What are the superfoods – a dieter’s dream

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IntroductionSuperfoods

The term superfoods did not appear until the 1990’s, but what are the superfoods? Basically, superfoods are considered to be super because of various properties in them. Most are packed full of different vitamins or nutrients and are low in calories. This is why the can be a great welcome to anyone looking to lose weight or wants to eat healthier.

We will take a look at the 10 top superfoods and discuss why they are considered to be super. These 10 are the most popular from a survey that I conducted along with additional online research.

10 Top Superfoods

AcaiBlueberries Raspberries

Acai are a small berry, similar to a grape or blueberry. They are grown on palm-like trees in the Amazon. The berries are known as a strong antioxidant. The properties are similar to cranberries and have 10 times the antioxidants found in red grapes.

They are low in sugar and are an excellent source of Vitamin A, fiber, and calcium. The Acai berries may be helpful with inflammation, arthritis, obesity, erectile dysfunction, certain allergies, neurological diseases, and possible with heart disease or cancer.source

Almonds

Almonds are originally from Northern Africa, Middle East, and India. They are high in calcium phosphorus, iron, magnesium, and a good source of vitamin E. They have a great taste and this may be why we see almond butter, almond milk, and many other uses.

Almonds have many benefits. Studies have shown they help with our cholesterol levels, good for our bone, help with brain functions and development, promote heart health, lower blood pressure, and reduces inflammation. (source) They are also good source of energy and can help with weight loss. (source)

AvocadosAvocado

Avocados aren’t just for guacamole. This little powerhouse is loaded with vitamins: K, C, B5, B6, and E. Other nutrients include potassium, folate, and some magnesium, manganese, copper, iron, zinc, and phosphorus.

They are hearth healthy since they contain no cholesterol and are low in fat. Avocados can help lower bad cholesterol while increasing your good level. (source) They promote eye health, (source) may help with certain types of cancers and arthritis, and since they are low in calories and high in fiber, they can also help lose weight.

Blueberries

Blueberries are another little powerhouse. They are loaded with nutrients, taste great, and simply are good for you. They are loaded with Vitamins C, k, and manganese. Very low in calories and a super-antioxidant.

Studies have shown how blueberries can help our cholesterol, lower our blood pressure, promote heart health (source), help regulate blood sugars, can be used to aid in recovery from exercise, and can even help stimulate brain functions. (source)

Chia Seeds

Chia seeds were once the food of the Aztec and Mayans. They contain omega 3, protein, fiber, antioxidants, and calcium. No wonder it made the superfoods list. Chia is high in fiber and considered a good carb.

Some benefits from Chia seeds are increased energy, help with type 2 diabetes, great for your bones, lowers your risk of heart disease, and helps in weight loss.

Flaxseeds

Flaxseeds are one of those foods that have been used for thousands of years. They contain omega 3s and considered an antioxidant. They are a natural way to promote weight loss since they are high in fiber and will aid in digestion.

Studies have shown how flaxseeds can reduce the risk of heart disease, diabetes, stroke, certain types of cancer and helps to lower bad cholesterol

KaleKale

Kale is a leafy green vegetable that is full of nutrients. Low calorie, high fiber used as an antioxidant, anti-inflammatory, and contains vitamins A, C, and K. This can be used to help detox our bodies of harmful toxins.

Benefits of kale include helping with digestion, reduced constipation, lowers high blood sugars, helps to reduce harmful stomach bacteria, and promotes heart health.

Quinoa

Quinoa has been in the media a lot lately but can be traced to the Incan’s. It’s high in protein, contains essential amino acids, high in fiber, and gluten-free. Packed full of vitamins B and E, iron calcium, potassium, magnesium, and phosphorus.

Used as an anti-inflammatory, promotes digestion, helps regulates blood sugar levels (source), increases metabolism. Quinoa helps to promote weight loss and is a great substitute for refined foods usually found in commercially processed breads, and pastas.

Salmon

The average Atlantic salmon is 8 to 12 pounds with some species of salmon that have reached 135 pounds! That’s a huge fish! What’s even bigger, is all the nutrients that are packed into every wild salmon. They contain vitamins B12, B3, B6, and D. Salmon also is loaded with selenium, omega 3s, protein, phosphorus, iodine, choline, pantothenic acid, and biotin.

Studies have linked the properties that are contained in salmon to a variety of benefits. These include decreased risks of heart attack, stroke, high triglycerides in the blood, high blood pressure, inflammation (especially in the joints), and can help regulate blood sugars.

Spinach

Popeye knew what he was doing with this one. Spinach is loaded with vitamins A, B2, C, and K. Other nutrients include folate, manganese, magnesium, and iron.

Studies have shown these can help our blood carry more oxygen, good for bone health, and has an anti-inflammatory and anti-cancerous properties.

Conclusion

Now we see why these are considered superfoods. With all the nutrients and benefits, what else could they be called?

These 10 were the most common. There are several others that could also be considered superfoods but did not make this list: apples, walnuts, wheatgrass, sweet potatoes, raspberries, pumpkins, cranberries, beets, olives, oysters, etc. There are some herbs, but you can read about these in my article “Top 10 herbs for weight loss – natural ways for weight loss”.

Be sure to leave your comments and questions below.

Thank you for reading,

Jim

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