The term “superfood” applies to foods that provide full nutritional benefits with limited calories, a fairly recent term. Vitamins, minerals, and antioxidants are packed into them.
At this time, no standard requirements or legal definitions categorize any food as a superfood. Most superfoods, however, are plant-based.
What are superfoods?
Several different amino acids and antioxidants are known to be found in Acai berries. Superfoods are foods whose nutrient density is very high.
This implies that a large number of nutrients and very few calories are given by them.
They contain a high number of minerals, antioxidants, and vitamins.
Natural molecules that occur in some foods are antioxidants. In our bodies, they help to neutralize free radicals. Natural by-products of energy production are free radicals that can wreak havoc on the body.
Common known Superfoods
Super foods high in antioxidants and flavonoids, as well as improving
immunity and reducing inflammation, help reduce coronary heart disease and cancer.
There are also strong correlations with a reduced risk of certain lifestyle-related health problems and overall mortality when consuming fruits and vegetables daily. The nutrients they provide help promote and raise energy levels by maintaining a healthy complexion, nails, and hair.
They can help to maintain a healthy weight as well.
It has been shown that higher levels of flavonoids in berries reduce the risk of a heart attack. Acai berries, blueberries, raspberries, tart cherries, cranberries, and goji berries are a few widely known superfood berries.
They boast of the following advantages:
In South America, these are small, dark purple berries that are produced. There are 19 amino acids and several antioxidants in them.
They are rich in vitamin K, manganese, and fiber. Cranberries are rich in a specific flavonoid that helps lower the risk of infection of the urinary tract.
These, along with several different types of flavonoids, are a tiny red berry native to Asia that is rich in vitamin C and E. In Eastern medicine, they are commonly used to help treat diabetes and high blood pressure and preserve the protection of the eyes, liver, and kidneys.
Soybeans, a type of phytochemical, have a high concentration of isoflavones. In plants, phytochemicals are compounds that occur naturally.
Soy isoflavones, as well as decreasing menopausal symptoms, can also
decrease bone loss and increase bone mineral density during menopause.
Many foods called “superfoods” are rich in color, also suggesting that antioxidants are rich in them. Tea contains few calories, is a good
source of antioxidants and helps with hydration.
There are beneficial anti-inflammatory and anti-carcinogenic properties of catechins, potent antioxidants found mainly in green tea. By suppressing overall inflammation, green tea can also have an anti-arthritic effect.
Kale, spinach, Swiss chard, beet greens, and collard greens are also known as superfood leafy greens by individuals. These foods are rich in A, C, E, and K vitamins, as well as many B vitamins.
An excess of carotenoids, iron, magnesium, potassium, and calcium are also present in leafy greens.
In salmon and other fatty fish such as trout and herring, high omega-3 fatty acids can minimize the risk of irregular heartbeats, decrease cholesterol and delay the development of arterial plaque.
Research has found that flavonoids are high in dark chocolate. Flavonoids reveal the action of antioxidants, prevent coronary heart disease and some cancer forms, and improve the immune system.
Cacao powder is the ingredient in chocolate that is directly responsible for these benefits. This is derived by manufacturers from cacao beans.
Bear in mind that chocolate might have added ingredients that could counteract these benefits, such as added sugar.
Grapes and wine
Healthy ingredients such as resveratrol and quercetin are found in grapes, particularly red grapes. In the skins of red grapes, resveratrol, the polyphenol contained in wine that made it famously ‘heart safe’, is present.
Resveratrol can protect against neuropathy and retinopathy caused by diabetes. There are cases in which vision is seriously impaired, caused by poorly regulated diabetes.
While wine contains antioxidants, keep in mind that along with extra fiber, eating grapes would have the same advantage.
Additional Popularity-gaining superfoods include:
- Blue-green algae
- Beets and beet juice
- Brazil nuts