In order to eat right, it is important not only to follow the recommended calorie intake, but also to monitor the consumption of foods rich in vitamins and minerals. The leader in their content are superfoods – you will find a list of 20 of them below.
At the same time, superfoods are not always exotic food. Beloved by all, buckwheat is also one of the most useful foods, gaining popularity all over the world. In addition, many superfoods can be replaced with local products – instead of goji berries, hawthorn is quite suitable.
What are superfoods?
Superfoods, from the English super food , are natural foods containing the largest amount of antioxidants, microminerals and vitamins. Regular consumption of such products is necessary for maintaining health and normal functioning of the body.
For example, the most beneficial nutrient in most berries (both raw and dried) are polyphenols, the elements that give the berry its rich dark or blue color. According to scientific studies, polyphenols help in the fight against obesity by preventing the formation of new fat cells.
In addition, superfoods contain magnesium, iodine, iron and zinc – the most important microminerals necessary for the proper functioning of the immune system. Their deficiency not only lowers the protective functions of the body, but also leads to a decrease in hormone production.
Healthy food – briefly:
- most berries
- most seeds and nuts
- pseudocereals
Most Healthy Products
Regular consumption of a variety of vegetables, fruits, nuts, and plant seeds is essential for maintaining health and normal metabolism. At the same time, the list of healthy foods, in the end, includes almost all plants – each of them contains the elements necessary for the body.
1. Almond
Almonds are useful due to the content of magnesium, iron, phosphorus, zinc, copper, as well as vitamins E and A. Due to the content of monounsaturated fatty acids, these nuts lower blood cholesterol levels and reduce the risk of heart disease. Among other things, almonds are high in protein foods.
2. Sesame seeds
Sesame is an oilseed plant that contains the powerful antioxidant sesamin. This substance effectively reduces the level of bad cholesterol in the blood. In addition, sesame seeds contain a lot of fiber and various microminerals – including manganese, magnesium, zinc, phosphorus and iron.
3. Red berries
Any red berries (both goji berries and wild rose with hawthorn) contain a high amount of natural antioxidants, vitamins and microminerals (copper, iron, zinc, selenium, calcium, potassium). 100 g of dried goji berries contain 500% of the daily requirement of vitamin A and 80-90% of the vitamin C requirement.
4. Dark blue berries
The color of blueberries, blueberries and other dark blue berries is due to the content of anthocyanins – powerful antioxidants. They help the body fight against damaging factors of various nature. In addition, dark berries are especially rich in microminerals and vitamins.
5. Buckwheat
Since buckwheat is not a cereal, buckwheat does not contain gluten, a wheat protein component that causes food allergies in some people. In addition, buckwheat is one of the very few plant foods with a complete amino acid profile.
6. Raw cocoa beans
Strictly speaking, the health benefits of raw cocoa beans are highest. However, even after heat treatment, a significant amount of antioxidants remains in them – just like in dark chocolate. Another advantage of cocoa is its ability to act as a source of tryptophan.
7. Turmeric
Curcumin significantly reduces the amount of micro-inflammation in the body, and also increases the level of antioxidants. A number of studies indicate the positive effect of turmeric on getting rid of pain in osteochondrosis, as well as its ability to normalize cholesterol levels and blood sugar.
8. Quinoa
Quinoa is another pseudo-cereal crop, which is the seeds of a flower. 100 g of dry quinoa contains 102% of the daily value of manganese, 49% of magnesium, 46% of phosphorus, 30% of copper, 25% of iron, 21% of zinc, 16% of potassium and 12% of selenium – these figures surpass even buckwheat!
9. Pumpkin seeds
Dried pumpkin seeds are an excellent source of protein and essential amino acids. They contain a lot of B vitamins, vitamin E. Among other things, they are foods high in zinc – this trace element is useful for men, helping to maintain normal testosterone levels.
10. Acai
Acai is a dark berry native to Brazil. It has a unique taste and a high content of natural antioxidants. Most often found in the form of powdered dried berries, or frozen. Great for making smoothies and adding to ice cream.
