My dear friends.
Today I am touching a topic named as “superfood” which is a fairly new term referring to foods that offer maximum nutritional benefits and are packed with vitamins, minerals, and antioxidants.
DEFINITION OF SUPER FOODS
Super food is a nutrient-rich food considered to be especially beneficial for health and well-being. They are supposed to be packed with vitamins, minerals, and antioxidants.
The term “superfood” is a fairly new term referring to foods that offer maximum nutritional benefits for minimal calories.
This term is not commonly used by experts, dietitians and nutrition scientists because of no scientifically proven health benefits.
In 2007, the marketing of products as “superfoods” was prohibited in the European Union unless accompanied by a specific authorized health claim supported by credible scientific research.
SOME SUPER FOODS
I have picked up some foods termed as super foods with health benefits shown in various research papers.
1-BERRIES & OTHER FRUITS. Berries like blueberries, cranberries, strawberries and blackberries are considered super foods. Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion.
2-FISH & SEAFOOD. Sea foods are considered super foods because they are a source of proteins and healthy long-chain omega-3 fats and an essential source of other nutrients like iodine, vitamin D and calcium, which are crucial to living a healthy life.
3-VEGETABLES. Leafy greens, Cruciferous vegetables and root vegetables considered super foods. Leafy greens like spinach, kale, collard greens and Swiss chard.
Cruciferous vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips. They are an excellent source of fiber, vitamins, and other healthy nutrients. Tomatoes are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer. Turmeric and Ginger are the best root vegetables termed as super foods.
4-NUTS & SEEDS Nuts like hazelnuts, walnuts, almonds and pecans are good source of plant protein and termed as super foods.
As per a 2016 study, the specific antioxidants in chia seeds may have anti-cancer properties and protective effects on the heart and liver. Chia seeds are also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health.
5-OLIVES & EXTRA VIRGIN OLIVE OIL Olives & Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease and it has anti-inflammatory and antioxidant properties. These are the reasons why these are considered as super foods
6-WHOLE GRAINS. Whole grains like oatmeal, quinoa, brown rice and wheat are considered super foods. Quinoa is one of the most popular ancient grains; it’s loaded with fiber and contains all nine essential amino acids. This grain is a solid source of a variety of B-vitamins and minerals such as iron, magnesium, and zinc.
7- LEGUMES & BEANS. The legumes and beans are also considered super foods. This broad category includes kidney, black, red, and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.
8-EGGS. Eggs are Among the Most Nutritious Foods on the Planet. Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 (among others). About 113 mg of choline, a very important nutrient for the brain.
9-SWEET POTATOES. Sweet potatoes is termed as a super food. It is loaded with minerals and A, B, and C vitamins. Vitamin A, helps keep your eyes, bones and immune system healthy.
10- YOGURT & OTHER FERMENTED FOODS. Yogurt and other Fermented foods like kimchi are considered super foods because of their immune and gut-boosting benefits. According to researchers at the Stanford School of Medicine, a diet rich in fermented foods increases microbiome diversity and improves immune responses.
11- TEA, COFFEE & DARK CHOCOLATE. Numerous scientific studies demonstrating an extraordinary range of health benefits of teas and coffee put them in the list of super foods. Dark chocolate absolutely is considered a superfood. It has fiber, iron, magnesium, potassium, and zinc, to name a few key nutrients. It also has powerful antioxidants which have been linked to heart health. It also has a positive impact on mood, memory, cognition, and immunity. Chocolate with at least 70% cocoa should be taken for maximum benefits.
12- MUSHROOMS. They are considered super food because they are good sources of protein, B-vitamins, fiber, immune-enhancing sugars found in the cell walls called beta-glucans, and other bioactive compounds. Mushrooms have been used as food and as medicine since centuries.
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