both superfresh and superhealthy. They are easily prepared and simple to include in a wide variety of foods and desserts. They have a lot of healthy constituents and it may relieve heartburn, improve your digestion and ease headaches. It is also a great source of vitamins and minerals! Read more about mint leaves and where to buy it!
Wheatgrass is packed with several essential amino acids, vitamins, minerals, and chlorophyll. Aside from that, it also offers a host of health benefits one can enjoy. Research shows that one of these benefits is better digestion and prevention of stomach conditions, such as colitis because it controls the production of bad bacteria to ensure that it won’t overproduce to cause discomfort and inflammation. Not just that, based on research, the chlorophyll in wheatgrass is an effective component that helps the body fight against cancer. As the chlorophyl hits the bloodstream, it increases hemoglobin and enriches the body’s cells with oxygen to clean out the potentially harmful substances present in the blood. There are also additional claims that wheatgrass has a positive effect on anemia, cancer, diabetes, and some skin conditions.
How to Use
A lot of people recommend using freshly extracted wheat grass juice in smoothies. Though, aside from that, you can also add it in your vegetable soup, or in a protein shake.
You’re probably thinking that what the bees can do for us is quite remarkable, right? Wait until you hear the benefits you can enjoy from bee pollen. When it comes to bee by-products, what a lot of people aren’t aware of is that the bee pollen could be a healthy addition to your diet. It has massive amounts of amino acids, lipids, protein, carbohydrates, minerals, and vitamins. Thus, it can aid in digestion, improve immunity, and even treat infertility problems.
Aside from that, research shows that it could also improve the energy levels and help in reducing weight. The amino acid called phenylalanine present in bee pollen could curb one’s appetite and hunger pangs.
How to Use
For starters, you could start consuming small amounts of bee pollen a day. Start with a tablespoon and stir it in a smoothie or almond milk.
Read more about bee pollen!
Of all the superfood seeds available, pumpkin seeds are regarded as the best grab-and-go snack. They’re a good source of magnesium– a mineral that is not consumed enough by most.
Magnesium has an important role in a wide range of biologic processes essential to athletes, because it regulates the blood pressure, muscle regulation, and protein synthesis according to Atebits.
Though, there’s one bit of a problem. Most of the time, snack-ready meals are easily over eaten. That’s why it’s very important to keep it in check and make sure that you only consume a handful of pumpkin seeds that contain 130 calories.
How to Use
You could roast a handful of pumpkin seeds and add your favorite spice. Putting them in bread and muffins before baking is also a good idea.
Fishes, like salmon and sardines are rich in omega-3 fatty acids, as well as protein. These fishes are known to reduce blood pressure, prevent blood clots from forming, keeps the heart beating regularly, and lowers the risks of heart disease while uplifting the mood at the same time. Though, aside from that, the combination of omega-3 fats, protein, and antioxidants present in oil fishes could also be a wrinkle buster. Which only implies that it also has some anti-aging benefits!
How to Use
The best cooking methods for oil dishes are baking, steaming, barbecuing, or lightly pan frying to ensure that there won’t be extra fats. Also, you don’t have to worry about the omega-3s getting lost, because heat doesn’t affect that at all.
Berries, such as raspberries, strawberries, blueberries, and cranberries are high in antioxidants. Though, that’s not all. Blueberries in particular have an antioxidant called ellagic acid, and according to professionals, this form of acid could slow down the growth of some cancerous tumors. Polyphenolic compounds are also present, and these compounds help in enhancing one’s memory and cognitive functioning.
How to Use
One of the great things with berries is that you can conveniently put them in your fruit smoothies and enjoy a wonderful delicious addition as well as extra health benefits.
These little fellows are good for your digestive system, and they also contain omega-3 polyunsaturated fats, as well as soluble fiber that could reduce the cholesterol levels of the body. It’s good for the overall immune system function, circulatory support, and is also considered as a natural blood thinner. Though, that’s not all; it also offers specific types of prostaglandins that support the overall balance and mood of a person.
How to Use
You can add linseeds to your fruit juice or smoothie, cereal or yogurt, or drink it up on its own, if you want. Grinding linseeds using a mortar and pestle or coffee grinder before adding them in food is also advisable.
Just like linseed, soy could also lower the cholesterol levels, and being rich in fiber and protein, it could strengthen the bones and lower the risks of blood clots and heart disease.
How to Use
There are plenty of recipes where you can incorporate soy. You can use it in sauces, cakes, dairy desserts, gravies, soups, and many more.
There you have it. These are just some of the superfoods that could improve your immunity, and keep you healthy at the same time. What are you waiting for? Give them a try to enjoy these benefits.