17 Superfoods You Should Include in Your Diet

super foods Aug 17, 2020


While many foods may be described by marketers as superfoods, it's a must to know that
superfoods are only the foods that can provide your body with the best ingredients that can
improve your health and maximize your physical and mental performance. Here is a list of 17
superfoods were chosen by experts, according to clinical studies.

1- Berries May Prevent Cancer


Strawberries, blackberries, cranberries, blueberries, and raspberries are amongst the
best types of berries that prevent and fight cancer. 

Berries can provide your body with four groups of powerful nutritional ingredients:

  •  Fibers
  •  Vitamins
  •  Antioxidants
  •  Minerals

Not only cancer; but also there is a list of other supportive effects and health-problems
berries may improve.

  • Boosting your immunity
  • Improving your digestive system
  • Berries may also be used with medications to treat a variety of digestive ailments
    and immunity disorders.
  • Lessening inflammation

2- Watermelon seeds: Your Source of Essential Nutrients

Photo Credit: https://www.pexels.com/photo/fruit-healthy-melon-watermelon-3607/

Thinking that people need to spit out watermelon seeds is an outdated myth.
Each watermelon seed is like a natural capsule full of essential nutrients.

  • Dietary fibers
  • Vitamin E
  • Iron
  • Folate
  • Magnesium
  • Healthy fats


What is unique about watermelon seeds is that they contain only 20 calories.
Therefore, there is no risk of ruining your daily limited calorie-intake.
What about the black shell? If you don't like to spend time getting rid of the black casing
of watermelon seeds, if you don't have time, or just can't, like children and the elderly,
there are sprouted watermelon seeds.

3- Vegetables: Green & Dark & Leafy – That is What You Need


The greener and darker the leafy vegetables you eat are, the more benefits you will get.
The reason is that this green color comes from an active group of substances
called carotenoids. Therefore, the darker your leafy vegetables are, the higher
concentrations of carotenoids you are getting.
What else?

The leafy green vegetables contain five other ingredients, including:

  • Zinc
  • Magnesium
  • Folate
  • Calcium
  • Iron
  • Vitamin C


How do the green leafy vegetables improve health?
- Improving your body's efficiency generally
- Due to the high carotenoid content, green leafy vegetables may prevent several
types of cancer, such as cervical cancer.
- Reducing the risk of heart problems
- Reducing the likelihood of developing different diseases, such as diabetes.

Leafy greens, including kale, spinach, arugula, bok choy, romaine, and chard, just to mention a few, are the undeniable superstars of the vegetable world. Low in calories, yet high in fiber, vitamins, and phytonutrients, greens are incredible for your health in more ways than you would even suspect.

Whether in whole food form or smoothies, greens have the power to make you look and feel younger, and can also support healthy aging!  

  • Fight Belly Bloat
  • Make Your Skin Glow
  • Relieve Stress
  • Supports Gut Health
  • Boost Digestive Enzymes
  • Good For Your Immune System


4- Avocados 


Omega-3 fatty acids are the main ingredients you can get from avocados.
Omega-3 fatty acids help greatly to improve heart health and heart efficiency. Other
ingredients in avocados: omega-9 fatty acids, oleic acid, vitamins, and minerals.
Avocados help to relieve inflammation, arthritis, metabolic syndrome, gum diseases,
heart disease, and diabetes. You can add avocados to your salad, tacos, and other dishes.


5- Green tea


Photo Credit: Photo by Mareefe from Pexels

Weight loss and the prevention from chronic diseases, such as cancer, diabetes and
heart disease is the highlight of green tea, especially in China.
The reason is that green tea contains a high concentration of 3 main ingredients,
including:

  • Caffeine
  • Antioxidants: Catechins (catechin epigallocatechin gallate)
  • Polyphenolic compounds


6- Kale


Kale is one of the top superfoods you should include in your diet, especially if you want to:

  • Improve your digestion
  • Improves your heart health
  • Improve the efficiency of your arteries and veins
  • Improve the appearance of your skin
  • Enhance your eyes and hair
  • Strengthen your bones

Kale is packed with Vitamin A, C, K, calcium, potassium, and magnesium, just to mention a few.

How to eat kale properly and effectively?
As simple as you do with spinach. Feel free to include kale in your salad or cooked in your vegetable stews. Kale doesn't lose its nutrients that quickly, even if cooked for 30 minutes. That's according to Dr. Greger.


7- Legumes


Legumes are actually a big list of superfoods. Legumes help to improve health generally,
prevent excessive weight gain, decrease blood pressure, and manage type 2 diabetes.
Examples of legumes superfoods:

  • Beans
  • Alfalfa
  • Lentils
  • Peanuts
  • Peas

What nutrients can you get from legumes?

A long list of ingredients that differ from a legume to another. But, in general, all
legumes have a high concentration of these four vital ingredients:

  •  Vitamin B
  •  Dietary fibers
  •  Protein
  •  Minerals


8- Kiwi


Photo by Dmitry Demidov from Pexels

Do you want your skin to look bright? Do you also want to sleep better, calmer, and
without nightmares? It's kiwi – the superfood that people worldwide are drinking as a
juice.

