Superfoods at our fingertips

Superfoods at our fingertips

Superfoods are foods rich in nutrients with a small number of calories and provide incredible health benefits, today we will talk especially about those that are more economically accessible and easy to get since there is a large list of superfoods that only They can be bought in specialized stores and are usually very expensive.

Among these foods we have:

1- Extra virgin olive oilSuperfoods at our fingertips

It is one of the quintessential superfoods, it is a protector against mental aging, a great help against pain, it is slimming, it reduces bad cholesterol and the rate of heart attacks, in women it has been shown to decrease the development of breast cancer, in addition, it has antioxidant properties.

Olive oil is a source of monounsaturated fats that help reduce blood sugar levels.

2- QuinoaSuperfoods at our fingertips

Considered as a cereal it is still more complete than cereals since it provides components that they do not have; in fact, it is one of the most complete foods that exist. It provides fiber that is easily digested better than legumes, this has an impact on good intestinal transit health, preventing diseases such as colon cancer.

Rich in proteins, reaching 11g of protein in 1/2 cup of quinoa, but also in vitamins E, riboflavin, iron. , phosphorous, potassium, magnesium, zinc, and calcium, and very low in fat, could almost form a complete diet on its own. It is suitable for children and pregnant women

Quinoa provides complex carbohydrates, which is our daily energy source. It has no gluten, they have a low glycemic index, so it is highly recommended for celiacs and diabetics and it is very rich in amino acids.

It is prepared just like boiled rice and can be mixed with sautéed vegetables, with a salad.

Quinoa also contains a large amount of lysine, which is essential for tissue repair. Another abundant phytonutrient in quinoa is lignan, which protects against some types of cancer and heart disease.

3- Avocado

This fantastic fatty fruit is very beneficial for health because the fat found in avocado is oleic acid, which is a healthy type of monounsaturated fat that helps reduce bad cholesterol (LDL) and triglycerides when they replace it in the diet to saturated fats, thus also contributing to preventing cardiovascular diseases and therefore is a great ally to protect our hearts.

Avocado is a food rich in fats, so it has a higher energy content compared to other fruits.

It also provides minerals, vitamin E, B6 Indispensable for the normal functioning of the nervous and immune systems, contains Vital folic acid in the prevention of congenital diseases in the embryo, contains soluble and insoluble fiber.

It has a satiating effect and prevents constipation, in addition to helping control diabetes, it contains more potassium than bananas.

4- Aloe Vera or Aloe

Aloe Vera is one of the plants best known for its pharmacological and cosmetic properties. It is easy to find and grow.

The properties of the gel that is extracted directly from its leaves are innumerable and make aloe a fantastic superfood as well as a great ally for our health, beauty, and well-being.

Aloe vera is rich in vitamins like A, C, E, folic acid, choline, B1, B2, B3, B6; and minerals including calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, and manganese.

It alkalizes the body, helping to balance our excessively acidic eating habits (refined products, animal proteins, soft drinks, alcohol, etc.).

Aloe is also high in amino acids and fatty acids. It contains three plant sterols, which are important fatty acids that lower fats in the blood and useful to reduce the symptoms of allergies and acid indigestion.

Its flavor is strong and can be tempered by mixing it with fruit juice.

More information on Aloe Vera

5- GarlicSuperfoods at our fingertips

It has been shown to improve cholesterol and is a good diuretic in addition to having antibacterial properties, so it is an aid to the immune system and to fight infectious processes of the respiratory, digestive, and excretory systems. There are studies that claim that it helps prevent some types of cancer.

Garlic is one of the best remedies to promote blood circulation, making it antithrombotic and does not allow blood clots to form, reducing the risk of arteriosclerosis, hypertension, cholesterol, myocardial infarction, angina pectoris, and other related diseases. with poor circulation like hemorrhoids.

The better blood circulation also allows the cells to be oxygenated and a greater cleaning of cellular toxins.

Garlic favors the elimination of liquids being very suitable in cases of rheumatism, dropsy, edema and bladder.

It is anthelmintic, helps prevent roundworms, something that is usually common in young children. Also to eliminate tapeworm or tapeworm.

