Tag Archives: superfood

Top 5 Superfoods

What exactly is a “superfood”? A superfood is simply a superior food, one that has especially high benefits when eaten, particularly in comparison with others of its kind.

 

So what superfoods should you be eating? Lucky for us, many of these foods are easy to find!

 

Chia Seeds

Chia Seeds are considered to be a treasure for health. Chia seeds are very rich in Omega-3 fatty acids and can be stored for long periods without deteriorating because they don’t need to be ground to release their health benefits. They are rich in vitamins A, B, E, and D and are an excellent source of protein. They are also vitamin rich and carry zinc, thiamine, silicon, sodium, niacin, iron, calcium, phosphorous, and magnesium and are a great source of fiber. The seeds have 6 times the calcium found in milk, 6 times the protein found in kidney beans, and 3 times the iron found in spinach.
Add to your diet by:

–          Health snacks and chips

–          Sprinkle into a smoothie

–          Add to baked goods as an egg substitute or grind a few pinches into your flour.

–          Sprinkle into yogurt

quinoa

Kale

Kale is a strain of wild cabbage and is one of the most powerful green leafy vegetables that you can eat. Kale contains all 9 of the essential amino acids that are needed to form protein in the body and has a 3 to 1 carbohydrate to protein ratio. This is very welcome news to vegetarians! Kale is considered easy to digest and is very low in calories and has a higher rate of omega 3 than omega 6 fatty acids, an unusual occurrence in nature. Kale is rich in vitamins A and C, as well as calcium, manganese, copper, and potassium.

Add to your diet by:

–          Kale flakes

–          Health snacks and chips

–          Mixed in stir fry

–          Added to salad

ingredents

Walnut

Walnuts contain the most antioxidants of any type of nut, which helps to stave off premature aging, cancer, and heart disease. They are also the richest nuts in omega-3 fatty acids, and are a great substitute if you don’t like to eat fish. Walnuts contain manganese, and vitamins E, C, B, and A.

Add to your diet by:

–          Sprinkling onto salad

–          Stirring into yogurt

–          Add to baked goods

–          A yummy snack!

walnut

Blackberries

Easy to find and a delight to go gather for yourself! Blackberries top the chart due to beating the competition by having an overall nutritional levels that beats out other fruits. They have the highest vitamin K of all berries and are very high in antioxidants. Blackberries have a high omega-3 count and are high in fiber. They are rich in potassium, and vitamins A, B, C, and E. Blackberries are rumored to have qualities that help with coordination, balance, and cognitive function, due to polyphenols. Blackberries also have properties that can help aid in digestion.

Add to your diet by:

-A handful for a snack.

–  Juiced

– Added to baked goods

– As a preserve

– Sprinkled onto yogurt or salad.

blackberry

Coconut Oil

Coconut oil is touted to be useful for almost anything. It has immune boosting properties, controls blood sugar levels, boosts energy, and is rumored to help lower the instance of abdominal fat. Coconut oil is rich in antioxidants that help prevent illness, viruses, and bacteria. It can also boost thyroid function and blood sugar control. Coconut oil is loaded with healthy types of saturated fats (medium chain triglycerides) that raise good cholesterol and change bad cholesterol to a benign subtype. Because of the medium chain fatty acids, the body processes coconut oil differently than other fats and oils. They go straight to the liver, where they are used for energy or turned into ketone bodies, which are known to improve the condition of brain disorders. Coconut oil also reduces triglycerides and improves blood coagulation.

Add to your diet by:

–          Baked goods

–          Cooking as you would with vegetable oil

–          In dressings

 

coconutoil

One final thing that is important to remember when choosing superfoods is that your end goal might vary what is best for you as an individual. For example, foods that are the richest in nutrition might also be higher in calories than alternatives, so it is important that you understand your health goals when making a dietary plan for yourself. Our list is one that reflects overall well-being and health. Happy eating!

Author: Kira

Kale and Chia and Black Beans oh MY: Three Great Foods to Add to Your Diet this Week

You probably already know that Black Beans are good for you. Aside from being one of the healthiest foods for your colon and digestive tract, black beans are a great way to fulfill the weekly dietary recommendation of 3 cups of legumes per week.  But did you know that black beans are also great for blood sugar regulation due to its natural ability to curtail simple sugar extremes during digestion? They also contain 8 different flavonoids that have antioxidant potential and are high in phtyochemicals. In layman’s terms, they are a big help in the prevention of cancer.

 

But guess what – black beans aren’t just good for YOU, they are good for the soil too!  Beans are one of the only cultivated plants that enrich, rather than deplete, the soil they are grown in.

infogram-black-beans

Chia is actually nothing new, even though it’s new to a lot of Americans. It was a highly prized plant to the Mayans. In fact, chia is the Mayan word for strength. Modern science is proving that the Mayans knew what they were talking about.

Chia seeds contain massive amounts of nutrients on very little calories. In fact, the nutrient to calorie ratio is one of the best known to food.  Two Tablespoons of chia seed contains 11 grams of fiber and 4 grams of protein. They are also very high in magnesium, manganese, phosphorous, and calcium and contain a significant amount of Vitamins B1, B3, and B12, Zinc, and Potassium.

 

If that isn’t enough for you, chia seeds are rich in antioxidants. Foods rich in antioxidants are necessary for helping your body prevent infectious and debilitating diseases. They are also high in omega-3 fatty acids and have been known to reduce dangerous health markers in diabetics.

 

Chia is also classed as a “whole grain” and is naturally gluten free. As a bonus perk, they are also usually grown organically and GMO-free and are easy to incorporate into your diet. Most nutritionists consider chia to be a “superfood” with no question.

 

Kale was at one time relegated to the unfair position of “food dressing,” where it’s lovely leaves were simply there to make other foods look prettier. However, those days are long gone.

 

Kale has special cholesterol lowering benefits and is excellent for aiding in digestive tract issues. It contains properties that allow bile acids to be excreted more efficiently. The plant is now well-known for helping assist in body detoxification, as well. Kale has been specifically linked to the prevention of at least five different types of cancer – bladder, breast, prostate, ovary, and colon – and new findings are coming in regularly.

ingredents

Science has also found at least 45 different identifiable flavonoids in kale that combine both antioxidant and anti-inflammatory properties.

If you aren’t sold on kale yet, 1 cup of kale has only 36 calories, but packs a huge vitamin punch. Its loaded with vitamins A,  K, and C, and also contains significant amounts of calcium, fiber, iron, B6, copper, manganese, and vitamin E.

 

So as you can see, we aren’t kidding! These are three great foods that you should start adding to your diet this week! Your body will thank you.

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Author: Guest Blogger