The Top Superfoods
For you to have a healthier life, it’s time to recreate your diet plan. Here are some important superfoods for you to add into your healthy diet plan.
Whole Grains – Switching to whole grains is one of the easiest ways to significantly improve your health.Whole grains help stabilize blood sugar and insulin and may protect against heart disease. Whole wheat flour, brown rice, barley and oatmeal are all whole grain foods. Products labeled with the words “multi-grain,”“stone-ground,” “100% wheat,” “seven-grain,” “pumpernickel,” “organic,” or “bran” may actually contain little or no whole grain. Experiment with ancient grains such as amaranth, spelt, kamut, and quinoa. These have more protein and fibre than wheat. Quinoa is glutenfree, which is a good news for those who suffering on wheat allergies.
Avocado – Though avocados contain more fat than almost any other fruit, it’s virtually all monounsaturated fat whose many benefits include raising good cholesterol, lowering bad cholesterol and preventing heart disease. They’re loaded with fiber and are a good source of lutein, an antioxidant linked to eye and skin health.
Kiwi – Kiwi is an antioxidant all-star. It offers an unusual array of health-promoting substances. One very important thing it does is it promotes heart health by helping to lower triglycerides levels and reducing platelet hyperactivity.
Green Tea – Green tea is rich in epigallocatechin gallate (EGCG) — a powerful antioxidant that not only inhibits the growth of cancer cells but improves the flexibility of veins and arteries so they are less vulnerable to clogging. Green tea may also increase mental alertness, aid in weight loss, reduce LDL cholesterol, and protect the skin from sun damage.
Berries – Raspberries, blackberries, strawberries and blueberries make their “all-star team of superberries.” Each should be added equally to a diet to reap their individual benefits: strawberries for potassium, raspberries for vitamin C, blueberries for fiber and blackberries for vitamin E and more. These berries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.
Cabbage – Brassica vegetables (including broccoli, bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. Eating cabbage more than once a week cut men’s colon cancer odds by 66 percent. Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier. If you go for the red variety, you’ll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.
Beans – Such as pinto beans, black beans and lentils are another series of foods to lower cholesterol, combat heart disease, stabilize blood sugar, reduce obesity, relieve constipation and lessen the risk of cancer.Black beans are full of heart-healthy fiber, antioxidants, and energy-boosting iron.
Red Wine – A small amount of any kind of alcohol each day does your heart good by increasing HDL cholesterol and reducing the risk of blood clots. Resist a refill, however: More than one drink daily has been linked to high blood pressure. Red wine also contains powerful antioxidants, resveratrol and saponins, which may provide additional cardiovascular benefits. Recent research indicates that red wine can also help prevent Alzheimer’s disease.
Salmon – Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk. Salmon is a rich source of selenium, which helps prevent cell damage, and several B vitamins.
Dark Chocolate – Chocolate is good for us, but only if it contains at least 65 percent cacao. Dark chocolate contains about eight times the antioxidants found in strawberries. Compounds in dark chocolate help regulate blood pressure, LDL cholesterol and hormone levels, and chocolate also provides endorphins and serotonin — which are mood elevators.