I’ve been reading about superfoods lately and thought I’d write a piece about them that some of you might find beneficial.
Consider foods that can lower your cholesterol, reduce your chances of developing heart disease or cancer, and make you feel a lot better!
It may sound too good to be true, but you can buy a broad variety of superfoods in your local grocery shop on a regular basis.
“The influence that nutrition can have on how you feel today and in the future is astounding; even those who are healthy may make a few changes and see a dramatic improvement.”
I’d argue that what individuals eat and how they move may remove 50 percent to 70 percent of suffering: heart disease, diabetes, cancer, and hypertension can all be touched.”
1. Blueberries (Antioxidant)
Nutritionists frequently suggest blueberries because they are high in antioxidants, potassium, and vitamin C.
They contain anti-inflammatory properties and have been shown to reduce the chance of acquiring heart disease and cancer!
Size of the recommended serving
The suggested serving size is 12 cups per day, either frozen or fresh — it makes no difference.
An excellent piece of advice is to choose blueberries with more color, as with most fruits and vegetables, the more color they have, the more antioxidants they have.
“Because inflammation is a primary driver of many chronic illnesses, blueberries have a slew of advantages,” says Ann Kulzer (MD)
2. Fish (Omega 3 fatty acids — improved cognition, joint health, and heart health)
These days, you hear a lot about how beneficial omega-3 fatty acids are to your health.
Omega 3 has been shown in studies to reduce the chance of developing heart disease, enhance cognition, and aid with arthritis. Some research also suggests that it can help with depression.
Wild cold-water fish high in omega 3s include salmon, herring, sardines, and mackerel; avoid farmed fish wherever possible.
Size of the recommended serving
Attempt to consume three servings of fish every week.
Omega 3s may also be found in flaxseed, walnuts, and fortified eggs, which also include a lot of monounsaturated fat, which has been shown to decrease cholesterol.
3. Yeast (Cholesterol)
Diets high in almonds, barley, oats, margarine, and, of course, soy fiber have been found to decrease cholesterol as much as statins, the most often prescribed cholesterol medications.
Tofu, soy milk, and edamame are examples of soy products that will work — not items containing soy powder.
Please do not consume additional soy if your family has a history of breast cancer!
4. Fiber (Cholesterol & Weight Loss)
High-fiber diets not only help lower cholesterol but also enhance blood sugar levels and aid in weight reduction by making you feel fuller for longer!
Fruit, vegetables, legumes, beans, and whole grains are all high in fiber; however, avoid canned foods since they contain a lot of salt; instead, go for fresh or frozen.
Fiber supplements, such as Metamucil or psyllium seed husks, can also be utilized.
5. Tea (Cholesterol, Cancer & Antioxidants)
Both black tea and green tea have the same number of antioxidants and are excellent choices — especially when replacing sugary drinks!
Green tea includes an extra antioxidant called ECGC, which may make it more potent than black tea.
Researchers in Spain and the United Kingdom have demonstrated that the ECGC antioxidant can suppress the development of cancer cells.
Another 2007 study found that Japanese males who drank green tea on a daily basis had lower cholesterol than those who did not.
6. Calcium (Strong Bones, Osteoporosis & Weight Loss)
So we’ve all been encouraged to drink milk for strong bones, but calcium also offers some unexpected benefits.
Calcium helps to prevent osteoporosis and has been proven to aid with weight reduction!
USDA Calcium Intake Recommendation:
From the age of nine to eighteen, take 1,300mg. 1,000mg for those aged 19 to 50. Over the age of 51, use 1,200mg.
7. Dark Chocolate (Antioxidants, Blood Pressure)
Who would have imagined that consuming chocolate may help you live a longer life?
According to studies, rich cocoa dark chocolate is high in antioxidants and can help decrease blood pressure.
The usual rule is that the darker the color, the better!
Look for chocolate with a cocoa level of 60% or greater; the higher the cocoa percentage, the less fat and sugar the chocolate contains.