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Superfoods List -Top 10 Healthy Food For Weight Loss and Good shape

Bởi Diet Coach · On March 26, 2020

Superfoods List

Superfoods are foods that are nutrient-rich and offer us many benefits at the same time, you get more nutrition with a lesser amount of food. They have amazing health benefits rich in vitamins, minerals, and essential amino acids, they work wonders with your mind and body health.
With that said, let's go over our Top 10 Best Superfoods list.
We'll also explain why we chose each of these foods, based on studies by nutrition experts and medical specialists in the US.

Content - SuperFoods List

 (just click on a particular Food to jump right to it) :
  1. The Bean Vitality
  2. The Blueberry strength
  • The Broccoli Boost 
  • The Nuts News 
  • The Mighty Oat 
  • The Pumpkin Fruit
  • The Quinoa Quiz 
  • The Salmon Fish
  • The Spinach nutrients
  • The Healthy Avocado 
  • 1. The Bean - A Super Food Leading A Double Life

    beans superfood benefits
    There aren't a lot of foods that can hold more than one place on the food pyramid. But, long before we started talking about super foods, ancient peoples knew the benefits bean had to offer; as a vegetable, a protein, and a healer. In traditional Indian medicine, there exists an ages-old system of living and healing that includes a vegetarian diet using legumes like lentils, beans, and peas to keep the body healthy. Now, beyond the Middle-Eastern cultures, many people recognize the power of the bean to support whole nutrition and well being.
    When a person eats beans, the fiber they contain can help create a feeling of fullness .
    This help prevent overeating and may lead to weight loss, according to a 2013 study.
    Beans have numerous healthy qualities that make them excellent additions to any diet. As we mentioned, not only are beans a nutritious vegetable source, but a perfect choice as a meat substitute. By reducing saturated fat protein sources like red meats in your diet, and substituting low fat beans as your source of protein, you are fighting high cholesterol, high blood pressure, as well as a host of other ailments that can occur from a diet high in fat.
    Antioxidants battle those nasty free radicals, the cell damaging agents in your body, and beans have some of the highest antioxidant content of any food on the planet.
    Although the benefits vary between different types of beans, all beans help regulate blood pressure and blood sugar levels, lower cholesterol, and improve digestion. The dietary fiber and enzymes in beans have the added benefit of helping to block cancer-causing cells and compounds in the intestines and colon.
    The humble little kidney bean contains a healthy dose of thiamin, which regulates memory and brain function. Many beans also contain isoflavones, which can ease menopause symptoms and improve bone and prostate health, just to name a few benefits. Choose any bean and you've chosen a super food well worth the title.
    F.A.Q About Beans
    Question 1:

    Are beans vegetables  ?

    Answer  1:
    to be super accurate you would call it a legume, which happens to be a seed, which happens to be a fruit, which happens to be eaten as a vegetable. Funny thing about plants, most of them are many things at once.

     
    Question 2:

    protein from beans ?

    Answer  2:
    The amount of Proteins you can find in beans vary from 8.2 g (Peas) to 28.6 g (Soybeans) per 100 g depending on the bean type
    Question 3:

    Are beans Keto Friendly ?

    Answer 3 :
    Yes you can have beans on a Ketogenic Diet , but go for the beans with lowest carbs
    SUMMARYMain benefits of Beans for your Health :
     
        1- Great source of protein
          2- Prevent from High Blood pressure and blood sugar
          3- Block cancer-causing cells in the intestines and colon
          4- Prevent overeating and may lead to weight loss

    The Blueberry Strength - what is blueberry benefits for health ?

    blueberry superfood benefits
    Blueberries are one of the super foods we hear a lot about, and with good reason. These delicious, deep blue berries are well known for their antioxidants, containing the highest amount of any other berries. However, blueberries have some other specific health benefits that are worth talking about. Let's take a look.

    Why blueberry is good for you:

    If you're looking for a low-calorie, high-fiber fruit with lots to offer your health, blueberries may be just what you need. One cup of blueberries has less than 100 calories, and offers one quarter of your daily requirement for Vitamin C.
    Scientists claim that blueberries maintain and restore a healthy nervous system, prevent the death of brain cells that lead to health concerns like Alzheimer's disease, and keep your memory sharp for a long time. That's a lot of brainpower.
    Better vision is another benefit associated with consumption of blueberries, due to the fact that they contain compounds called anthocyanosides and flavonoids, which can slow down visual loss, as well as help prevent macular degeneration, myopia, and cataracts.

