They are rich in nutrients and ideal for a balanced diet. Check out the great superfoods!
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Some foods are considered complete sources of nutrients and are always recommended for a healthy and balanced diet. They are the superfoods, which help protect the body and keep it functioning.
Below we list 10 superfoods that, if you don’t already have them in your usual diet, you should add immediately. Watch!
10 superfoods to add to your diet
Check out the list of superfoods we’ve put together!
1. Beets
A vegetable rich in nutrients, the benefits of red beetroot stand out due to its rich nutritional composition. Red beetroot is a root vegetable, a vegetable rich in complex carbohydrates, which take longer to be absorbed, and in fibre, vitamins and minerals. It is therefore a healthy and complete food to be included in a balanced eating routine.
Beetroot contains antioxidants, such as betalains and flavonoids. It also contains betacyanin, a natural pigment that has antioxidant and anti-inflammatory properties.” Finally, it is rich in vitamins and minerals, including vitamin C, vitamin B6, folic acid (vitamin B9), potassium, manganese and iron.
2. Goji berries
Have you ever wondered? what are goji berries used for?? This little fruit has tremendous benefits and is considered a superfood. The fruit is known to be rich in vitamins, minerals, antioxidants and amino acids.
It is also an excellent source of vitamin C, vitamin A, iron and fiber. Furthermore, the fruit contains a significant amount of antioxidants, which help fight free radicals in the body, responsible for cell damage”, underlines Thalita Sanches de Brito, nutritionist at the Dr. Maria Fernanda Barca clinic.
3. Sweet potato
Sweet potato is one excellent source of good carbohydrates and rich in dietary fibre. “This helps promote satiety, regulate intestinal functioning and control blood sugar levels,” emphasizes the nutritionist. In addition to being tasty and versatile, it has several benefits for general health and also for those who do physical activity, being an excellent source of energy. Its advantages include:
- It promotes satiety and has a low glycemic index
- Helps with weight loss
- It is rich in vitamins and nutrients
- It is low in fat and calories
- It has a low sodium content
4. Papaya
Papaya is a tropical fruit that has several beneficial health properties. One of the fruit’s specific nutrients is papain, which has anti-inflammatory properties and aids in the digestion of proteins. But there are many others benefits of papaya! It is also rich in nutrients such as vitamin C, vitamin A, folic acid, potassium, fiber and digestive enzymes. Vitamin C is an antioxidant that helps strengthen the immune system and vitamin A is important for eye and skin health.
5. Oats
Oats are a nutrient-rich whole grain, considered a superfood. It contains a good amount of soluble fibre, mainly beta-glucan, as well as B vitamins, magnesium, iron and zinc.
The main type of soluble fiber in oats is beta-glucan, which has been studied to help slow digestion, increase satiety and suppress appetite. Beta-glucan can bind to cholesterol-rich bile acids in the intestine and transport them through the digestive tract and ultimately out of the body. Harvard Medical School.
According to nutritionist Débora Palos, of Clínica Dr. Maria Fernanda Barca, these soluble oat fibers help reduce levels of LDL cholesterol (the “bad cholesterol”) in the blood, which can help cardiovascular health. “Additionally, oats have antioxidant properties, which help fight oxidative stress in the body,” she adds.
6. Slow
Lentils are a nutrient-rich legume widely consumed throughout the world. And there are many of them benefits of lentils that you can get by consuming it regularly! It is an excellent source of plant protein, fiber, complex carbohydrates, iron, folic acid, manganese, phosphorus and B vitamins.
The fibers present in lentils help intestinal health, promoting regular intestinal transit and contributing to satiety. Additionally, lentils are a slow-release source of energy, which helps keep blood sugar levels stable.
7. Squeaky
A Chia seed it is the edible part of plants such as Salvia hispanica and the Salvia columbaria. Chia seeds are versatile and can be part of a balanced diet, there are many options recipe with chia. They can be found in health food stores, large markets and grain areas.
Among the advantages of chia is the fact that it can be considered close friendas it helps control cholesterol and blood pressure levels, as well as being a natural anti-inflammatory”, underlines Sabrina Theil, clinical nutritionist, specializing in functional nutrition, aesthetics and phytotherapy.
Studies have shown that consuming chia seeds can help reduce blood pressure and cholesterol. Plus, just one serving of these little ones contains 10 grams of fiber, a dose of iron for energy, and 18 percent of your daily calcium.
8. Quinoa
Quinoa is a type of plant native to the Andes region, which includes countries such as Bolivia, Colombia, Ecuador and Peru. The use of its seeds has been widespread in these regions for millennia, constituting an important source of nutrition for the population.
There are more than 120 known varieties of quinoa, according to an article on Harvard School of Public Health. “White and yellow quinoa have the mildest flavor, so they are good varieties to try first. Red and black quinoa have slightly stronger, earthier flavors and tend to hold their shape better than lighter-colored quinoa,” says l ‘item.
The nutritionist Luna Azevedo, postgraduate coordinator in vegetarian and vegan nutrition at the Luciana Harfenist Institute (ILH), points out that quinoa is rich in plant-based protein, making it great for vegetarians and vegans. “It is also rich in fibre, omega 3, omega 6, antioxidants, B vitamins and minerals such as calcium, zinc, iron and copper”, underlines the nutritionist trained at the Federal University of the State of Rio de Janeiro (UNIRIO).
9. Spinach
Spinach is a dark green leafy vegetable known for its nutritional properties and potential health benefits. The vegetable is rich in vitamins and minerals, as well as having antioxidant and anti-inflammatory compounds.
It is rich in nutrients such as vitamin A, vitamin C, vitamin K, folic acid, iron, calcium and fiber. Spinach also contains beneficial plant compounds such as carotenoids and flavonoids, which have antioxidant and anti-inflammatory properties. “Spinach is one of the best sources of the antioxidant lutein, which may support eye health and reduce the risk of macular degeneration,” states an article on Harvard Medical School.
10. Chickpeas
Chickpeas are a powerhouse of nutrients and can add flavor to savory dishes and enrich desserts. It is classified as a legume and comes from a plant where two or three of them grow in a pod, being rich in protein. Chickpeas are one of the first cultivated vegetables in history and nutritionists consider them a superfood.
Chickpeas are known as a complete protein because they contain all nine essential amino acids. It’s also a great source of non-animal protein and is great for vegetarians and vegans. In addition, it is also rich in vitamins and minerals, such as choline, which helps the brain and nervous system function, as well as folic acid, magnesium, potassium and iron. It is also rich in vitamins A, E and C.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
