Unfortunately, the obesity epidemic in American is close to 70%. Many people could benefit from losing weight. However, weight loss is challenging. In addition, some people are tempted to choose a diet plan that is sometimes unhealthy for them. Therefore, instead of dieting, why not change the type of food that you eat? STOP DIETING and to include superfoods in your daily meal and gradually shed pounds and improve your overall health that will make you feel great.
So, is there any benefit from improving the quality of one’s diet without weight loss? The answer is YES. By improving what you eat, you can improve cardiovascular risk factors, such as high blood pressure, LDL (bad) cholesterol, and triglycerides, and improve your health. How do I start eating healthy foods that will improve my life?
WHY INCLUDE SUPERFOODS?
Superfoods are foods that have a very high nutritional density. This means that they provide a substantial amount of nutrients and very few calories.
They contain a high volume of minerals, vitamins and antioxidants.
Antioxidants are natural molecules that occur in certain foods. They help neutralize free radicals in our bodies. Free radicals are natural byproducts of energy production that damage the body.
Antioxidant molecules decrease or reverse the effects of free radicals that have close links with the following health problems:
- HEART DISEASE
- CANCER
- ARTHRITIS
- STROKE
Superfoods are not cure-all foods. Dietitian Penny Kris- Etherton explains:
“A lot of people have unrealistic expectations about these foods, thinking they’ll be protected from chronic diseases and health problems. They may eat one or two of these nutrient-dense foods on top of a poor diet.”
Including superfoods as part of daily nutritional intake is great but only when consuming a healthy, balanced diet overall. Eat a “super diet” rather than to concentrate on individual foods.
GREAT SUPERFOODS FOR YOUR HEALTH
Regularly eating fruits and vegetables also has strong associations with a lower risk of many lifestyle-related health conditions and overall mortality.
The nutrients help promote a healthy complexion, nails, and hair and increase energy levels. They can also help maintain a healthy weight.
Berries
The higher levels of flavonoids in berries have been shown to lower risk of a heart attack. A few commonly identified superfood berries include Acai berries, blueberries raspberries, tart cherries, cranberries and goji berries.
They boast the following benefits:
- Acai berries: These are small, dark purple berries grown in South America. They contain 19 amino acids and many antioxidants.
- Blueberries: These are high in fiber, manganese, and vitamin K. Cranberries are high in a particular flavonoid that helps lower the risk of urinary track infection.
- Goji berries: These are a small red berry native to Asia that are high in vitamin C and E, along with many different types of flavonoids. They are frequently used in Eastern medicine to help treat diabetes and high blood pressure and maintain eye, liver, and kidney health.
Tea
Many foods considered to be “superfoods” are rich in color, often indicating that they are rich in antioxidants.
Tea contains few calories, helps with hydration, and is a good source of antioxidants.
Potent antioxidants found primarily in green tea have beneficial anti-inflammatory and anti-carcinogenic properties.
A study published in the Journal of Physiological Anthropology examined the effects of green tea, white tea, and water consumption on stress levels in 18 students.
The study suggested that both green and white tea had reduced stress levels and that white tea had an even greater effect. Larger studies are necessary to confirm this possible health benefit.
Green tea may also have an anti-arthritic effect by suppressing overall inflammation.
Leafy greens
People often identify kale, spinach, Swiss Chard beet greens, and collard greens as superfood leafy greens. These foods are rich in vitamins A, C, E, and K, and many B vitamins.
Leafy greens also contain an abundance of carotenoids, iron, magnesium, potassium, and calcium
One cup of kale provides 550 micrograms (mcg) of vitamin K, equivalent to over 680 percent of a person’s daily needs. Kale and other leafy greens are high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.
Salmon
The high omega 3 fatty acid content in salmon and other fatty fish, such as trout and herring, can reduce abnormal heartbeats, reduce cholesterol and slow the growth of arterial plaque.
Dark chocolate
Research discovered that dark chocolate is high in flavonoids. Flavonoids demonstrated a trusted source of antioxidant activity, prevent coronary heart disease and certain types of cancer, and boost the immune system.
The component in chocolate specifically responsible for these benefits is cacao powder. Manufacturers derive this from cacao beans. Make sure to check the sugar content of your dark chocolate.
Other superfoods
Superfoods gaining popularity include:
- spirulina
- blue-green algae
- garlic
- wheatgrass
- beets and beet juice
- turmeric
- Brazil nuts
- barley
YOUR DIET
A person can incorporate these foods into a varied healthy diet when available. However, do not overspend or search too widely trying to find them.
The secret is that any leafy green vegetable or berry in a grocery store will provide many of the same benefits an individual will find in the premium-priced superfoods.
Buy your produce in season and from local sources to ensure the highest nutrient content. Do not discount the humble apple or carrot either — all fruits and vegetables are essentially superfoods.
Replacing as many processed foods as possible with whole foods will drastically improve health.
Quick tips:
These tips can help you get more superfoods into your diet:
- Look at the colors on your plate. Is all of your food brown or beige? Then it is likely that antioxidant levels are low. Add in foods with rich color like kale, beets, and berries.
- Add shredded greens to soups and stir fries.
- Try replacing your beef or poultry with salmon or tofu.
- Add berries to oatmeal, cereal, salads or baked goods.
- Make sure you have a fruit or a vegetable every time you eat, including meals and snacks.
- Have a daily green or matcha tea.
- Make turmeric, cumin, oregano, ginger, clove, and cinnamon your go-to spices to amp up the antioxidant content of your meals.
- Snack on nuts, seeds.
- The importance of drinking water is essential to great health as well. Water is not only essential for our planet; it is also essential for a well functioning body. Did you know that drinking water can help your body to perform at optimal levels,? It can also boost your overall mood. Yes, water can help you to feel GREAT! So drink water daily and as often as possible.
Risks
Taking superfoods in supplement form is not the same as getting the nutrients from the real foods.
The U.S. Food and Drug Administration (FDA) warns that combining or taking too many supplements can be hazardous. Only use supplements that the FDA has approved.