    Another important antioxidant is anthocyanins, known to benefit the prevention of heart disease and good cardiovascular health.
    A couple interesting cautions regarding blueberries are coming to light. Apparently, the protein in milk depletes the antioxidant power of the acids contained in blueberries.
    SUMMARYMain benefits of Blueberries for your Health :
          1- Protect your nervous system
          2- Maintain your vision healthy
          3- prevent heart diseases
          4- Great for Weight Loss.

    3. The Broccoli Boost – Broccoli Nutrition Treasure

    brocoli
    Today, broccoli remains one of the best selling vegetables in America for many reasons. This low-calorie, nutrient-rich vegetable has been praised for some miraculous health benefits. This list of benefits includes fighting cancer, boosting our immune systems, building stronger bones, and lowering the risk for cataracts. Broccoli earns its distinction as one of the top super foods in diets around the world.
    Broccoli is a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, B6, folate, potassium and manganese. We're familiar with most of these, of course, but did you know that folate is linked to reducing birth defects and heart disease, Along with these nutrients, broccoli is also a good source of protein, vitamin E, thiamin, riboflavin, calcium, and iron.

    The words super-food and antioxidant often go together, and broccoli is no exception. Rich in antioxidants, those damaging free radicals don't stand a chance against broccoli. One of those antioxidants is Q10, which helps the body produce energy. Another specific component of broccoli’s superpower status  involves a compound called sulforaphane, which triggers potent anti-cancer enzymes. These enzymes are also effective in eliminating bacteria that can cause peptic ulcers.

    And, you don't have to eat a lot of broccoli to get all these super nutrients. Just one cup of broccoli provides over 40 milligrams of calcium and almost 80 milligrams of vitamin C. That even beats milk as a nutritional food source. All this nutrition is available in only 25 calories, plus broccoli is very low in saturated fat and cholesterol.
    SUMMARYMain benefits of Broccoli for your Health :
          1- Helps fight Cancer
          2- Boosts your immune systems
          3- Protects your eyes from cataracts
          4- Great for Weight Loss.

    4. The Nuts News - a safe bet in your Superfood List

    nuts
    That little nut you have been snacking on is really a super food because of the unique combination of fats, protein, vitamins, and minerals. This tiny powerhouse works hard lowering the risk of some significant diseases and health conditions.

    Don't let the fat content or calorie count of nuts worry you too much. Even though nuts are often high in calories and fat, they have 'good' fats and omega 3 fatty acids that lower bad cholesterol levels and help regulate blood pressure and healthy heart rhythms. The fiber content in nuts also helps control cholesterol and has been found to lower the risk for diabetes. But that's not all. Certain types of nuts also have plant sterols, which is another cholesterol inhibitor. So important as a cholesterol inhibitor, as a matter of fact, that plant sterols are added to things like orange juice and margarine for the health benefits. And you've got it all right there in a nut.
    In addition, vitamin E and the amino acid L-arginine are two elements that help reduce plaque in the circulatory system, which helps to prevent clots in arteries.

    Adding small amounts of nuts to your diet will provide your body with big benefits. Choose a variety of nuts, store them properly, and enjoy a handful of crunchy nutrition every day.
    SUMMARYMain benefits of nuts for your Health :
          1- Regulate Blood Pressure
          2- Reduce the risk of Heart Decease
          3- Lower Risk For Diabetes 

    5. The Mighty Oat A Super Food Close To Your Heart

    Oats
    We know that oats, along with other whole grains, provide protection against heart disease, potentially extending the lifespan of people who include this food regularly in their diets. That would seem to be enough of a reason to add oats to your diet, but there's more. This is a high fiber, high protein food that's low in calories and rich in important vitamins and minerals like iron, calcium, copper, potassium, manganese, and selenium.

    Beta glucan is the main ingredient responsible for lowering serum cholesterol levels. Oats also contain special antioxidants called avenanthramides. Together these two elements have been shown to significantly reduce LDL cholesterol levels when oats are consumed on a regular basis.

    Oats have a low glycemic index, which means the energy from this food burns slowly and stays with you to satisfy your hunger for a longer period of time. Having nutrients released slowly into the bloodstream and throughout the body helps stabilize blood sugar levels, eliminating the spikes which can cause many health problems, concentration problems, and dieting problems. In addition, the B vitamins contribute to strong healthy skin, nails, and hair.