6- Coco

Coconut is a very healthy fruit from which both the pulp and the water it contains are used. It is a highly appreciated fruit in gastronomy, confectionery, and industrial food due to its intense aroma and its peculiar texture.

Coconut is also an excellent source of minerals such as potassium, phosphorus, magnesium, iron, and vitamins E, C, and group B in minimal amounts.

Its water is an excellent isotonic drink and its oil is anti-viral, antimicrobial, and antifungal. It is light and provides sugars and fats in moderate doses.

People with gluten intolerance have a valuable ally in coconut flour: it is used to make pastries and bakeries.

It is poorer in carbohydrates than cereal flours, but instead provides plenty of fiber and twice as much protein.

Coconut milk is fat and thick. According to its dilution, it contains between 15 and 22% fat, which is considerably less than whole cow’s milk, which is between 30 and 35%, but if you want to lose weight, it is not recommended to take more than 60 ml daily and it must be consumed preferably of ecological quality.

Lowers cholesterol despite the fact that 75% of coconut fats are saturated, the type that is associated with high cholesterol, but its richness in lauric acid produces not only does not raise bad cholesterol (LDL) but also reduces it and increases the good

In tropical countries like Thailand, it is used for cooking because it withstands high temperatures well.

7- Celery

Unlike some vegetables, celery retains most of its nutrients even after being steamed (keeping 83% to 99% of its antioxidants). It is an important source of vitamin K. A single cup contains 30% of the recommended daily intake, as well as folic acid, fiber, and potassium. It also contains vitamins A, B1, B2, B6, B9, C, and E, being especially significant the amount of A and C it has.

Celery is rich in minerals since it contains zinc, potassium, calcium, magnesium, sodium, phosphorus, iron, silicon, copper, and sulfur. It is also high in fiber that helps lower blood cholesterol.

It is an excellent diuretic, favors the reduction of blood glucose levels, It is remineralizing, improves cases of gout, high uric acid or hyperuricemia, helps prevent constipation, Accelerates wound healing, It helps in cases of fatigue chronic or fatigue and fatigue, its expectorant action, is very useful to remove mucus

8- Dark chocolate

The more cocoa you have, the richer in antioxidants and fiber it is. Something that is good for cardiovascular health and for the central nervous system.

The 100% natural poop is rich in minerals, in addition, it has antidepressant and aphrodisiac properties.

When it comes to consuming processed chocolates. It is best that they contain a high percentage of natural cocoa and never abuse their consumption.

Dark chocolate is considered a superfood because of its ability to improve heart health. It has nutritional properties that help reduce LDL cholesterol and blood pressure. As well as increase blood flow to the brain.

Chocolate’s power comes from its flavonoids. But always consume chocolate with the highest concentration of cocoa, to reduce the amount of sugar in the food.

9- Legumes:

Legumes in all their varieties – lentils, beans, beans, beans, peas, chickpeas, lupins, and even soybeans – are a vital source of plant-based protein not associated with saturated fat, 55% carbohydrates, and amino acids, provide fiber, iron, folic acid, potassium calcium, phosphorus, and manganese, in addition to vitamins B1 and B2.

In addition to all of these benefits, more colorful types of grains like red beans and black beans seem to have added benefits, containing different types of flavonoids, which are very important for disease prevention.

Its regular intake is particularly suitable in the fight against obesity. And to prevent the risk of developing type 2 diabetes

10- Sweet potato or sweet potato

Sweet potatoes contain an incredible amount of nutrients, with antioxidant, anti-inflammatory properties and the ability to regulate blood sugar levels in people with type 2 diabetes, with that said, people with diabetes should watch their portion size.

Some of its most powerful antioxidants are anthocyanins, cyanidins, peonidin, and beta-carotene.

A medium sweet potato contains about 180 calories, making it a good source of a variety of vitamins and minerals. Including vitamin A, vitamin C, vitamin B6, manganese, magnesium, and potassium.

Their nutrient composition also makes them particularly good for sleeping when eaten at dinner. Or as a late-night snack, helping to relax muscles.

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