Health, Healthy food, Learning and development, Nature, Wellness

Do You Deserve SuperFoods?

I will here give you a list of SuperFoods. Just because you deserve to give your body the best nutrition every day. The keyword is NON PROCESSED FOODS.

Mixed Bowl of Berries

Berries

Billedresultat for eggs

Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.

Billedresultat for tomato sauce

It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.

Billedresultat for dried plums

They’re packed with polyphenols — plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.

Billedresultat for walnuts

Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.

They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. For a side dish that will make you wonder why you’ve been avoiding them, slice each one into quarters, then sauté in olive oil with chopped sweet Vidalia onions.

Billedresultat for acai juice

A glass or two (or even a boost in your morning smoothie) of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, says Texas A&M University researchers.

Billedresultat for apples

Apples contain quercetin, an antioxidant that may reduce your risk of lung cancer.

This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.

Because steel-cut oats are less processed than traditional oats, they’re digested more slowly, keeping you full all morning long.

Relateret billede

You’ll get all the heart-smart omega-3s you need in a day from just 3 oz.

Billedresultat for avocados

The healthy fat in avocado keeps you satisfied and helps you absorb other nutrients. For a new twist, brush a halved avocado (pit removed) with olive oil and grill for one minute. Serve with red onion, sliced grapefruit, and balsamic vinegar.

Billedresultat for canned pumpkin

Pumpkin is filled with the natural cancer fighters alpha- and beta-carotene.

Billedresultat for spinach

A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.

Billedresultat for cauliflower

 

Need a reason to add cauliflower into your diet? It’s packed with cancer-fightingglucosinolates.

Billedresultat for scallops

Scallops

A 3-oz serving has 14 grams of protein but just 75 calories.

Billedresultat for collard greens dansk

Collard greens are exploding with nutrients like vitamin A, zeaxanthin, and lutein, which keep your eyes healthy. You can also use Kale or white cabbage.

Billedresultat for olives

Olives deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive.

Billedresultat for brown rice

Brown rice is a top source of magnesium, a mineral your body uses for more than 300 chemical reactions, like building bones and converting food to energy.

Billedresultat for oyster

Oysters keep your immune system strong. A 3-oz serving (about 6 oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.

Billedresultat for edamamebønner

One cup of edamame a whopping 22 grams of plant protein, as well as lots of fiber, folate, and cholesterol-lowering phytosterols.

Billedresultat for jordbær

Strawberries are loaded with ellagitannins, phytochemicals that may halt the growth of cervical and colon cancers.

Billedresultat for lentils

A great source of meat-free protein, a half-cup of cooked lentils gives you nearly half your daily folate, a B vitamin that protects a woman’s unborn baby from neural tube defects.

Billedresultat for kiwi

Italian researchers found kiwi reduces asthma-related wheezing thanks to its high vitamin C content (one kiwi has 110% of your daily requirement).

Billedresultat for sunflower seeds

A quarter-cup of sunflower seeds delivers half your day’s vitamin E, which keeps your heart healthy and fights infection.

Billedresultat for sorte bønner

Black beans are loaded with protein, fiber, and flavonoids — antioxidants that help your arteries stay relaxed and pliable.

Relateret billede

Just 3 oz of sardines provides more than 100% of your daily vitamin D. They’re also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.

Billedresultat for asparagus

A half-cup of asparagus supplies 50% of your daily bone-building vitamin K and a third of your day’s folate. And since it’s a natural diuretic, it banishes bloating, too.

Billedresultat for bananas

Bananas are loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down). And remember the most mature ones are the helthiest.

Billedresultat for broccoli sprouts

These sprouts have 10 times more of the cancer-preventing compound glucoraphanin than regular broccoli.

Billedresultat for baked potato

Each baked potato packs a megadose of blood pressure-lowering potassium — even more than a banana.

Billedresultat for flaxseed

Not only is flaxseed loaded with plant omega-3s, it also has more lignans (compounds that may prevent endometrial and ovarian cancer) than any other food. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal, oatmeal, or avocado toast.

Billedresultat for sweet potato

Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and immune system.

Billedresultat for blackberries

Blackberries are the king of the berry family. They boasts more antioxidants than strawberries, cranberries, or blueberries.

Billedresultat for brazil nuts

Brazil nuts have more selenium than any other food. In fact, one nut delivers your entire day’s worth.

Billedresultat for grapes

Grapes are a leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits.

Billedresultat for canola olie

A Tbsp of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.

Billedresultat for blueberries

Blueberries improve memory by protecting your brain from inflammation and boosting communication between brain cells.

Billedresultat for brøndkarse

With just 4 calories per cup, this cruciferous veggie delivers a hefty dose of vitamin K, zeaxanthin, lutein, beta-carotene, and cancer-fighting phytochemicals.

 

If you have other SuperFoods, I would like to hear from you. Remember your body (YOU) deserve the best you can get. Therefore you should only eat this kind of food every day.

 

Love, Health And Wisdom

Brian

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