    Along with other whole grains, studies have found that consuming oats can aid in the battle against breast cancer, Type 2 diabetes, and asthma in children. With this sort of super food on your side, why wouldn't you eat it?
    SUMMARYMain benefits of Oat for your Health :
    1- Provide protection against Heart decease
    2- Reduce LDL cholesterol levels
    3- Helps stabilize blood sugar levels
    4- Contribute to strong healthy skin, nails, and hair.
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    The Pumpkin  Fruit - a Superfood with almost endless nutriments 

    pumpkins
    The list of nutrients in pumpkin is almost endless. Starting with  minerals and vitamins we all know, pumpkin has a healthy amount of vitamins C and E, and is a rich source of potassium and magnesium. Pumpkin is also right up there with other super foods in the dietary fiber category.

    Pumpkin also contains two lesser-known elements called carotenoids, which are alpha-carotene and betacarotene.

    These carotenoids are fat-soluble compounds that are specifically linked to decreasing the risk of a number of cancers, as well as lowering the risk for heart disease, cataracts, and macular degeneration.
    Beta-carotene is an important antioxidant. Foods rich in beta-carotene, like pumpkin, sweet potatoes, and carrots, have the potential to lower cholesterol and to slow the aging process of our vital organs.

    Antioxidant rich foods, like pumpkin, are key to fighting the free radicals, which attack our healthy cells.

    And, it’s not just the flesh, the insides, of the pumpkin that is healthy. The seeds from the pumpkin also earn their super food status. These seeds, or pepitas, are also nutrient-rich and beneficial, containing high concentrations of phosphorous, zinc, copper, selenium, and other nutrients. The seeds also have essential Omega 3 fatty acids and even the amino acid typtophan, known for its anti-depressant benefits.
    SUMMARYMain benefits of pumpkins for your Health :
    1- Decrease the risk of a number of cancers
    2- Lower the risk for heart disease
    3- lower cholesterol
    4- Contribute to strong healthy skin, nails, and hair.

    The Quinoa Quiz - A Super Food That Answers Your Nutrition Questions

    quinoa super food

    Quinoa nutrition - Winner of 9 Essential Amino Acids

    With just a quick run down of the nutrients in quinoa, it's not hard to see why this food is considered one of the best super foods in the world. Quinoa is a good source of protein, but not just any protein. The protein quinoa supplies the body is complete protein, supplying all nine essential amino acids. This fact alone makes quinoa the perfect super food choice for vegetarians, vegans, or anyone concerned about getting a healthy dose of protein in their diet. Quinoa is especially rich in lysine, the amino acid that is essential for healthy tissue growth as well as repair.
     

    What  Quinoa is good for 


    We can start with a few basics you will recognize right away. Besides being a complete protein, quinoa is loaded with dietary fiber, calcium, iron, and phosphorus. Magnesium is abundant in quinoa. Known to be beneficial for relaxing blood vessels, magnesium, along with riboflavin, appears to benefit those who suffer from headaches, even migraines. Manganese joins with copper to form an enzyme which guards against cell damage caused by free radicals.

    The health benefits gained from including quinoa in your diet include helping reduce the risk of heart disease, type 2 diabetes, cataracts, and gallstones. For pregnant women, quinoa is a great way to increase iron intake naturally, which is important for baby's healthy development.

    Because quinoa is lower in carbohydrates than other grains, many people substitute quinoa for grains because it is a very filling food that releases its energy slowly throughout the body, to satisfy your appetite longer. This is a great way to stay on a weight loss program without starving.

    Because quinoa is gluten-free, and has many of the same characteristics of grains and rice, there are numerous ways to use quinoa in your recipes.
    SUMMARYMain benefits of quinoa for your Health :
    1- supplying all nine essential amino acids.
    2- Help with tissue growth as well as repair
    3- reduce the risk of heart disease
    4- reduce the risk type 2 diabetes

    The Salmon fish - Salmon a fish loaded with benefits

    salmon

    Meet the Super Fish


    The  salmon is probably one of the most widely studied fish we know. These studies often involve sustainability and contaminants comparing farmed salmon with wild caught salmon.

    Salmon is categorized as a 'fatty' fish, but don't let that scare or confuse you. The fat that is referred to is where we find the most powerful super food imaginable – omega 3 fatty acids. These fatty acids are essential nutrient elements that contribute to your body's healthy functioning, beginning right at the top with the brain, and continuing throughout the body. And, you can get more omega 3 fatty acids in just one 4 ounce serving of salmon than you would get in several days of trying to eat other healthy foods containing some omega 3.

    With so much emphasis on the tremendous amount and availability of omega 3 fatty acids in salmon, some of the other healthy aspects have tended to be overlooked. Salmon is rich in tryptophan, the amino acid that helps the nervous system relax, rest, and even sleep. With more than 100 IU's of vitamin D in a serving of salmon, you have one of the very best sources available. Also, a super source of selenium, which is associated with decreased risk of joint inflammation, prevention of certain types of cancer, and is known to protect against cardiovascular diseases.

