Top 10 superfoods

(ORDO NEWS) — Recently, the popularity of proper and healthy nutrition has been growing. Sokhu user has selected ten superfoods, the regular use of which will help maintain health and beauty, as well as prolong youth and maintain clarity of mind.

In recent years, a healthy lifestyle and proper nutrition have become more and more popular, in connection with which the so-called “superfoods” are attracting more and more attention. What is it? Let’s figure it out.

According to the 2014 edition of the Oxford Dictionary, “superfoods” are “nutrient-dense foods that are particularly beneficial to human health.”

Superfood is not so much a specific food category as it is a concept of healthy eating in general. Until now, no official medical organization has recognized this term. Each food product has its own benefits, and the so-called “superfoods” should contain the largest possible amount of nutrients, that is, they should be foods with a high density of nutrients.

What is Nutrient Density? In 2005, the Journal of the American Dietetic Association proposed to estimate the caloric content and nutrient content of foods by expressing “nutrient density” as the ratio of the amount (in grams) of that nutrient to the calorie content. The more nutrients a product contains, the higher its “nutrient density” will be.

Thus, superfood is a nutritional concept as measured by nutrient density. This is the healthiest food for human health that occurs in nature. Eating such superfoods will saturate your body with a huge amount of nutrients, but at the same time, their calorie content, sugar and cholesterol content will be relatively low.

The difference between superfoods and regular foods

1. Balanced diet: one food can satisfy the human body’s needs for essential nutrients.

2. Higher nutritional value: Superfoods have a much higher vitamin, mineral and fiber content than regular foods.

Below is a list of the most popular superfoods.

1. Quinoa

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The nutritional value of quinoa is greater than that of any conventional grain. This is a pseudo-cereal plant from the genus of haze. The protein content in this product can reach 22%, which is even more than in lean beef. Quinoa is rich in amino acids, including nine essential amino acids for humans, especially lysine, and a large number of non-essential amino acids. Quinoa also contains high levels of calcium, iron, magnesium, potassium and other trace minerals. Plus, it contains 50% more fiber than whole grains, which is beneficial for gut health. Quinoa is also a source of Omega-3, an essential fatty acid that is essential for maintaining cardiovascular health. The product is low in sugar, fat and calories, and is cholesterol and gluten free.

2. Blueberries

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Another extremely high nutritional value is blueberries. It contains vitamins B, A and E, as well as some trace minerals such as anthocyanin, potassium and calcium. The antioxidants found in blueberries protect brain cells and improve memory. Flavonoids not only cleanse blood vessels and improve blood flow, but also lower blood pressure. However, it is important to note that blueberries are highly acidic, so people with stomach and intestinal problems should use this berry with caution. In addition, you should pay attention to the fact that blueberries are high in sugar.

3. Broccoli

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Broccoli is ranked fourth among the top ten healthy foods by Time magazine. This representative of cabbage has a very rich composition of nutrients, including proteins, carbohydrates, fats, minerals, vitamin C and carotene. According to the analysis, every 100 grams of fresh broccoli contains 3.5-4.5 grams of protein, which is three times more than cauliflower and four times more than tomatoes. This vegetable is also rich in minerals such as calcium, phosphorus, iron, potassium, zinc and manganese. Broccoli has anti-cancer properties. According to research by American nutritionists, various indole derivatives contained in cabbage can reduce the level of estrogen in the body and prevent the development of breast cancer. In addition, studies have shown

Broccoli also contains a large amount of ascorbic acid, which enhances the detoxification function of the liver and enhances the body’s immunity. Flavonoids reduce the risk of developing hypertension and other heart disease. At the same time, broccoli is an excellent source of fiber, it significantly reduces the absorption of glucose in the gastrointestinal tract, and then lowers blood glucose levels, which is beneficial for people with diabetes.

4. Salmon

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Salmon is one of the most valuable fish species in the world, which has recently enjoyed immense popularity. Fish oil made from salmon is also in great demand. Among all fish species, salmon has the highest content of Omega-3 polyunsaturated fatty acids. It contains the essential fatty acids EPA and DHA, which lower blood lipids and cholesterol levels, prevent the development of cardiovascular diseases, activate the growth of brain cells, strengthen the brain and protect it from aging. Salmon is rich in the mineral necessary for the human body – copper, which has an important effect on the development and functioning of the hematopoietic, central nervous and immune systems, as well as skin and bone tissue, brain, liver, heart and other internal organs.

In addition, salmon contains astaxanthin, which scavenges free radicals, slows aging and prevents cancer. It is also one of the rare species of fish that contains vitamin D, which accelerates the absorption of calcium by the body and promotes cell growth and development. Each hundred grams of this product contains up to 18 grams of protein and 20 grams of amino acids, while the calorie content is only 150 kilocalories, so salmon is an excellent product for keeping the body in good shape.

