We all hear about the numerous beautiful foods that are good to eat, and good for us. We usually hear about eating fruits, and veggies, and nuts. That’s a lot of foods to keep track of, and wouldn’t it be easier to have a few go-to superfoods? You can use the following list of nine superfoods as a quick reference in your quest to live a healthy lifestyle and a long life.
Apples are an excellent food for several reasons including the capacity to reduce the risk or heart disease, certain malignancies, high blood pressure, and type-2 diabetes. They also prevent lung cancer and asthma, which is good for the respiratory system. By consuming apples your body gets fiber, potassium and antioxidants, such as Vitamin C and polyphenols. According to research, the true benefit comes from the synergistic interplay of these components. To take full advantage of apples for your health, consume a wide variety and make sure that you eat the peel, which contains several times more antioxidants than the inside. Eat an apple a day, they say.
If you want your cuisine to be more nutrient-dense, include an avocado in your meal to aid digestion. Because avocados are high in monounsaturated fat, fat-soluble phytonutrients like beta-carotene are more readily absorbed by the body. Avocados also help you keep your weight down because they help you feel full, which triggers your body to quit eating. To get the benefits of avocados’ high caloric content (48 calories per ounce), aim to consume one-third to one-half of an avocado twice or three times a week for best results.
When you want a little indulgence with your nutritious meal, choose dark chocolate. There are many polyphenols in it, which help to decrease blood pressure and act as an anti-inflammatory. Remember that only dark chocolate has the ability to decrease blood pressure; milk chocolate does not. According to a research published in the American Journal of Clinical Nutrition in 2000, drinking high flavanol chocolate has the same effect on blood flow as taking a low dose of aspirin. These indicate that dark chocolate could possibly be utilized to alleviate diseases like minor pains or headaches. Dr. Pratt recommends Newman’s Own Sweet Dart Chocolate because it contains the highest concentration of polyphenols of any dark chocolate he’s tested. You should aim to consume no more than 100 calories of chocolate per day.
It’s been talked about a lot recently that the Mediterranean diet is beneficial. Well olive oil is one of the primary components of that diet and its benefits are excellent. It’s an excellent oil to use in place of other fats and oils since it lowers blood pressure, prevents breast and colon cancer, and boosts cardiovascular health. Extra virgin olive oil that has been cold pressed and is greenish in color is the finest choice for optimal outcomes. You can tell whether something has a lot of polyphenols since it’s so dark and green.
Garlic, which is also found in the Mediterranean diet, has heart-healthy properties. Reduce your triglyceride and LDL (bad) cholesterol levels by routinely consuming garlic. Garlic also possesses anti-inflammatory agents and antibacterial capabilities. To gain all the health benefits of garlic, eat one clove several times a week. The finest flavor comes from raw garlic, although it can also be enjoyed cooked. Garlic pills and dried garlic aren’t as healthy as fresh garlic.
Honey is not commonly mentioned on many lists of healthful foods, but don’t let that deceive you. Eating honey everyday raises the quantities of antioxidant in the blood, helps to avoid constipation, and decreases cholesterol and blood pressure. Go for the honey instead of the sugar if you’re feeling low on energy. There are less side effects from honey than from other sweeteners. Dark honeys have more antioxidants and flavor than light honeys. A teaspoon or two a few times a week should be sufficient.
To get the most Vitamin C and E, eat a kiwi or two, which can lower your risk of asthma and osteoarthritis as well as improve your immune system. Take note that eating plenty of nuts and oils, which include vitamin E, may raise your risk of Alzheimer’s disease, but eating kiwis provides you with this antioxidant without any of the extra calories. Leutein is a wonderful antioxidant that helps prevent cataracts and age-related macular degeneration in the eye. Consume one kiwi, two to three times a week, to reap all of the above advantages and lower the risk of blood clots.
You can find the benefits of onions by just reading the benefits of garlic. Try to consume recipes including onions at least three times a week, and make sure that you let the onion sit for 5 to 10 minutes after you chop it open. If you heat an onion too quickly, you will deactivate the thiopropanal sulfoxide, which is the most heart-healthy compound in the onion. And remember that the more pungent the onion, the healthier it is for you.
Pomegranates are rich with plenty of phytochemicals like potassium, which is beneficial for decreasing your blood pressure. Studies also suggest that pomegranates can decrease the progression of prostate cancer and lessen the incidence of atherosclerosis. Take advantage of the health benefits of the pomegranate fruit by drinking four to eight glasses of 100% juice many times per week instead of battling with the little pulpy seeds. Avoid liquids containing added sugars if you want to avoid obesity.