    And that's not all. Don't forget the protein. Salmon, like other fish, is a great, low fat, low calorie source of protein. Then you get B3 (niacin), B12, B6, phosphorus, and magnesium. And not just minimal amounts either... you're getting serious doses of nutrients in this seriously delicious fish.

    More Salmon Benefits As you can see, salmon has a lot to offer, but along with all those vitamins, minerals, and omega 3s, salmon is also lower in cholesterol than other seafood and shellfish, like shrimp and lobster. So, while the omega 3s are improving cardiovascular health.

    Salmon also has selenium and certain amino acids that protect the nervous system from the effects of the aging process. It is also known to lower the risk of Parkinson and Alzheimer's disease, and can help prevent blood clots that can contribute to stroke.
    SUMMARYMain benefits of Salmon for your Health :
    1- Help the nervous system relax
    2- Decrease risk of joint inflammation,
    3- Prevention of certain types of cancer
    4-Improve cardiovascular health

    The Spinach nutrients

    spinach
    The list of health benefits is long, including Vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, riboflavin, calcium potassium, and vitamin B6. For a complete meal, all you would need to add is an omega rich protein. That's what makes spinach a superfood!

    What do all these nutrients do for you? Vitamin A helps prevent cholesterol from oxidizing inside our bodies. Spinach contains good levels of antioxidant nutrients like vitamin C, vitamin E, beta-carotene, manganese, zinc, and selenium. These antioxidants help lower the risk of several blood vessel related problems, such as atherosclerosis and high blood pressure. Antioxidants are also your first defense against the free radicals roaming around your body trying to damage your healthy cells.

    If you eat one cup of fresh spinach leaves, your body is provided with almost 200% of the daily-recommended value of vitamin K. This is a remarkable amount of vitamin K, which will ensure you are receiving the ultimate nutrition for your bone health.

    Magnesium is a nutrient that our body just loves, considering it is the fourth most abundant mineral in our body. Magnesium protects against heart disease and helps lower blood pressure. Another important mineral found in spinach is potassium, which maintains proper pH levels in our body fluids and regulates the kidneys, heart, and adrenal glands.

    Spinach has been shown to do everything from fighting cancer to lowering the risk of diabetes. Because spinach helps build strong bones, we know it helps minimize the incidence of osteoporosis. Even skin conditions ranging from acne to psoriasis to cancer can benefit from adding a healthy dose of spinach to your diet. There is also evidence that spinach can reduce the incidence of migraines, cataracts, and memory loss.
    SUMMARYMain benefits of Spinach for your Health :
    1- Help the nervous system relax
    2- helps build strong bones
    3- Prevention of certain types of cancer
    4-Improve cardiovascular health
    5-lower risk of diabetes

    The Healthy Avocado 

    avocado
    I personally am such a big fan of avocados, I make sure I eat at least one a day!
    avocado nutrition facts and Long term benefits:
    -low blood pressure and protection of the myelin sheath due to the high percentage of potassium (14% RDA per 100g of avocado, bananas only have 10% per 100g)
    -Cancer preventing due to Oleic Acid within the monosaturated fatty acids within avocados (oleic acid is a main component in olive oil. Oleic Acids reduce inflammation within the body’s natural functions [resistant to heat induced oxidation])
    -Healthy gut! Avocados are packed full of soluble fiber, meaning that there is 7g of fiber within 100g avocado. 25% of an avocado is soluble fiber (healthy for the gut due to its friendly bacteria properties, increases metabolism), and 75% insoluble fiber (known as plant matter that is indigestible, this contributes to weight loss and reduced sugar spikes in the blood).
    -HEALTHY HEART!!! 4 common blood markers in humans with heart disease are; cholesterol, triglycerides, inflammatory markers, and high blood pressure. Eating avocados lowers all of these blood markers!!
    -Healthy Digestion!! Healthy gut = healthy digestion! This means that avocados have the ability to help you digest plant based foods efficiently and beneficially! Without avocados the human body cannot absorb as many antioxidants (2.6 to 15fold)
    -HEALTHY EYESIGHT! Avocados contain antioxidants known as lutein and Zeaxanthin, as these reduce risk of cataracts and macular degeneration (common causes of decreased eyesight in the elderly).
    -Preventing or relieved symptoms of arthritis! The extract called, “unsaponifiables” within aoybean oil and avocados has the ability to reduce inflammation caused by osteoarthritis.
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    Superfoods List -Top 10 Healthy Food For Weight Loss and Good shape

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