Your Helpful Guide to Superfoods

by Ethan More

With the surge of health and wellness trends worldwide, superfoods are here to stay. Superfoods are nutrient-rich foods considered among the world’s healthiest nourishments. Additionally, many superfoods are nutrient-dense and low in calories. While most people associate superfoods with exotic ingredients that are not accessible, several superfoods are readily available at local grocery stores. Try incorporating some of these superfoods into your diet, and you will surely reap the rewards.

Avocado

One of the most common superfoods is avocado. They are a great source of fiber, monounsaturated fats and potassium, and recent research suggests they may even have anti-aging properties. There are hundreds of superfoods, but avocados remain one of the best. With a buttery, creamy texture, delicious flavor, a low-calorie count, and rich history, avocados are a mainstay in today’s nutritious diet.

Berries

Traditionally, berries are typical treats for people, but their health benefits have garnered scientific attention backed by a surplus of the population¬†examining nutritional research in recent years. Blueberries and raspberries rank among the highest in antioxidants, which are compounds that fight inflammation and disease. Strawberries, blackberries, cherries and cranberries contain flavonoids, inhibiting blood clot formation. Blueberries are one of today’s most popular superfoods and are favored wherever they are available. Blueberry plants, which can grow up to 3 feet tall, are native to North America and Northern South America. High in fiber and low in calories, blueberries are a well-suited superfood for people with diabetes.

Garlic and Onion

In the kitchen, garlic and onions are two of the most versatile ingredients. They can be added as a flavoring agent to almost any savory dish, adding rich flavor while fostering the nutrition levels of the meal. According to healthline.com, eating garlic may lower the risk of high cholesterol, protect against the common cold and help to lower blood pressure. Onion is high in vitamin C, which helps regulate your immune health. Shallots, chives and scallions are all varieties of onions.

Broccoli

Broccoli, the “king of vegetables,” is an excellent source of vitamins A, C, K, folate, potassium, manganese, and fiber. It is packed with cancer-fighting compounds and can reduce oxidative damage. Packed full of antioxidants, nutrients, vitamins and minerals, broccoli is an integral part of a balanced diet. Broccoli is rich in glucosinolates, complex compounds that protect against cancer, heart disease, and premature aging.

Beans

Beans are nutritional powerhouses that pack a powerful punch. Beans offer fiber, protein, and an array of vitamins and minerals, including folate, potassium, iron, and magnesium. Beans are one of the most affordable legumes and a great addition to various dishes. Plus, they are a cinch to cook, even on the stovetop! Beans are also versatile, making them a must-have ingredient for home cooks.

Celery

One of the most underrated superfoods, celery is packed with antioxidants, vitamins, and minerals. With 100 calories per cup, this low-calorie vegetable is a snack (especially when paired with peanut butter). Celery also provides vitamins A, C, and E, folate, potassium, and calcium. Additionally, it is low in sodium.

Bell Peppers

An excellent source of vitamin C, bell peppers contain manganese, folate, vitamin K and fiber. They are also lower in calories, with only 90 calories per cup. Bell peppers contain carotenoids, such as beta-carotene, lycopene and lutein, which contribute to eye health. They are a good source of potassium and are also low in sodium and cholesterol, which are essential for heart health.

Sesame Seeds

Sesame seeds are one of nature’s oldest foods and have a rich history. They are rich in protein, calcium, magnesium, phosphorous, iron, zinc, copper, vitamin E, vitamin K, thiamin, riboflavin and niacin. Sesame seeds are also rich in tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter that regulates moods.

With each year, more studies show the benefits of superfoods. Some of these foods are obscure, some well-known, but all have unique properties that give them an edge over other superfoods.

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