Hey there viewers!
You must have heard the term superfood floating around for years now.
But have you ever wondered why some foods are specifically called “super”?
This is because recent scientific research and studies have made them trendy for their
seemingly miraculous health benefits and superior nutrition density as compared to other foods.
In today’s video, we will tell you what these superfoods are, so that you can make
them a part of your daily diet and be on track to a happier, healthier you!
Cabbage: In the super-healthy family of cruciferous vegetables, cabbage is a standout.
Scientists have identified compounds in cabbage that can reduce the risk of cancers including
breast, stomach, lung and prostate cancer.
It has also been shown to reduce the risk of heart disease, gastrointestinal problems
and Alzheimer's disease.
Cabbage is also a rich source of vitamins A, C and K, which protects your joints and
can lower the risk of osteoarthritis.
The biggest misconception about cabbage is that it needs to be cooked forever when that's
not true at all.
It's fantastic raw, and you can prepare it even with very brief cooking times in quick
curries and stews.
Blueberries: In a study of common fruits and vegetables, blueberries contained more antioxidants
than over 40 of their competitors.
It has been shown to guard you against cancer, heart disease, dementia, and macular degeneration.
Blueberries are also great at defending against urinary tract infections, thanks to the presence
of antioxidant epicatechins.
Epicatechins prevent bacteria from sticking to the bladder wall.
Blueberries are also high in water, providing hydration to the skin and cells of your body.
Eating half a cup of blueberries satisfies one fruit and vegetable serving per day.
Oats: Oats are high in soluble fiber and have been linked to lowering your blood pressure
and overall cholesterol levels.
They are also rich in good carbohydrates, and beta-glucan.
Beta-glucan is a powerful soluble fiber that helps to slow the digestion of sugar and keeps
your blood sugar levels under control.
Oats are also a great source of quality plant protein which can help you with muscle growth
and repair.
Each ​half cup serving of oats provides a whopping 10 grams, and many studies have
shown eating oatmeal reduces the risk of heart disease.
You can also use it as an excellent pre or post workout meal.
Green Tea: Green tea is loaded with antioxidants.
Its antioxidant values have been shown to be higher than those measured in fruits and
vegetables.
It also contains high doses of catechin, an antioxidant shown to help prevent cell damage
in your body.
Catechin can also reduce inflammation in your body, which can lead to diseases and illnesses.
It can also reduce high blood pressure and decrease the risk of heart disease.
Green tea has also been proven to help block the formation of plaques linked to Alzheimer's
disease.
Other health benefits include increased metabolism for weight loss.
Eggs: There is zero question that eggs are one of the most balanced foods around.
Eggs are a great source of protein, making them a crucial part of your morning breakfast.
Ingesting protein in the morning will keep you fuller longer, preventing you from filling
up on less healthy foods.
Egg is the whole package, as both yolk and white are filled with nutrients.
Eggs have been proven to keep your heart healthy because of their high betaine and choline
levels.
Choline can also help with brain development.
Eggs are also rich in vitamin D, which aids in muscle growth and bone strength.
Beans: There are plenty of reasons to eat beans every day.
One of the many numerous benefits of beans is that they are a nature based iron source.
Iron carries oxygen from your lungs to your body's cells, and is essential to staying
healthy and strong.
Low iron can cause low energy, especially in women and children, so it’s important
to include iron based foods in your diet.
Bean’s fiber particles can also help lower your blood cholesterol level.
Beans also have a low Glycemic Index class, meaning they slowly release their usual sugars
into your bloodstream after being eaten, making them a longer source of energy.
Beans are also loaded with various nutrients and vitamins which are necessary for a healthy
brain and stronger bones and teeth.
Last but not the least, they also reduce the risk of high blood pressure and stroke.
Broccoli: If you are among those who hated broccoli in their childhood, then you might
want to reconsider it now.
Broccoli is one of the healthiest superfoods, and contains great essentials your body needs
like folic acid, magnesium, and vitamin C. It is also an ultimate cancer fighter because
its antioxidants prevent cancer cells from growing.
Broccoli can also be used as a perfect super snack.
One cup of broccoli contains less than one gram of fat!
You can easily replace your fancy fatty snacks with amazing broccoli recipes.
And it will cost you less money too.
Your good looks can also be preserved by broccoli, as its active antioxidants can also keep your
skin looking young and smooth.
Its detoxifying enzymes can make you feel lively for a major part of your day!
Salmon: Salmon is all about adding pure protein to your diet plan.
Proteins are needed for muscular growth and cell development.
