Nutritional benefits of superfoods -
Quinoa, a gluten-free super grain, contains protein and vitamin B2. Also called riboflavin, B2 plays a role in energy metabolism in the muscles and brain. As a result, it supports the healthy production of energy in cells. Aging affects the whole body, but the skin is often where we see it first. Sun exposure also causes the skin to wrinkle, dry, and discolor.
Tomatoes contain lycopene and vitamin C. These antioxidants protect the skin from sun exposure. And experts believe it can reverse some skin damage due to aging, too. Not all superfoods are created equal.
And no single superfood does everything. Each superfood has its own profile of benefits. This is why, if you are thinking of eating more superfoods, it's a good idea to investigate the benefits of each food individually.
If you are thinking of adding these foods to your diet and have other health issues or have never tried them before, it can be a good idea to talk to a doctor about your plans as well.
Not all foods are suitable for everyone. This potent nutrient combination reduces bad cholesterol and inflammation. In one study on avocados, researchers gave a low-calorie diet to 51 healthy overweight adults. They received one avocado every day for 12 weeks.
The researchers found that avocado reduced interleukin 1 beta and C-reactive protein inflammatory markers. Legumes are packed with amino acids. They act as healthy protein sources to help your body make new cells. They also have anti-inflammatory and antioxidant properties and help to maintain your blood glucose levels.
T he Dietary Approaches to Stop Hypertension or DASH Diet recommends consuming beans, nuts, and seeds 3-to 5 times a week. Nuts also contain healthy fats that can help reduce inflammation.
A study from Brigham and Women's Hospital on a bout 5, people found that those that ate five or more serving of nuts per week had reduced systemic inflammation. Berries are rich in flavonoids that can act as antioxidants. They contain healthy fats, vitamin B, magnesium, potassium, and phosphorous.
These nutrients protect the cells from DNA damage and help reduce muscle fatigue. Moreover, this superfood benefits your brain and heart functions. One study showed eating g of blueberries per week reduced the risk of heart problems. Other studies have found eating roughly one cup of berries regularly reduces the instance of heart conditions and type 2 diabetes.
Kale, a green leafy vegetable, is loaded with fiber and antioxidants. You can find calcium, vitamins C, K, and iron in it. In addition, kale increases good fats and reduces bad fats. Its flavonoid content, including Quercetin, has anti-inflammatory effects. Finally, kale moderates your gut microbiota, according to a study.
These microbes are living organisms in the gut, which can be good and bad. More bad microbes are linked to metabolic diseases. This study, which used obese mice, found that kale helped promote good gut bacteria. The Dietary Guidelines for Americans suggest 2 ½ cups of green leafy vegetables per week.
Eating kale daily is safe. Tea is a low-cost and low-calorie source of antioxidants. Green tea, in particular, contains high levels of anti-inflammatory catechins. Studies show that green tea catechins have significant positive effects in human clinical studies. It helps protect against cancer, diabetes, and heart diseases.
In addition, drinking green tea can help prevent obesity and brain diseases caused by aging. In determining the best amount of tea, one meta-analysis of nine studies found that tea drinkers who consumed three cups of green tea daily had a lower risk of stroke and heart attack than one-cup tea drinkers.
However, it is best to consult a medical practitioner on the best amount for you, since caffeine can be overly stimulating and affects each person differently.
Superfood benefits many body systems, but it can be especially helpful for managing stress and inflammation. Your adrenal glands in particular positively gain from your healthy diet. The tiny adrenals are triangle-shaped glands on top of both your kidneys.
These glands produce hormones to aid in various functions and help you respond to stress. Responding to frequent stress requires a large amount of hormones, however, and as more and more are needed, the body can struggle to keep up. Studies have demonstrated that superfoods high in antioxidants and flavonoids help prevent coronary heart disease and cancer, as well as improving immunity and decreasing inflammation.
Regularly eating fruits and vegetables also has strong associations with a lower risk of many lifestyle-related health conditions and overall mortality.
The nutrients they contain help promote a healthy complexion, nails, and hair and increase energy levels. The higher levels of flavonoids in berries have been shown to lower the risk of a heart attack.
A few commonly identified superfood berries include acai berries, blueberries , raspberries , tart cherries, cranberries, and goji berries.
Soybeans have a high concentration of isoflavones, a type of phytochemical. Phytochemicals are compounds that occur naturally in plants. A few studies have shown that soy may prevent age-related memory loss. Soy isoflavones might also reduce bone loss and increase bone mineral density during menopause , as well as decreasing menopausal symptoms.
Catechins, potent antioxidants found primarily in green tea , have beneficial anti-inflammatory and anti-carcinogenic properties. A study published in the Journal of Physiological Anthropology examined the effects of green tea, white tea, and water consumption on stress levels in 18 students.