11. Dried mulberries
Due to their anti-inflammatory properties, dried mulberries are used as a mild detoxifier. The high content of vitamin C allows the use of these berries for the prevention of infectious diseases. In addition, mulberries contain iron.
12. Walnuts
Walnuts are one of the leading products in the content of high-quality vegetable protein. In addition, they contain omega-3 fatty acids and various antioxidants. Studies show the ability of walnuts to lower blood pressure and lower blood sugar levels.
13. Hemp seed
Both hemp seeds and hemp oil are healthy foods. According to the profile of fatty acids and the content of Omega-3, this oil is close to flaxseed. Note that the food industry uses hemp products without the content of psychoactive elements.
14. Green tea
Both black and green tea are products of the same plant. Since green tea undergoes minimal fermentation, more antioxidants remain in its composition. In addition, when using green tea powder (“matcha”), the benefits are most revealed.
15. Lentils
Lentils are a group of plants in the legume family. Red lentils are devoid of shells, cook as quickly as possible, and are well suited for making tender soups. It has a low glycemic index, because it contains a lot of protein, as well as fiber (about a third of the dry weight of cereals).
16. Pomegranate
Pomegranate seeds are high in vitamin C, as well as folic acid, magnesium, potassium, selenium, and manganese. They are especially useful for low hemoglobin levels in the blood, as well as for leveling high blood sugar levels and improving digestion.
17. Chia seeds
Chia seeds contain plant-based omega-3 fatty acids, essential amino acids, and a rare type of water-insoluble fiber. Studies show that regular consumption of chia seeds helps reduce the amount of micro-inflammation in the body, lowers blood pressure and lowers bad cholesterol levels.
18. Peruvian cherry
Cape gooseberries (or Peruvian cherries) are used mainly in dried form, or for making preserves and jams. It is high in vitamin C and plant antioxidants. Improves digestion and increases the body’s ability to fight micro-inflammation.
19. Ginger
A number of studies suggest that ginger helps fight inflammation in the body, reduces menstrual pain and muscle pain. In addition, ginger tea is used to treat colds. In this case, the benefits are explained by the warming and expectorant effect, as well as a slight antimicrobial property.
20. Spirulina
Spirulina is a genus of blue-green algae. Its health benefits are due to its ability to influence the metabolism of fats and carbohydrates in the body. In particular, when taken regularly, spirulina powder affects the processes of fat deposition in the liver and can lower blood cholesterol levels.
The healthiest vegetables
The benefits of most vegetables come from both the fiber and phytonutrients they contain . At the same time, broccoli is considered the most useful vegetable, rich in folic acid salts, potassium and calcium. In addition, broccoli can reduce the risk of heart disease, diabetes, and even certain types of cancer.
Among other things, broccoli contains a powerful antioxidant beta-carotene, sulforaphane, as well as vitamin C and vitamin K. However, in order for all useful trace elements to be preserved, it is recommended not to boil broccoli in water when cooking, but only to slightly stew this cabbage for a couple or fry gently.
List of the most useful vegetables:
- Avocado
- Broccoli
- Brussels sprouts
- eggplant
- Tomatoes
- red bell pepper
- Carrot
- Onion and garlic
- Yam (sweet potato)
List of healthy fruits
The pectins contained in fruits enhance the motor function of the large intestine and, in combination with fiber, contribute to the digestion process – in fact, fruits “pull” toxins from the body. That is why doctors recommend eating 1-2 fresh fruits daily.
In the list of the most useful fruits, bananas should be noted separately . The average banana covers up to 30% of the daily requirement of vitamin B 6 , 20% of the vitamin C requirement, 16% of the daily requirement for manganese, 13% for potassium and 8% for magnesium.
The list of the most useful foods includes both green vegetables (from lettuce to broccoli) and dark berries (blueberries, blueberries), as well as all kinds of nuts and cereals. At the same time, regular variability is the key to choosing the healthiest foods.