James is the community manager at Superfoods Australia. James is obsessed with nutrition and likes nothing more than learning about new foods and supplements that help to improve health and overall well-being.
It goes without saying that effective dieting is one of the hardest disciplines to master. Eating nice food that is probably bad for you is however a very easy thing to do. But before eating just anything, you need to ensure that you get the right food for your long term health and well-being and one of the best foods are superfoods. These nutritional superfoods are not only full of nutrients but also deliver lots of health benefits. This is why they are referred to as superfoods. Check out these top 7 superfoods that you should be eating.
It may be leafy and green but spinach is not just any food. This unique superfood is a rich source of folate and omega 3s that can greatly help reduce the risk of stroke, heart disease, and osteoporosis. It’s also one of the greens that are healthier than kales. Folate in them helps boost blood flow to different regions of the body and shield you against the age-related sexual issues. You can just put spinach on scrambled eggs or make your salad with spinach and then microwave for an instant meal.
Since oatmeal has a lot of fiber if you increase your intake by at least 5 grams a day you could drop bad cholesterol by at least 5 percent. Also, according to a research published in the Journal of Nutrition, eating breakfast made with carbohydrates such as oatmeal some few hours before exercise can help you burn fat that you don’t need. Eating slow release carbohydrates cannot spike your blood sugar as high as eating other kinds of carbohydrates. In turn, insulin levels will not spike up and because insulin usually signals your body to store fat, if you have lower levels, you will burn more fat in your body.
Although various cultures claim that yogurt is their own creation, there is no doubt that this 2000-year-old food has several benefits. Yoghurt not only boosts your immune system but also protects you against cancer. However, since not all of them are probiotic, you need to ensure that the label on them indicates that they have active and live cultures. You, therefore, need to aim for 1 cup of protein and calcium-rich yoghurt a day. Some of the healthiest yoghurt includes the ones topped with walnuts, blueberries, honey, and flaxseed.
These fresh green vegetables are more vitamin-rich and flavorful than frozen or canned varieties. It’s also among the healthiest green superfoods out there. It contains folic acid, vitamin A, and C. Also, like other vegetables, it contains cancer-fighting agents. According to a study published in the Journal of Cancer and Epidemiology Biomarkers and Prevention, broccoli has a lot of potential in cancer-fighting. For instance, those who suffer from bladder cancer are more likely to survive after the treatment if they ate broccoli.
There are two major things that you should know about tomatoes. First, the red tomatoes are the best since they contain more antioxidant lycopene. Two, processed tomatoes are just as good as the fresh ones because they’re much easier for the body to use their lycopene. According to research, a diet rich in lycopene can lower the risk of lung, blood, stomach, and skin cancers. To be safe, you need to eat at least 22 grams of lycopene each day
- Raw nuts
When eaten well raw nuts can be a great addition in your diet. Raw cashew nuts, almonds, and other nuts usually provide a good dose of omega fatty acid and fiber. They are also full of minerals and vitamins such as iron, calcium, and magnesium. Nuts may also help lower your risk of diabetes and heart diseases especially if you use them as protein substitutes for red meat. However, you need to choose the unsalted ones.
Most yellow, red, and orange vegetables are full of carotenoids which are associated with the reduction of several cancers as well as the risk of other inflammatory diseases such as rheumatoid, arthritis, and asthma. However, none of them is easy to prepare. If you want to get all the nutrients, you need to aim of at least � a day.
Well, those are some of the best foods that you should eat. Overall, these 7 superfoods are power packed and filled with minerals, vitamins, and disease-fighting phytochemicals. So, ensure that you get enough of them.