Superfoods do more in your body than just helping you to meet your basic needs for minerals and vitamins. They help to improve your health and overall body functioning.
Superfoods are generally a variety of nutrient loaded foods like fruits, dairy products, vegetables, and lean. Eating superfoods according to specialist reduces individual risk of developing body complications such as diabetes, high blood pressure, and cancer. They are also very helpful in boosting the immune system, preventing infections, and body weight control. The following is a list of top ten superfoods that we recommend to you in order of their preference and popularity.
Fish- Reduces risk of heart disease.
There are several species of fish and all are considered to be nutritionally valuable and necessary in your diet. It is recommended that you take fish two times a week. Fish contains omega-3 fatty acids which are very important in enhancing your body’s metabolic function. Among other health benefits, fish is known to enhance your brain, nervous tissue, and the cardiovascular system. Omega-3s which is the most essential nutrient in fish is good for arthritis and depression patients. Cold water fish is considered to be the most perfect source of omega-3. It is not recommended to take high amounts of fish, especially omega-3 fish oil. This is because it can result in stomach upsets and bad breath. They should be taken under doctor’s supervision. Fish and other seafood were first consumed by humans from Eastern Asia.
Beans- Healthy Food.
Beans have very low cholesterol content and very rich in proteins. Doctors recommend you to take beans at least four times a week as this is believed to reduce your chances of getting heart diseases and breast cancer. Black beans contain high contents of antioxidants. Beans are highly loaded with magnesium, folate, and fiber. You should not take high amounts of beans as they can cause high blood pressure as well as interfering with your body’s ability to absorb vitamins. Peru was the first country in the world to domesticate beans which are now grown all over the world.
Spinach- Immune boosting antioxidants.
Spinach contains two of the essential immune-boosting antioxidants that your body needs. These antioxidants are lutein and zeaxanthin which are relevant to your eyes. It is also a useful cancer-fighting vegetable. It is recommended that you take spinach daily as they contain high contents of calcium necessary for your bone. Spinach contains vitamin K and is rich in folate (B-vitamin) which prevents congenital disabilities and heart-related diseases. It also slows wrinkle development in your body as well as preventing skin damage. Spinach originated in Persia (modern Iran) and later introduce to India before spreading to the rest of the world.
Dark Chocolate- Rich in vitamins.
The cacao in dark chocolate is what makes it a superfood as it contains disease-fighting antioxidants. A single bar of dark chocolate includes contain up to 60% cacao content, and this is the reason it is recommended to you. It also contains fewer calories as compared to milk chocolate. This is good as it helps to reduce harmful cholesterol levels by preventing plaque from building up in your blood vessels. Spain was the first country to modern dark chocolate.
Garlic- Increases immune function.
Garlic was first grown in central and south Asia before getting its way to Egypt. It was initially used as an herb before as it increases immune function. It is a perfect alternative to antibiotics when fresh since it reduces the growth rate of fungi, harmful bacteria, and yeast. It is also useful for high blood pressure patient. It is recommended that you take two crushed cloves daily with hot water.
Eggs and Milk- Perfect package of nutrition.
These two will serve almost the same purpose in your body. These superfoods are essential to the body since they are a perfect source of calcium, proteins, and D-vitamin. Calcium is essential for blood clotting and also plays a critical role in keeping the nervous system in a perfect working condition. Eggs and Milk are an inexpensive source of proteins and are readily available to everyone. They play a crucial role in ensuring normal body functioning. Archeological evidence suggests that domestication of animals for dairy specifically milk and eggs was first reported in Iran and Iraq.
Broccoli- Perfect antioxidant.
This is a perfect source of vitamins, immune-boosting compounds, and fiber. This vegetable which grown in almost every country and is green in color when fresh. It’s packed with a variety of vitamins like vitamin K, A, and C. It is also a rich source of calcium, potassium, and iron. It is known to be a perfect antioxidant due to its high content of lutein necessary for eye protection. Broccoli has several health benefits such as stock and cancer protection, solution for birth defects, Alzheimer’s protection, and stronger bones and also slows aging. For high nutrient protection, Broccoli should be prepared by boiling, microwaving or steaming. A single medium stalk is enough for a single day. Italy was the first country to grow the modern broccoli before it spread to England and America in the 1700s.
Avocado- Healthy Fats.
Originally, avocados were grown in Mexico and other South America countries. They contain healthy fats which are essential for life. Avocados are very sturdy and contain very low cholesterol content of not more than 22%. One avocado daily contains more than 40% of folate needed by your body to reduce the risk of heart disease. Eating a fresh avocado daily gives your monounsaturated fats. You should, however, not take more than one a day. This is because in excess they can increase your body weight to unwanted levels. The avocado tree was first domesticated in Central Mexico.
Nuts- Rich in proteins.
Nuts are of several varieties ranging from almonds, walnuts, pistachios, Brazil, and cashew nuts. All these varieties were originally grown in Brazil. Many people consider nuts to be unhealthy because of their high-fat content. This is, however, not the case since the monounsaturated fat in nuts is heart-friendly. Nuts also contain B-vitamins and fiber. They have several health benefits such as reducing the risk of developing Type-2 diabetes as well as hypertension. Walnuts are unique as they help to reduce cholesterol and regulate sleep. A handful of nuts daily is a perfect prescription.
Lean Red Meat- Promotes body health.
Red meat is known to contain many nutrients such as niacin, iron, B-vitamin, Zinc, and proteins. Iron plays a crucial role in oxygen transportation through the blood and is also necessary for converting of food to energy. One 6-ounce of red meat on a daily basis is enough for your diet. Red meat should be consumed in pure form with specialist advising not more than 90gm intake in a day. Excessive intake of red meat is harmful to your health and can result in some health complications such as type 2diabetes. It is also linked to heart diseases when taken in excess, but this is specially processed meat. Red meat was initially consumed in Iran.