07 Mar Superfoods That Actually Work
The media loves promoting “superfoods”.
However, the word superfoods is actually a marketing term that is applied to food far too often.
This results in many people paying a lot of money for foods that don’t really have that much of a health benefit.
This guide will share 4 superfoods that actually live up to the hype!
They are also affordable enough to be eaten on a regular basis.
Adding these foods to your diet will result in a meaningful improvement to your health.
#1 – Kale
Kale has been one of the most highly-publicised superfoods in the past few years.
It is a food that delivers a lot of bang for its buck, thanks to the very high doses of vitamins and minerals it contains.
Kale contains very high levels of iron, Vitamin K, Vitamin A, Vitamin C, Vitamin B6, Copper, Potassium, Magnesium, and Calcium.
It is low in calories, high in fibre, and contains zero fat – which makes it a great choice for people on a diet.
This food is packed with antioxidants, including beta-carotene and flavonoids like quercetin and kaempferol.
These compounds help to reduce inflammation and the risk of various diseases including heart disease and diabetes.
Kale also has sulforaphane, a compound that has been found to have anti-cancer properties.
Researchers have discovered that kale contains bile acid sequestrants, which help the body process cholesterol.
High levels of this substance can reduce the risk of heart disease.
#2 – Berries
Berries are delicious, nutritious, and absolutely qualify as genuine superfoods!
They are loaded with antioxidants including anthocyanins, ellagic acid and resveratrol.
Anti-oxidants are substances that are capable of hunting down dangerous free radicals that are responsible for oxidative stress and disease.
Berries are high in soluble fibre, which slows the digestion of the food that you eat.
This is particularly useful for people attempting to lose weight as it makes you feel fuller for longer.
Fibre also helps to reduce the amount of calories that are ingested from the food that you eat.
Berries are packed with vitamins and minerals.
For example, blackberries contain high levels of Vitamin C, Manganese, Copper, Folate, and Vitamin K.
They are also low in calories compared to other fruits.
If that wasn’t enough, berries have excellent anti-inflammatory properties which can reduce the risk of certain illnesses including diabetes, heart disease, and obesity.
There are many delicious berries to choose from including acai berries, blueberries, cranberries, goji berries, mulberries, raspberries, strawberries, and blackberries.
Berries are simple to incorporate into your diet – just throw them into your smoothies or place them on your breakfast cereal.
#3 – Tomatoes
Yes, you could argue that humble tomato is actually a superfood.
It delivers many excellent health benefits, is affordable, and can be used in many different cuisines.
Tomatoes are a particularly good source of vitamins and minerals, including potassium, folate (B9) and Vitamins A, C, and E.
Tomatoes contain a powerful antioxidant called lycopene.
Lycopene is responsible for giving tomatoes their beautiful red colour and is one of the best anti-oxidants for fighting free radicals.
Having a diet containing lycopene has been shown to reduce the risk of lung, prostate and stomach cancers.
There is also some evidence that it might reduce the risk of cancers of the oesophagus, pancreas, colon and rectum, oral cavity, breast, and cervix.
Tomatoes also contain:
- Beta-Carotene, an antioxidant that is converted into vitamin A in the body
- Chlorogenic acid, another antioxidant that researchers suspect lowers blood pressure
- Naringenin, a flavonoid that reduces inflammation and protects against disease
#4 – Chia seeds
Chia seeds are an extremely useful addition to any diet.
They are packed with nutrients and can be easily incorporated into to your favourite meals.
Chia seeds are tiny black seeds obtained from a plant called Salvia Hispanica, which grows natively in South America.
South American tribes have used the seed for centuries as a way to provide them with sustainable energy and nutrients.
Chia seeds are packed with antioxidants, which help to keep your body healthy and free of disease.
They are also a very rich source of protein and fibre.
This makes Chia seeds an excellent source of nutrition for people attempting to lose weight, because protein and fibre will make you feel full for longer periods while easing hunger pains.
Perhaps the greatest benefit of chia is the high level of Omega-3 fatty acids it contains.
Gram for gram, chia seeds contain more Omega-3s than salmon.
The only downside is that it is ALA (Alpha Linolenic Acid), which needs to be converted before it becomes valuable to the human body.
It can even improve exercise performance.
Finally, chia is also a rich source of calcium, phosphorus, magnesium and protein.
You can easily add chia seeds to your diet by incorporating them in smoothies, soups, stews, and sauces.
I hope you enjoyed Superfoods That Actually Work!
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