The study suggested that both green and white tea had reduced stress levels and that white tea had an even greater effect. Larger studies are necessary to confirm this possible health benefit.
People often identify kale , spinach , Swiss chard , beet greens, and collard greens as superfood leafy greens. These foods are rich in vitamins A, C, E, and K, and many B vitamins. Leafy greens also contain an abundance of carotenoids, iron, magnesium , potassium , and calcium. Kale and other leafy greens are high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.
The high omega-3 fatty acid content in salmon and other fatty fish, such as trout and herring, can decrease the risk of abnormal heartbeats, reduce cholesterol and slow the growth of arterial plaque. Research has found that dark chocolate is high in flavonoids.
Flavonoids demonstrate antioxidant activity, prevent coronary heart disease and certain types of cancer, and boost the immune system. The component in chocolate specifically responsible for these benefits is cacao powder.
Manufacturers derive this from cacao beans. Bear in mind that chocolate may have added ingredients, such as added sugar, that might negate these benefits. A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy.
These are conditions caused by poorly controlled diabetes where vision is severely affected. One study found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.
However, large studies using human subjects are still needed to confirm these findings. Another flavonoid that occurs in grapes, quercetin, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by LDL cholesterol in animal studies.
Quercetin may also have effects that act against cancer. However, more studies using human subjects are necessary before researchers can confirm the benefits beyond all doubt.
Although wine does contain antioxidants, keep in mind that eating grapes would provide the same benefit alongside additional fiber. The American Heart Association recommends that people limit alcoholic beverages to no more than two drinks per day for men and one drink per day for women.
Regardless, some foods, like blueberries, salmon, kale and acai, are nutritionally very valuable in comparison to other less nutritionally dense foods. Superfoods contain a variety of nutrients, such as antioxidants , which are thought to ward off cancer and other diseases by reducing oxidative stress on the body.
Oxidative stress occurs when there is an excess of free radicals in the body, associated with human disease. Some foods, like salmon, also have healthy fats , which can help to prevent heart disease.
High- fiber foods, like kale, can promote good digestion and provide a sense of fullness, which can aid in weight loss efforts, according to a study in the Journal of Nutrition.
Consuming foods that are packed with nutrients as many so-called superfoods are is certainly a good idea, Hyde told Live Science. But the key to a healthy diet is to consume a variety of nutritious foods in the right quantities, she added.
Blueberries often top many lists of superfoods because they are rich in vitamins, soluble fiber and phytochemicals chemical compounds produced by plants that have an impact on human health, often including chemicals that give plants color or disease resistance.
But the same nutrients found in blueberries are also found in many other kinds of berries, including strawberries and cranberries. Research published in the International Journal of Molecular Sciences in has shown how regular consumption of berries can significantly bring down inflammation levels within the body.
Another study, published in in the journal Circulation , found that a high intake of phytochemicals known as flavonoids — which are found in berries — may reduce the risk of certain heart conditions in young women. But the small, vibrant berry may take the top spot purely because it has been more frequently studied, experimental psychologist Barbara Shukitt-Hale told The Atlantic.
Kale lives up to the hype it has attracted as a superfood, but so do most dark, leafy greens: Swiss chard, collards, mustards including radish greens , spinach and others in the amaranth family and cabbages. Include broccoli on that list as well. It's in the cabbage-mustard family; the modern version is grown for its flower instead of its leaves.
All these dark green colored vegetables are loaded with vitamins A , C and K, as well as fiber, calcium and other minerals. A paper in the journal Food and Function indicates that regular consumption of spinach may lead to a reduced risk of developing several health conditions including obesity, type 2 diabetes , and several types of cancer.
Sweet potatoes and squash also usually make the superfood list, for reasons similar to those listed for leafy greens. Both kinds of food are generally excellent sources of fiber, vitamin A and much more.
Beans and whole grains are also included on superfood lists. Beans are a source of low-fat protein and insoluble fiber, which lowers cholesterol; soluble fiber, which provides a prolonged feeling of fullness; and loads of vitamins and trace minerals largely absent in the typical American diet, such as manganese.
A comparative study, published in the Journal of Food Science , suggests that the pulses with the highest antioxidant abilities include yellow peas, green peas, chickpeas, soybeans, lentils, and red kidney beans.
Whole grains — named as such because, unlike refined grains, they are not stripped of their nutrient-containing bran and germinating part during processing — have benefits similar to those found in beans, though they don't contain as much protein. Quinoa is not a grain, but it cooks up like one, and is also a remarkable source of protein, vitamins, minerals, fiber and antioxidants.
Nuts and seeds contain high levels of minerals and healthy fats. Although these are common additions on superfood lists, the downside is that they are high in calories.
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