Healthy life Superfoods - what are they? Top 20 healthiest foods in the world

Healthy life Superfoods - what are they? Top 20 healthiest foods in the world

Healthy life Superfoods - what are they? Top 20 healthiest foods in the world
Healthy life Superfoods - what are they? Top 20 healthiest foods in the world

This article lists 20 foods that are most commonly referred to as "superfoods." We also tried to briefly describe why they were able to get this sound status.

Despite the rather cautious attitude of the scientific community to the term "superfood" (recall that since 2007 EU countries have banned the use of the word superfood without specific evidence of benefits) - a number of foods are regularly included in the list of the most useful in the world.

//  Superfoods - what's on the list?

Superfoods - what's on the list

//  What do superfoods contain:

  • vitamins and minerals
  • flavonoids and other phytonutrients
  • amino acids, fatty acids and  fiber

Important warnings

The Ministry of Health's recommendations for proper nutrition say that to maintain health it is necessary to consume about 1 kg of various vegetables and fruits per day.

The WHO reminds us that avoiding processed meats and controlling the amount of saturated fat and sugar in the diet are the first rules for a healthy diet.

Before including superfoods in your diet, it is advisable to first limit foods high in salt, sugar and saturated fat (and consult a professional if necessary).

Please note that the information is provided for informational purposes only and is not intended to diagnose or treat disease.

The healthiest foods in the world

After all, many superfoods are ordinary foods (such as almonds and buckwheat) - while others can be replaced by more affordable analogues (rose hips are just as good as Chinese goji berries). The main thing is diversity and an integrated approach to nutrition.

1. Ginger

Ginger

Several studies show that ginger helps fight inflammation in the body, reduces menstrual pain and muscle pain.

In addition, ginger tea is used to treat colds. In this case, the benefits are explained by the warming and expectorant effect, as well as the mild antimicrobial properties.

2. Chia seeds

Chia seeds

Chia seeds contain vegetable omega-3 fats, essential amino acids and a rare type of water-insoluble fiber.

Studies show that regular consumption of chia seeds can help reduce micro-inflammation in the body, lower blood pressure and lower bad cholesterol levels.

3. Pumpkin seeds

Pumpkin seeds

Dried pumpkin seeds are an excellent source of protein and essential amino acids. They contain many B vitamins, vitamin E.

Among other things, they belong to foods high in zinc - this trace element is useful for men, helping to maintain normal testosterone levels.

4. Turmeric

Turmeric

Curcumin is able to affect the amount of microinflammation in the body and also helps to normalize digestion.

Turmeric is believed to be effective in relieving the pain of osteochondrosis and helping to maintain normal blood cholesterol levels.

5. Dark blue fruits

Dark blue fruits

Anthocyanins are a class of violet pigments that produce the dark blue color of blueberries, cranberries and other dark fruits. In addition to their ability to impart color, they are powerful antioxidants.

In particular, such flavonoids help the body fight against harmful factors of various natures. In addition, all dark fruits are rich in minerals.

6. Almonds

Almonds

Almonds are superfoods due to their high content of electrolytes - magnesium, iron, phosphorus, zinc, copper - as well as vitamins E and A, which affect immune function.

Due to the content of monounsaturated fatty acids, these nuts have a positive effect on blood cholesterol levels - and therefore help reduce the risk of developing heart disease.

Among other things, almonds are high protein foods with a complete amino acid profile.

7. Sesame

Sesame

Sesame is an oil plant that contains the natural antioxidant sesamin. It is also believed to help keep cholesterol levels normal.

In addition, sesame contains a lot of fiber and microminerals - including manganese, magnesium, zinc, phosphorus and iron.

8. Red fruits

Red fruits

Superfoods include all kinds of red berries, from Chinese goji berries to rose hips and hawthorn. They contain a large amount of antioxidants, vitamins and micro-minerals (copper, iron, zinc, selenium, calcium, potassium).

In addition, 100 g of dried goji berries contain 500% of the daily value of vitamin A and 80-90% of the norm of vitamin C.

9. Buckwheat

Buckwheat

Because buckwheat is not a cereal, buckwheat does not contain gluten, a component of wheat protein that causes food allergies in some people.

In addition, buckwheat is a very rare plant product with a complete amino acid profile.

10. Cocoa beans (and chocolate)

Cocoa beans (and chocolate)

Strictly speaking, raw cocoa beans are most good for health, not chocolate. However, even after heat treatment, a significant amount of antioxidants remains in them.

Another advantage of cocoa is its ability to act as a source of tryptophan.

11. Quinoa

Quinoa

Quinoa is another pseudo-grain crop that easily wins the title of superfood. 100 g of dry quinoa contains 102% of the daily value of manganese, 49% of the value of magnesium, 46% of phosphorus, 30% of copper, 25% of iron, 21% of zinc, 16% of potassium and 12% of selenium - these figures even exceed buckwheat !!

12. Asai

Asai

Acai is a dark berry born in Brazil. It has a unique taste and high content of natural antioxidants. It is most often found in the form of dried berries or frozen. Great for adding to milkshakes.

13. Dried mulberries

Dried mulberries

Due to its anti-inflammatory properties, dried mulberries are used as a mild remedy to remove toxins from the body. The high content of vitamin C allows these fruits to be used for the prevention of infectious diseases. In addition, mulberries contain iron.

14. Nuts

Walnuts

Walnuts are superfoods and leading in the content of plant proteins. They also contain antioxidants and omega-3 fats. Nutritionists talk about the ability of monounsaturated fatty acids contained in walnuts to affect the normalization of blood pressure and glucose levels.

15. Hemp seed

Hemp seed

In many parts of the world, superfoods include hemp seeds - and the hemp oil they contain. In terms of fatty acid profile and omega-3 content, such oil is close to flaxseed.

Keep in mind that in the food industry only hemp products without psychoactive elements are used (ie their sale is also allowed in Russia).

16. Green tea

Green tea

Both black and green tea are products from the same plant. As green tea undergoes minimal fermentation, more antioxidants remain in its composition. It is believed that the benefits of green tea powder ("matcha") are most pronounced.

17. Lentils

Lentils

Lentils are a superfood from the legume family. Red lentils do not have a shell, which means that they are prepared as quickly as possible and are great for making tender soups. It has a low glycemic index, contains a lot of protein and fiber (about a third of the dry weight of cereals).

18. Nar

Nar

Pomegranate seeds are high in vitamin C, as well as folic acid, magnesium, potassium, selenium and manganese. Pomegranate is believed to be useful for maintaining healthy levels of hemoglobin in the blood - as well as for improving digestion through the mechanical effect of the seeds.

19. Peruvian cherry

Peruvian cherry

The nose of gooseberries (or Peruvian cherries) is used mainly dried or for canning and jams. It has a high content of vitamin C and plant antioxidants. Improves digestion and increases the body's ability to fight microinflammation.

20. Spirulina

Spirulina

Spirulina is a genus of blue-green algae. The title of superfood is due to its ability to affect the metabolism of fats and carbohydrates in the body. In particular, when taken regularly, spirulina powder affects the processes of fat deposition in the liver and can lower blood cholesterol levels.

***

Superfood is a food product containing the maximum amount of nutrients per gram. Under nutrients, they increase both vitamins and minerals, as well as flavonoids - just like plant omega-3s (and other fats), proteins and fiber.

Sources: zasporta.com