Powerful food

10 "Superfoods" to Eat Daily for Optimal Health

Blueberries are a top antioxidant

Blueberries are powerful antioxidant. Due to epicathecins: an antioxidant that prevent bacteria from sticking to gallbladder, it is used to prevent urinary tract infections. One half cup daily equal to one fruit and vegetables serving.

Oats or fibre intake:

Oats are high in fibre and especially soluble fibre which lowers blood pressure and cholesterol. Moreover oats are rich in carbs: beta-glucan which is slow digestion and raise blood sugar steadily.

Oats are a good pre-workout meal and provides per half cup 10 grams of protein which is important for building muscles and growth.

An apple a day keeps the doctor away

Apples are packed with antioxidants quercetin and catechin which protect heart and prevent cancer disease. Moreover you can get more fibre by eating skin too.

Due to its fibre content, apples helps in weight loss management and satiety feeling. Apples taste fabulous, are filling, and provide energy in addition to the overwhelming antioxidant health benefits.

Green tea increases metabolism

Green tea contains powerful antioxidant: catechin which is linked to low blood pressure, low inflammation, boosting metabolism, protecting heart disease and moreover weight management. Remember to keep it green and don’t add sweeteners.

Ground flaxseeds reduce inflammation

Flaxseeds are good source of fibre which is important for promoting normal digestive process and alpha linoleic acid which plays a role in lowering inflammation. In addition flaxseeds are rich in lignan a powerful polyphenols that play a key role in preventing cancer. Also flaxseeds are powerful in treating acne and asthma.

Yogurt improves gut bacteria

Yogurt is a probiotic that have been shown to decrease level of harmful bacteria and providing normal ph. level. Moreover it boosts immunity and protect against cancer disease. It can also fight vaginal yeast infection, inflammatory bowel disease, ulcers, and urinary tract infections.

Yogurt is packed with protein and calcium. Look for the label where different strains are added and choose plain yogurt over sugary types.

Broccoli is the antioxidant King

Broccoli is rich in antioxidant that seem to prevent cancer disease. Moreover, it is low in calories and due to its sulphur content it affect genes that control detoxifying enzymes that prevent cancer disease.

In addition, broccoli also boosts the immune system, supports cardiovascular health, builds bones, and fights birth defects.

Olive oil for heart health

Olive oil is a healthy fat and heart protective. Moreover, it is rich in MUFA which is important for preventing blood clotting and lowering cholesterol level.

Olive oil has been linked to lowered insulin levels, blood sugar control so it is beneficial for diabetic patients according to research.

It is recommended to have 1 tablespoon daily for having heart protective function or beenfits.

Look for “virgin,” “extra-virgin,” or “cold-pressed” olive oils for best nutritional values.

Beans are brain food

Photo: Alexandra Shytsman

Beans are excellent source of carbs and soluble fibre. It protects the heart by preventing cholesterol from sticking to the blood vessel wall and then cholesterol will be excreted normally.

Moreover, they are rich in anthocyanin a powerful antioxidant that improves brain function.

Finally, it is rich in protein but to have a complete protein you need to combine it with brown rice.

Cinnamon is a healing spice

Cinnamon has been used to control blood sugar in diabetes but more research is needed.

Cinnamon is also indicated to have antibacterial, anti-parasitic, and anti-fungal properties. Plus, it's high in manganese, iron, calcium, and fiber all beneficial to the body.

Sources:

https://www.verywellfit.com/eat-a-wide-variety-of-superfoods-3121399?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=16118865&utm_term=list_gl_ot_vft-default

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