The road to optimal health is a buffet of nutritional foods that are packed with maximum health benefits. These nutrient dense foods are often referred as “super foods”, and contain essential vitamins, minerals and antioxidants that prevent cardiovascular and neurological diseases, and regresses the ageing process. Super foods contain more nutrients per calorie in comparison with regular foods, and therefore, are an absolute solution to low fat diet, low fat cooking and a healthy lifestyle. Super foods being surplus in nutritional benefits, must be incorporated in regular meals everyday, to harness the complete benefits.
Avocados are brimming with monounsaturated fat, vitamin E, folic acid, potassium, beta-sitosterol, lutein and fiber. A super food that reduces bad cholesterol (LDL), protects from cardiovascular diseases, provides defense against prostrate cancer, and arrests cataracts. Easily digestible, which makes them ideal for people who have problems digesting the fatty foods.
Red Wine and Green Tea contain essential compounds like polyphenols, antioxidants and flavonoids, beneficial for cardiovascular health and impede the cell-oxidation process, thus delays ageing.
Citrus fruits like oranges, lemon, lime, and grapefruit contain bioflavanoids responsible for anti-inflammatory and inhibit blood coagulation in veins and arteries. Contains antioxidants, beneficial in naturally dawdle the ageing process.
Garlic and Almonds lowers blood pressure and increase good cholesterol-HDL, while reduces the bad cholesterol-LDL. Regular consumption prevents blood from loosing its natural density, which otherwise may cause certain blood diseases.
Walnuts are an excellent source of omega-3 fatty acids, constructive in fighting against heart disease. Our body cannot manufacture this vital fat, thus, a powerful reason to consume walnuts everyday.
Research shows, a habitual consumption of oatmeal reduces cholesterol up to 23%. Oats have a lesser impact on the blood sugar levels, therefore an excellent food grain for diabetics.
Cruciferae vegetables like cauliflower, cabbage and broccoli contain antioxidants that boost the immune system and help fights against breast, colon and lung cancers. Research has revealed that Broccoli contains sulforaphane, a lethal compound that efficiently fights cancer and prevents it.
Berries are an abundant source of antioxidants, Vitamin C and soluble fiber, which inhibits cell damage and improve our chances of not falling prey to cancer. Blueberries help reverse the short-term memory loss. A regular consumption of blueberries by the elders will improve their graying memory.
Spinach contains Lutein, a natural weapon against age related macular degeneration; it prevents cataracts, partial blindness in the elderly. No doubt Poeye -The Sailor Man consumes it everyday!
Tomatoes contain terrific levels of Lycopene, a powerful antioxidant that protect tissues and cells from damage.
Lean meat like Turkey contains Selenium that inhibits cancer development, improves the immune system, and supports the regulation of thyroid hormone. Counted as the leanest protein foods, with lower calories, thus making it an excellent healthy food choice.
Fatty Fish like salmon contains the Omega-3 fatty acids, which prevents heart disease and stroke by lowering the body’s rate of blood clotting.
Cocoa the main ingredient for chocolate provides flavenoids (antioxidants), which provides defense against heart disease and cancer. However, there is a high fat content, and therefore, dark chocolate with a high cocoa percentage must be preferred over the others
As the research continues to seek the essential nutrients for health benefits, it’s been found that many of these 13 healthiest super foods have been consumed since generations, and the recent ones are packed with vitamins and minerals with exciting health benefits.