5. Sea buckthorn

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Sea buckthorn is a very ancient berry. It has experienced the formation of the Himalayas, the Ice Age, the Interglacial Age and the process of loess formation. Such a long and rather difficult history of development has endowed sea buckthorn with valuable properties. In the well-known book of traditional Tibetan medicine “Four medical canons” about 30 chapters are devoted to the healing properties of sea buckthorn. The Compendium of Traditional Tibetan Medicine describes the therapeutic effects of sea buckthorn on diseases of the stomach, liver, intestines, spleen and female genital organs. In 1977, due to these properties, sea buckthorn was included in the Chinese Pharmacopoeia, becoming an official drug in China. In Japan, sea buckthorn is called “the fruit of longevity”, in the United States – “life energy”, in India – “divine fruit”. In China, she is also known as the “fruit of wisdom” and the “queen of vitamin C”.

Sea buckthorn is a leader among plants in terms of the content of six vitamins essential for the human body, including vitamins C, E and K1. In addition, the berry contains flavonoids, triterpenes, organic acids, polysaccharides, pigments, tryptamines, essential oils, proteins and other useful substances. Sea buckthorn seeds are rich in vitamins, lipids, sugars, amino acids, essential oils, proanthocyanidins, flavonoids, trace elements and other nutrients. Superoxide dismutase (SOD) contained in berries effectively destroys free radicals, strengthens the immune system and slows down the aging of the human body.

Sea buckthorn oil is also very beneficial for health. The supercritical fluid extraction obtained during thawing and pressing undergoes a sedimentation separation process, resulting in the formation of a brown-red transparent oily liquid, which is the oil of sea buckthorn fruits. Sea buckthorn seed oil is obtained from the pomace of the fruit by the method of extraction and refining.

Sea buckthorn oil is rich in useful fatty acids – palmitoleic, palmitic, oleic and linoleic, while the content of unsaturated fatty acids can reach 70%. This oil also contains carotenoids, vitamins E and A, iron and manganese, which are essential for the human body. Sea buckthorn seed oil is a source of vitamins E, B1, B2, B6, alpha-tocopherol, carotenoids, unsaturated fatty acids, the content of which reaches 90%, as well as lecithin, which effectively cleans blood vessels. Sea buckthorn oil is a real treasure of various useful substances, due to which it is widely used in food, medical, cosmetic and other fields.

6. Spinach

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Spinach is rich in carotenoids, vitamins C and K, minerals (calcium, iron and others), coenzyme Q10, and other nutrients. Due to the high content of beta-carotene and folic acid, spinach strengthens the immune system and inhibits the growth of cancer cells. In 1969, Japanese scientists discovered that regular consumption of spinach lowers blood cholesterol and increases the elasticity of blood vessels.

7. Pistachios

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Pistachios are high in nutrient density. Each 100 grams contains 20 micrograms of vitamin A, 59 micrograms of folate, 3 milligrams of iron, 440 milligrams of phosphorus, 970 milligrams of potassium, 270 milligrams of sodium, 120 milligrams of calcium, as well as nicotinic and pantothenic acids, minerals, and more. Pistachios are also rich in oils that relax the intestines and normalize stools, as well as help the body eliminate toxins. According to Li Zhaoping, M.D. at the University of California, Los Angeles, pistachios are high in fiber, vitamins, minerals and antioxidants. It is low in fat, low in calories and high in fiber, which are beneficial for heart and eye health. According to research.

8. Avocado

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Avocado is a fruit with a high nutritional value. It is an excellent source of vitamins, fatty acids and protein, as well as sodium, potassium, magnesium and calcium. In terms of nutritional value, avocado is equivalent to cream, which is why it is called “forest oil”. In addition, avocado is rich in potassium, folic acid and vitamin B6, as well as various minerals (potassium, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, manganese, selenium, and others) and dietary plant fiber. Every 100 grams of avocado contains 74.3% water, 2 grams of protein, 15.3 grams of fat and 7.4 grams of carbohydrates, which provides 673.9 kilojoules of energy. Despite the high calorie content, this fruit is low in sugar.

9. Oats

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Oats are low-carb, high-nutritional, and high-energy foods. It contains a large amount of linoleic acid, which is used in the treatment of fatty liver and diabetes mellitus. Calcium, phosphorus, iron, zinc and other minerals found in oats prevent the development of osteoporosis and anemia and promote wound healing. Oats are rich in dietary fiber and are characterized by a low calorie content and a low glycemic index, which has a beneficial effect on the functioning of the gastrointestinal tract.

10. Strawberries

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Strawberries are known as the “queen of fruits”. It contains vitamins C, A, E, PP, B1, B2, carotene, tannic and aspartic acid, copper, amino acids, pectin, cellulose, folic acid, iron, calcium, ellagic acid and anthocyanins. The latter normalize blood flow and reduce the risk of developing cardiovascular diseases. According to the American Cancer Society, daily consumption of berries, particularly strawberries and blueberries, significantly reduces the risk of skin, liver, lung, and esophageal cancer.

Thus, regular consumption of the above superfoods will help maintain health and beauty, as well as prolong youth and maintain mental clarity!

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