Top Superfoods you should be eating
by Bexi Wood in Nutrition
Here is a list of some Superfoods that you should try to incorporate into your diet. A superfood is a non-medical term that refers to foods that have health- promoting properties such as reducing risk of disease or improving aspects of physical/ emotional health. These foods have an unusually high content of antioxidants, vitamins and other nutrients.
• Garlic- Consuming garlic on a daily basis whether raw or in cooked foods; it helps lower cholesterol levels because of the antioxidant properties of Allicin. It also helps regulate blood pressure and helps boost your immune system when fighting a cold/flu.
• Blueberries- Blueberries are packed with antioxidants and phytoflavinoids, and are high in potassium and vitamin C. They help lower your risk of heart disease, cancer and are also an anti-inflammatory. Blueberries also contain zero calories.
• Broccoli- Broccoli is a good source of vitamins K and C, a good source of folate (folic acid) and also provides potassium fibre. Broccoli reduces blood clotting, helps cuts and wounds heal, helps with digestion and can help lower cholesterol levels.
• Oats- Oats and oatmeal are a great source of important vitamins, minerals, fibre, antioxidants and carbs. Oats are typically consumed at breakfast time and are very filling which is great for helping with weight loss. They also help lower blood sugar levels and reduce risk of heart disease.
• Eggs- Eggs are a very good source of inexpensive, high quality protein. More than half the protein in an egg is found in the egg white along with vitamin B” and lower amounts of fat than the yolk. Eggs are rich in sources of Selenium, Vitamin D, B6, B12 and minerals such as zinc, iron and copper. Eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.
• Spinach- Spinach is loaded with tons of nutrients in a low-calorie package. Dark leafy greens like spinach are important for skin, hair and bone health. They also provide protein, iron, vitamins and minerals. Health benefits may include diabetes management, cancer prevention, asthma prevention, lowering blood pressure, bone health, promotes digestive regularity.
• Dark chocolate- Dark chocolate is loaded with nutrients that can possibly affect your health. Made from the seed of the cocoa tree, is one of the best sources of antioxidants on the planet. Studies show that dark chocolate (not the sugary rubbish) can improve your health and lower the risk of heart disease. To choose the healthiest dark chocolate you want at least 70-80% cocoa.
• Salmon- The department of health states that we should aim to eat fish at least twice a week with at least one portion being an oily variety, like salmon for its content of Omega 3 fatty acids. Fish is a excellent source of high-quality protein, vitamins and minerals including: potassium, selenium and vitamin B12.
• Almonds- Almonds contain lots of healthy fats, fibre, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They also reduce hunger and promote weight loss so are a perfect snack to munch on.
• Kale- Kale adds nutritional value and colour to salads and other dishes. The nutrients in Kale can help boost wellbeing and prevent a range of health problems. It contains fiber, antioxidants, calcium and vitamin K. Kale is a very low-calorie vegetable and is among the most nutrient- dense foods in existence.