Others may prefer to include kiwi as the main ingredient in pancake and fruit salad.
Actually, the list of kiwi benefits has four more benefits, including:

  •  Protecting from cancer
  •  Decreasing blood pressure
  •  Preventing and managing type 2 diabetes
  •  Improving digestion and constipation


9- Nuts and seeds


Nuts and seeds are amongst the superfoods recommended by doctors to improve and
prevent a variety of health problems, such as heart disease and stress.

The reason is that both nuts and seeds have powerful antioxidant and anti-inflammatory effects. 

Examples of nuts and seeds:

  •  Almonds, Brazil nuts, pecans, pistachios, cashews, walnuts, and macadamia nuts.
  • Hemp seeds, sunflower seeds, chia seeds, pumpkin seeds, and flaxseed


10- Turmeric – A superfood For Your Brain


Photo by Marta Branco from Pexels

Turmeric is the leading superfood recommended to improve brain health specifically.
For example, improving memory and increasing the vitality of brain cells.

The reason is that turmeric can cross the barrier that prevents other foods and medications as well from affecting the brain.

That barrier is called the blood-brain barrier (BBB).
Affecting the brain and thus the central nervous system, turmeric is recommended to
help improve a variety of illnesses generally. For example,

  • Smoothening dry skin
  • Improving digestion and the efficiency of both the stomach and intestine
  • Lessening the back pain and joint pain as well


11- Garlic


Garlic is not only a condiment that gives our foods this delicious taste. Research has
shown that garlic may help with four main effects, as shown below. 

  • The prevention of different types of cancer
  • Boosting your immunity
  • Reducing the level of cholesterol in your blood
  • Decreasing blood pressure

Garlic ingredients:

 Sulfur compounds
 Vitamin C
 Selenium
 Manganese
 vitamin B6
 dietary fibers

 

12- Ginger


Ginger – The Chinese superfood that has been used for various illnesses for centuries.
The main active ingredient that is believed to be responsible for the majority of ginger's
effectiveness is called gingerol. 

Here is a list of how ginger and gingerol may improve your health.
 Decreasing the risk of cancer
 Decreasing the likelihood of developing chronic diseases. For example, heart
disease.

  •  Improving your memory and decreasing the risk of dementia as well.
  •  Improving symptoms of nausea and vomiting
  •  Improving inflammation
  •  Relieving pain

 

13- Sweet Potato


It'd be healthily beneficial for the list of your healthy foods to include sweet potato –
That superfood that helps to build the whole muscle blocks of our bodies.

Studies have shown that there are people in the blue zones eating a diet consisting of 90% sweet potatoes and have no signs of chronic diseases.

Sweet potato provides the body with a high dose of five main ingredients, including:

  •  Antioxidants: Specifically, Carotenoids
  •  Vitamin C
  •  Dietary fibers
  •  Vitamin A
  •  Potassium


That is why the sweet potato is commonly advisable to decrease the risk of cancer. Also, while some may think that sweet potato may increase the levels of sugar in your
blood.

Research has shown that sweet potato may help those with type 2
diabetes to keep the levels of sugar in the blood within normal limits.


14- Mushroom


Mushroom is not only a group of superfoods, but mushroom also improves the
tendency to eat a plant-based diet in general.

Mushroom enhances the digestion and absorption of other superfoods.
The main active ingredient that characterizes mushroom is antioxidants. Mushrooms
contain a unique variety of antioxidants.

In addition, each type of mushroom contains certain ingredients that differ from another type. In general, besides antioxidants, the mushroom provides the body with:

  •  Potassium
  •  Dietary Fibers
  •  A unique group of antioxidants
  •  Vitamin A


15- Acai


The fifteenth superfood is acai – recommended for all people in general, and especially
those who want to feel more energetic, improving their performance.
The reason behind acai's effectiveness is the high amount of antioxidants acai contains,
in addition to calcium and vitamin C.


16- Soy


The main reason behind recommending soy as a superfood to keep the body healthy
and definitely, the heart is the high effectiveness of soy protein on maintaining blood
cholesterol levels within normal limits. A natural alternative.
Research has shown that the effectiveness of soy is comparable to the well-known
medications statins.

Soy foods are a great source of B-vitamins, iron, zinc, and antioxidants. Unlike most plant protein, soy has all nine essential amino acids you need for healthy muscles and bones. 

According to the National Library of Medicine: Research shows that women who consume soy are less likely to get breast cancer. One study found that women averaging one cup of soy milk or about one-half cup of tofu daily have a 30% lower risk of developing breast cancer compared with women who eat little or no soy.

This may be due in part to protective substances called isoflavones found in soy foods.


17- Beetroot


Beetroot or beets – two names referring to the same superfood that is like a natural
group of medications combined together. Beetroot superfood may help with five main
effects, as shown below:

  • Relieving inflammation
  • Improving your stamina and enhancing your ability to manage stressful events.
  • Boosting your immunity
  • Improving detoxification
  • Improving the efficiency of cancer-patients bodies to fight cancer
  • Maintaining blood pressure within normal limits
  • Enhancing your brain efficiency

 

You can read more articles like this on my blog. By the way, have you joined our private Facebook group yet? It's My Whole Food Plant-Based Journey.

Thinking of going vegan or like to improve your eating habits, then join our "Eat Like a Vegan Chef Experience", which is a membership for people who want to discover, adapt, cook & master a whole food plant-based lifestyle for ultimate health and weight loss.

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To your health!

Best Regards,

Chef Frank

 

 

 

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