Ten super food you must eat
- Dietitian.Lauren Hmede
- Jan 17, 2019
- 3 min read
Sweet Potatoes
They are loaded with antioxidant like beta carotene which is important for eyes and vision health. They are rich in fibre when they provide four grams per one piece. In addition they are rich in minerals and vitamins like potassium, vitamin C, and vitamin E which they are important for the body as they work as antioxidants to fight free radicals. You can add sweet potatoes to your dish or eat them as side dish with chicken or meat.
Peanuts
They are rich in fibre, protein and healthy fat that are good for heart. They are healthy snack and help in weight loss. But one quarter cup provides 200 calories and more and can result in weight gain. When you choose peanut butter read the label carefully and try to avoid unnecessary sugar or flavourings.
Cabbage
One cup of cabbage provides you with more than half of your recommended intake of vitamin C which is important for fighting bacteria and connective tissues building. In addition it is rich in vitamin K which is important for regulating blood flow. It is a rich source of potassium and detoxifying compounds that help fight potential diseases.
One cup provides 20 calories; fresh cabbage is the best as cooking decrease nutrients in cabbage. Grilled cabbage is a good option too.
Brown Rice
It is the healthiest and cheapest type of grains and it is rich in wholegrain. Wholegrain was linked to lower risk of heart disease, stroke and other chronic diseases. One half cup of brown rice provides double amount of fibre than white type. It lowers risk of diabetes type two according to some studies.
Strawberries
They are rich in antioxidant and one cup provides three grams of fibre and 53 calories; in addition they are rich in vitamin C which is important for lowering blood pressure, controlling levels of the stress hormone cortisol, and boosting bone health. You can enjoy strawberries as snack, breakfast or add to frozen yogurt.
Beets
They are rich in antioxidant, vitamins and plant based compounds that they are important for health and lowering chronic disease. They are rich in nitrates which is important for lowering blood pressure and promoting blood flow for the brain. Betalains pigments have anti-inflammatory properties.
Bananas
They are rich in potassium which is important for electrolytes balance and lowering blood pressure. They are good source of fibre, vitamin C, and tryptophan. Tryptophan is an amino acid that help the body in producing serotonin the hormone responsible for good mood.
Sunflower Seeds
One ounce provides three grams of fibre and offers half amount of recommended vitamin E and iron. Plus they are rich in magnesium which is important for muscle relaxation and thiamine that converts carbs into energy. They are rich in healthy fats. So you should be careful about calories while you are eating. You can enjoy them with salads, granola and more choices.
Eggs
One eggs proves 6 grams of protein and 80 calories. It is rich in protein and choline the B vitamin is good for brain development. In addition it is rich in vitamin D which is good for bones health. Boiled or scrambled is good way to prepare eggs.
Black Beans
They are rich in protein, fibre and heart healthy. In addition they lower diabetes risk and control blood sugar. One half cup of cooked black beans provides 7 grams of fibre which is important for gut and lowering colorectal cancer. You can add beans to soup and salad and while you replace meat even ounce a week you are boosting your nutrients intake and lowering fat and calories.
Oats
It loaded with beta glucan that is heart protective soluble fibre and lowers cholesterol, In addition one half cup provides four grams of fibre and five grams of protein.
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