All dietitians and nutritionists have their own superfoods list. These are foods with extremely high nutritional value and have proven abilities to help prevent and treat certain diseases and improve your general state health. It’s a good idea for you to know them and include them in your daily diet. The following are the five superfoods you should have at least 3 times every week.
Of all dairy products, yogurts are the best in nutrition and health benefits. Yogurt is more acidic than regular milk so the calcium in yogurt is easier to absorb. Yogurts also contain high levels of proteins, vitamin A, D, magnesium and potassium. Eating yogurts regularly can help prevent osteoporosis, high blood pressure and improve your skin and visual health. The live and active culture replaces your intestinal flora with probiotic bacteria can defend against food-borne infections, promote faster food transport and improve your digestive health.
Broccoli has minimal calories, fat and sugar and contains lots of dietary fiber. These qualities make this vegetable ideal for weight and diabetic control. Broccoli contains a wide variety of essential vitamins and minerals, especially in vitamins A and C, folate, pantothenic acid and potassium. Having broccoli often strengthens your immunity against inflammations and infections, speeds up your metabolism and reduces your stress and allergic responses. Broccoli is most valued for its content of diinodylmethane and sulforaphane. These two antiviral and anti-cancer agents give you powerful defense against HIV, HPV, hepatitis, liver and other aggressive cancers.
This bright orange squash is not only sweet tasting but also super nutritious. Pumpkin flesh contains a balanced amount of all essential vitamins and minerals and is an excellent provider of beta-carotenes. Having pumpkins can effectively improve your visual health and reduce your risks for cataract and macular degeneration. Pumpkin is also a miracle food for diabetics. Studies have shown that eating pumpkin regularly can help regenerate damaged pancreatic cells and improve your insulin response. Pumpkin seeds are also super beneficial with a rich amount of essential fatty acids, antioxidant vitamins and minerals, which can reduce your blood cholesterol and strengthen your nervous and immune systems.
Strawberries are a superfruit for weight loss and disease prevention. There are only 50 calories with as much as 3 grams of dietary fiber in a cup of strawberries. Strawberries are also loaded with vitamin C, folate, potassium and manganese which are beneficial to your circulatory, nervous and immune systems. Having strawberries also provides your body with high levels of lycopene and anthocyanin. These phytonutrients are nature’s best defense against aging, diabetes, neurological diseases and other infections and cancers.
5. Cold Water Fish
Have at least three servings of fatty cold water fish like salmon, tuna, cod or mackerel to protect against cardiovascular, neurological, skin and other types of diseases. These fish are the best sources for omega-3 fatty acids DHA and EPA. Studies have shown that a diet rich in these good fats can reduce your blood cholesterol and lower your risk of cardiovascular diseases. DHA and EPA are also critical for your brain function. Having fish often can help improve your memory and protect you from depression, anxiety, Alzheimer’s, Parkinson’s and other age-related degenerative diseases.