This healthy superfood also contains omega-3 fatty acids that create flexibility in arteries
and veins, lower cholesterol level, and strengthen your heart.
Omega-3s and vitamin D trigger your metabolism, which is really helpful if you’re trying
to lose weight.
The fatty acids also help increase your brain efficiency.
According to a scientific journal, the Omega-3 fatty acids improve digestive system, minimize
the odds of colon and prostate cancer, and keep your heart vigorous.
And like all other sea dwellers, salmon is also great for your eyes.
Macular degeneration can be barred by amino and omega-3 fatty acids.
Avocados: Avocados are an excellent source of Vitamin E and healthy unsaturated fats.
The monounsaturated fats that can help lower LDL cholesterol or the bad fat that clogs
arteries and placate a growling tummy.
They contain more protein than any other fruit and more potassium than a banana.
They also contain compounds that inhibit and destroy oral cancer cells.
The fruit is versatile too; you can blend avocados into many recipes, slice them for
sandwiches or salads, or eat them by themselves as a rich snack.
Chia Seeds: Chia seeds are deceptively small, but they pack plenty of protein, antioxidants,
B vitamins, and omega-3 fatty acids in every spoonful.
Like other seeds, chia has a lot of fiber—its carbohydrate content is almost exclusively
fibrous.
New research suggests chia seeds can help you lose weight, too.
It found that consuming more protein and fiber correlates with weight loss.
And with such a low amount of carbs, you can’t go wrong with adding chia seeds to your snacks,
meals, and smoothies.
Watermelon: There’s nothing better for your skin than eating water rich foods like melon.
In just 1 cup of watermelon, there’s an abundance of water, fiber, vitamin A, vitamin
C and potassium.
Watermelon is a great source of antioxidants as well.
The fruit contains lycopene which is a carotenoid that protects your cells from damage.
A cup and a half of watermelon contains 9 to 13 milligrams of lycopene and according
to studies,lycopene intake can help deter risk for certain cancers and heart disease.
Ginger: Ginger has a long history of medicinal use that dates back thousands of years.
It contains gingerol, which gives ginger its flavour.
Gingerol also helps protect you against cancer, particularly bowel cancer, as well as boosts
immune function and helps to fight infection in your bodies.
Soy: Eating just 25g of soy protein each day can help lower your blood cholesterol levels.
The antioxidant isoflavones found in soy protein helps to counteract the build-up of cholesterol
in blood vessels, reducing the risk of blood clots and heart attack.
Soy protein has also been found to play a beneficial role in bone health compared to
animal protein, as it helps to prevent osteoporosis which is the weakening of the bones.
Spinach: Spinach is one of the best superfoods that you can get out there.
It is rich in cancer fighting antioxidants and magnesium and folate, which is important
for short term memory.
Spinach also helps lower your risk for heart disease and cancer.
It contains more potassium than bananas.
Spinach is best eaten raw in a salad, lightly steamed or sautéed to preserve its nutritional
benefits.
Kale: The nutritional density of kale makes it the king of green leafy vegetables.
Kale contains all essential amino acids and nine non-essential ones.
Half a cup of raw kale provides 100% of your daily requirement of Vitamin A, and 67% of
your daily intake of Vitamin C. It's also loaded with both lutein and zeaxanthin which
are important for healthy vision.
It even contains more calcium than milk!
Kale also contains potent chemo-protective agents, which are proven to aid DNA cell repair
and slow the growth of cancer cells.
The anti-inflammatory components of kale can help prevent and even reverse arthritis, heart
disease and several autoimmune diseases.
Apples: Containing the nutritious fiber known as pectin, apples are an incredible food for
your brain and body.
They have been linked to a lower body weight, lower cholesterol, an improved mood, and improved
heart health.
A fun fact you might enjoy is that the tarter the apple, the more antioxidant it contains,
so go with those Granny Smiths a little more often!
All apples are a great source of Vitamin C, potassium, and can help keep you full longer
than sugary drinks and processed foods.
Quinoa: Quinoa is not only rich in complex carbohydrates, Omega 3 fatty acids, fiber,
lysine, but it’s also a full protein and contains all 9 amino acids.
These have been shown to help prevent kidney stones and have been shown to improve memory.
Its flavonoids, kaempferol and quercetin can help protect against cancer as well.
Being rich in fiber, it can help you with constipation, aid digestion and hemorrhoids.
You can easily incorporate quinoa into your breakfast, lunch, or dinner.
They are an effective addition to salads, breakfast porridge, burger patties, soups,
stews, or various desserts.
Do you have a favourite superfood?
How many of these foods are a part of your daily diet?
Let us know in the comments section below!