September 22, 2020

Healthy Nut and Fruit Bowls Superfood

Nutritionally speaking, there is no such thing as a superfood and there is no definition for it. The truth is, the term “superfood” was a term used by marketers to influence food trends and sell products by advertising they are beneficial for health and well-being. Superfoods are just foods that are considered to be nutritionally dense. There isn’t a specific list of superfoods. There are no standard criteria that define what a superfood is. Whole foods that are not processed is considered as superfoods. Keep in mind that “superfoods” alone won’t make you healthier but adding these nutritious foods to an already balanced diet can bring health benefits.

1) Fatty fish:

Healthy Fatty fish salmon
Salmon is the most popular omega-3 fatty fish! It is packed with Omega-3 Fatty Acids and is a great source of protein. Other fatty fish that offer the same benefits include tuna, sardines, and mackerel. Try to eat fish at least twice a week for good health.

2) Berries:

Antioxidants Berries
Raspberries, Strawberries, Blueberries, Blackberries, Cranberries and Goji berries. They are great sources for fiber, potassium, folate, vitamin C, vitamin B6, and the phytonutrient which supports heart health. Blueberries are the king of antioxidant foods, having one of the highest antioxidant levels of all common fruits and vegetables. You can enjoy colorful berries as part of your breakfast, as a dessert, on a salad or in a smoothie

3) Garlic:

Garlic has so many health benefits, including lowering blood pressure and cholesterol, and a natural anti-inflammatory effect. They contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system.

4) Ginger:

Ginger Superfood
Ginger is loaded with nutrients and bioactive compounds which makes it a powerful anti-inflammatory and antioxidant ingredient. It helps with digestion, reduces nausea and helps fight the flu and common cold. Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. The sore throat relief pills and anti-nausea pills usually contain ginger!

5) Dark Leafy Greens:

Dark Leafy Greens Superfoods
Kale, Swiss chard, Collards, Mustard Greens, and Spinach are some examples of leafy greens. These dark vegetables are loaded with vitamins A, C and K, as well as fiber, calcium and other minerals and play a huge part in immune-boosting properties. Kale is very popular on superfood lists.

6) Seeds:

Seeds Superfoods
Sesame seeds, pumpkin seeds, sunflower seeds, chia seeds, and hemp seeds are great sources of healthy plant-based fats, antioxidants, minerals, fiber, and protein.
Chia seeds are packed with omega-3 fatty acids, fiber, and calcium. Chia seeds are great for no-dairy diets since it is packed with calcium. Hemp seeds are a great source of protein for vegans and vegetarians.

7) Nuts:

Nuts Superfoods
Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats. You can snack on almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, and macadamia nuts.
Although these are common additions on superfood lists, the downside is that they are high in calories. So just make sure not to indulge in them.

8) Water:

Yes! Water! Staying hydrated helps balance your blood sugar, helps relieve headaches, and promotes healthy skin. If you don’t drink water every day, your body could experience dehydration which could cause tiredness, slow brain function, irritability, dryness, and high temperature and lead to your immune system being compromised. Drink water regularly during the day. You can add lemon, cucumber or any other fruits and veggies to water to make it more exotic.

Please remember just because a food is considered healthy or a so-called "superfood", doesn’t mean you can eat as much of it as you want or you only need to eat these foods and forget about the rest! Instead, good health is best supported by eating a variety of nutritious foods every day. The key is to eat everything in moderation. Always remember to stay away from processed foods and sugary bottled drinks and eat more fresh and whole foods.

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