Super foods

I love fruits and vegetables! I am currently taking a nutrition course in which I am learning about the benefits of vegetables and fruits. So I decided to discuss something about superfoods.

Superfoods are foods especially rich in vitamins, minerals, antioxidants, and phytonutrients. A nutrient-rich food is considered to be good and beneficial for health and well-being. Superfoods are foods that contain a higher level and broad range of nutrients than other foods. Also, the consumption of superfoods is safe and effective. Berries, green tea, cruciferous vegetables, green foods, eggs, green leafy vegetables, legumes, nuts, oats, olives oils, fish rich in omega-3fatty acids, seeds, tea, tomatoes, turkey, whole grains, and yogurt are all considered as superfoods. The foods all have different vitamins, minerals, antioxidants and phytonutrients that help the body fight diseases, maintain good health and fulfill deficiencies in the body. Following are descriptions of a few superfoods:

Green tea: Green tea is considered a superfood for lowering cholesterol and inhibiting cancer. It contains some kind if polyphenols, which may reduce heart diseases, cancer and stroke risks. Also, green tea has a compound called EGCG (epigallocatechin) which can enhance the immune system and reduce the chances of tumors.

Berries and pomegranates: Blueberries, strawberries, raspberries, cranberries, and pomegranates are all colorful fruits and are loaded with antioxidants, vitamin C, phytonutrients, low in calories, and are high in water and can reduce the risks of heart diseases and cancer, and help maintain short-term memory. Pomegranate juice also helps to reduce the risk for hardening of the arteries or atherosclerosis.

Walnuts and almonds: All these nuts reduce the risk of developing heart diseases, reduce cholesterol and protect against inflammation. Almond is a good source of calcium, fibre, zinc, and iron. Eating a handful of mixed nuts is really good for your health.

Whole grains (oats, whole wheat, and barley): Whole-grain foods such as oat bran breakfast cereal (like Cheerio’s), oatmeal and wholegrain breads are beneficial for health as they help lower cholesterol and increase fibre intake. Also, for vegetarians, whole grain foods are a good source of protein and fibre. Barley’s fibre helps the colon to protect against colon cancer and cleans the liver. Whole grains contain vitamins B and E; the minerals magnesium, selenium and zinc; phytonutrients; and many other important nutrients that perform different functions in the body and also work together in powerful ways. Processed foods and some cereals can be excellent sources of whole grains in the diet.

Garlic and onion: Garlic, onions, turmeric, and honey, these all foods are really good for health. Garlic and onions contain sulfur compounds that may protect against heart diseases and some cancers. Garlic and onions can be cooked in food to get their flavor, can eat in the salad and can eat raw too. Garlic has ability to prevent the development of many diseases such as breast, skin, colon, stomach, prostate, and esophagus cancers. Onion juice is really good for poor eyesight but the taste is really bitter.

Crucifers (broccoli, kale, cabbage, cauliflower, Brussels sprouts, and turnips): Green vegetables have abundant nutrients that guard the body against certain diseases. They are antioxidants, vitamins, minerals and also high in fibre. These cruciferous vegetables are great cancer fighters, immune boosters, vegetarian protein sources, and bone-building calcium sources.

Tomatoes: Tomatoes contain lycopene (the red pigment in tomato), this pigment is a powerful antioxidant that can fight cancer cells, and help to stimulate the immune system. A large consumption of tomato can help improve skin texture. It is also a natural antiseptic that can protect against infections.

Dark chocolate: Dark chocolate is also considered as a healthy food. It is a source of phytonutrients flavonols that helps to protect our DNA and inhibit the growth of unwanted blood vessels.

These all for some of superfoods that perform different functions in the body, boost immune system and help fighting against diseases. It is really important to adapt healthy eating habits to prevent ourselves from diseases. Also, last but not least, drink lots of water. Although technically it is not a food but the body is completely depend on water for survival. In addition, if we are eating lots of vegetables and fruits, which have fibres, then it is really important to drink water every day.

Here are some other good websites that has information about some other superfoods and their benefits:

http://www.slice.ca/dish/SliceBlog/BlogPost.aspx?sectionID=36&postID=119697

http://www.bestveganguide.com/top-super-foods.html

http://startcooking.com/blog/350/12-Superfoods-You-Need-to-be-Eating

http://www.homemakers.com/food-and-recipes/cooking-tips-and-advice/top-10-superfoods/a/26326