Benefits of "DF" superfoods against food and diet diseases

Benefits of "DF" superfoods against food and diet diseases

Many of the foods we see on the market are more than we think are obvious. What may appear to be a humble fruit or vegetable actually contains nutritional power.

Because of their high nutrient content, we call these "superfoods". The following thirty foods are all rich in vitamins, minerals and other nutrients, so be sure to add them to your meal plan!

1. Berries

Blueberries, strawberries and blackberries offer a range of vitamins and minerals, and they are also an excellent source of fiber. But they also contain powerful antioxidants.

Antioxidants dampen inflammation and have been shown to prevent many illnesses.

Berries have been associated with a decreased risk of certain chronic diseases.

2. Curly Kale

Kale is one of the green leafy vegetables that has recently gained popularity. It's packed with nutrients. Kale is the most common type of kale.

A cup of raw kale contains almost 700% of your daily vitamin K requirement and more than 200% of your vitamin A requirement. It also contains a lot of vitamin C and is a great source of manganese.

Each cup of raw kale contains only 33 calories, 2 grams of fiber, and 3 grams of protein. Although low in fat, it contains omega 3.

Always be sure to go organic to avoid pesticides when purchasing leafy greens.

3. spinach

Similar to kale, spinach is a superfood rich in nutrient density. This dark leafy green is rich in antioxidants such as beta carotene. It is also a great source of vitamins C and K, as well as iron, folic acid, and calcium. These are all important nutrients for women.

Spinach is also a good source of lutein and zeaxanthin, which are important for eye health. (4) Studies have also suggested that spinach can help prevent certain types of cancer.

4. Garlic

Garlic is a beloved member of the allium family, along with onions, leeks and shallots. It contains vitamins C, B6, as well as selenium.

Recent research suggests that garlic can help lower cholesterol and blood pressure and support immune function. Garlic also contains compounds that contain sulfur, and these can help prevent certain types of cancer.

5. Salmon

Salmon is well known as a healthy choice. This oily fish is full of healthy fats, protein, potassium, selenium and B vitamins. Salmon is a great source of omega-3s, which have been shown to reduce inflammation.

Studies have suggested that eating salmon regularly can reduce the risk of heart disease and diabetes (9).

Many consumers are concerned about mercury in seafood, but salmon generally has little mercury. You can enjoy this fish 2 to 3 times a week safely.

6. Broccoli and cauliflower

Part of the crucifer package, broccoli is another superfood.

These cruciferous vegetables are rich in vitamins A, C and E. They are also rich in fiber, which has been linked to digestive health, prevents colorectal cancer and helps maintain a healthy weight.

Broccoli also contains lutein and zeaxanthin, which have been linked to eye health.

7. Green tea

Green tea, also known as matcha, has been enjoyed in Asia for centuries, and now the rest of the world is making its way for its refreshing taste and health benefits. Green tea comes from the same leaf as black tea but undergoes a different treatment. This treatment amplifies certain antioxidants and polyphenols in tea.

One of the most powerful antioxidants in green tea is epigallocatechin gallate or EGCG. EGCG has been shown to prevent heart disease, diabetes and certain types of cancer.

Recent studies have also suggested that the EGCG and caffeine in green tea work together to help lose weight or maintain a healthy weight.

8. Nuts

Nuts are great, nutrient-rich additions to your oatmeal, cereal or snack mix. They contain fats, proteins and healthy fibers. But they also contain fiber and antioxidants that can help protect our heart and protect other inflammatory processes.

Nuts, in particular, contain more omega-3s than other nuts, which have been shown to improve heart health and protect against neurodegenerative conditions in the brain.

9. Seaweed

Seaweed is commonly eaten all over Asia, but its popularity is increasing worldwide.

This sea vegetable contains many nutrients, such as fiber, vitamin K, folate and iodine. In addition, algae contain special compounds that are not found in vegetables grown on land.

They can reduce the risk of heart disease, certain types of cancer, diabetes and obesity.

10. Beetroot

Because of their nutrient density, beets make the list of superfoods. Beets are an excellent source of many vitamins and minerals, as well as antioxidants.

One cup of beets contains 3.4 grams of fiber, which has been linked to several benefits like heart health, blood sugar control, and a healthy weight.

Studies have also shown that beets can lower blood pressure, even within hours after eating.

11. Lawyer

Avocado is more than a famous Insta darling, cut and presented beautifully on toast or salads. It is also full of healthy fats, fiber, vitamins and minerals, earning it the title of "superfood".

Avocados are rich in certain unsaturated fats, called monounsaturated fatty acids, or MUFAs. Avocados contain a lot of oleic acids, including MUFAs, which have been shown to decrease inflammation.

Research has shown that eating avocados can reduce the risk of diabetes, heart disease, and certain types of cancer.

12. Apples

This common staple food is actually a superfood! An average apple contains only 95 calories and has 4 grams of fiber. It also houses a variety of vitamins and minerals, as well as flavonoids.

Apples have been linked to heart health, possibly due to the fiber and polyphenols they contain. They can also reduce the risk of diabetes.

The pectin in apples can also help promote good bacteria in the gut, which has been linked to several health benefits.

To get the most out of this common fruit, listen to mom and eat the skin!

13. Dark chocolate

Chocoholics, rejoice! A typical dark chocolate bar with 70-85% cocoa contains a lot of nutrients. It contains iron, fiber, magnesium and copper.

In addition, dark chocolate contains powerful antioxidants. It contains a multitude of polyphenols and flavanols compared to other fruits like blueberries. Dark chocolate can even help lower blood pressure, possibly due to its antioxidants. To consume with moderation.

14. Yogurt / Kefir

Plain yogurt and kefir have been enjoyed for centuries. They contain proteins, calcium, potassium and probiotics. Probiotics have been linked to many health benefits, such as lower blood pressure, better digestion, and lower cholesterol.

Regular inclusion of yogurt or kefir in your diet can help you feel better. Remember to choose yogurt or kefir with added sugar.

15. Ginger

Ginger has been used for centuries in cooking and for medicinal purposes. It is used in soups, curries, stir-fries, sauces and is appreciated as a tea or candy.

Ginger contains gingerol, a powerful antioxidant. Ginger is known to relieve nausea and can help decrease pain and inflammation.

Ginger has also been linked to reduced risk of heart disease and certain types of cancer.

16. Eggs

This breakfast staple is full of nutrients. Eggs contain choline, iron, phosphorus, selenium as well as vitamins A and B. And eggs are rich in protein.

Eggs also contain lutein and zeaxanthin, which have been shown to promote eye health.

For a while, people were concerned that their impact on cholesterol would have negative effects on the blood cholesterol levels of those who eat them, but studies have shown that moderate consumption of eggs is unrelated high cholesterol or poor heart health.

17. Mushrooms

Mushrooms are used worldwide and are very nutritious. In general, mushrooms contain fiber, potassium and vitamin A, as well as unique antioxidants.

These antioxidants play a key role in reducing inflammation and can prevent certain forms of cancer.

Popular mushrooms are button mushroom, enoki, portobello, shiitake, oyster and cremini mushrooms.

18. Beans

Beans are appreciated in all corners of the world, and for good reason. They are full of nutrients like fiber, protein, B vitamins and many minerals. Because they provide both protein and carbohydrates, beans are a staple around the world and can be used to make many large meals.

Studies have shown that eating beans and legumes can help improve blood pressure, cholesterol and blood sugar control.