Eleven amazing superfoods to pump up your health

Sunday, October 13, 2013 by: Sandeep Godiyal
Tags: amazing superfoods, nutritious diet, healthy lifestyle

(NaturalNews) Much has been said about superfoods in the past, and people are often confused about which ones are best to include in their daily diets. There are a lot of these foods with varying benefits to improve general health and well-being. Certain illnesses are also known to be prevented by eating these foods. What is common among these foods is that they contain more antioxidants than other kinds of foods. Learning what these foods are, how to eat them in safe amounts and what they can do for the body is the best way for people to start including them in their diets.

11 of the Most Popular Superfoods Today

The following are 11 amazing superfoods and some important details about them:

1. Blueberries

Blueberries are highly packed with antioxidants, fiber and vitamin C. Its health benefits include normalization of bowel movement, lowering of cholesterol and blood sugar level control. This fruit has also been found to prevent the onset of cancer, asthma, arthritis, heart disease, Alzheimer's disease and other neurological diseases related to aging.

Having a bag of blueberries as a refrigerator staple provides a steady supply of this fruit for use in different foods, including yogurt, fruit salads and porridges. They can also be added to bakery items such as cakes, cinnamon rolls and croissants.

A handful of blueberry fruits would be sufficient for one day.

2. Broccoli

Broccoli's nutritional components include fiber, calcium, folic acid and vitamins K and C. Vitamin C is a powerful agent against cancer, while vitamin K keeps the blood healthy. Fiber cleans the stomach, and calcium keeps the bones strong. Lastly, folic acid promotes normal development of babies inside the wombs of pregnant mothers.

Broccoli is a great addition to mixed veggie dishes. Stir fry these veggies for a few minutes and then consume right afterwards. Broccoli can also be eaten raw with low-fat dips or hummus. A cup a day of cooked or raw broccoli is adequate.

3. Black Tea

Black tea has a high antioxidant content. This morning and afternoon treat is able to prevent cancer, lower blood pressure and inhibit the development of osteoporosis. It can also lower the risk for stroke and heart diseases and increase fluid levels inside the body. Black tea is under investigation for the possibility that it can protect skin from sunlight.

Brew tea for about three minutes. Sugar and a wedge of lime or lemon can be added to the tea. There is no limit to tea consumption.

4. Spinach

Spinach has folate, fiber, vitamin A, vitamin K and protein. It is known to keep the memory sharp and the heart strong.

Spinach is a flexible food to enjoy raw in salads or mixed in pasta sauces and other dishes. A cup of spinach a day provides ample supply of vitamins and minerals.

5. Walnuts

Among all nuts, walnuts have the most antioxidant content. They are also rich with polyunsaturated fats, omega-3 oils, vitamin E and plant serums. These help prevent cancer, heart diseases, high blood pressure, diabetes and depression.

It is common to eat shelled walnuts as is, but they can also be crushed or ground to be included in salads, meals and desserts. Eating eight walnuts in a single day is good enough to stock up on these nutrients.

6. Edamame

Edamame is a good source of plant-based protein, fiber and antioxidants. This legume is good for controlling risk levels of cardiovascular diseases, lowering blood cholesterol levels and inhibiting cancer development.

Just boil it and sprinkle it with lemon and sea salt. It could also be used as a replacement for chickpeas in the traditional dish called hummus. Half a cup of edamame can provide the consumer about 9 g of fiber, 11 g of protein, 120 calories and some quantity of antioxidants.

7. Bananas

The ubiquitous bananas are great sources of vitamin B6, potassium, carbohydrates and antioxidants. Their direct health benefits are increased supply of energy to the body, elimination of free radicals, protection of cells, lowering risks of heart diseases and certain types of cancer, lowering blood pressure and the promotion and maintenance of good health for hair and skin.

Peel and consume them raw. There's no limit for consuming bananas, but don't eat them unripe or overripe.

8. Brazil Nuts

These nuts are good sources of fiber, minerals, essential vitamins and selenium. Brazil nuts are good for Alzheimer's, depression and cancer.

These nuts are commonly mixed with cereals or salad dressing. Consume up to three nuts a day or less if there are fat-rich foods in the diet.

9. Kiwi Fruit

Kiwi is nutritionally dense with large quantities of vitamin A, vitamin E, fiber, potassium and antioxidants. It neutralizes free radicals effectively and lowers the risk of inflammation, colon cancer and asthma. The fruit can also correct platelet hyperactivity and lower triglyceride levels.

Eating a kiwi a day is recommended.

10. Flaxseed

These tiny seeds contain antioxidants, B vitamins and omega-3 fatty acids. Flaxseed, the only plant source of omega-3, is a brain food and is a good fighter against cancer.

Flaxseed is mixed with pasta sauces and salad dressing. In the morning, it can be added to a cup of yogurt or a bowl of cereals. Two teaspoons of flaxseed a day is able to deliver its health benefits. Just make sure to chew the seeds finely in your mouth for easy absorption of nutrients.

11. Dark Chocolate

Dark chocolate is rich in antioxidants and contains a higher content of antioxidants compared to many fruit juices. This is known to enhance the flow of blood to the brain and is known to improve one's mood.

Eating chunks of dark chocolate as a mid-afternoon snack or using it in baked goods is a common way of consuming this food. Two squares of dark chocolate a day is considered safe.

Conclusion

Getting good nutrition and avoiding diseases is not impossible. Combining good diets with a healthy lifestyle and spiritual soundness will result in a better life.

Sources for this article include:

http://www.health.com

http://www.medicalnewstoday.com

http://www.heart.org

About the author:
Sandeep has written many health field articles for both Internet and print publication. He currently writing for insurancetips4u.co.

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