Top 10 Superfoods
Egg whites are a versatile low-calorie, fat-free, high-quality protein choice. For only 17 calories you get 4 g of protein per egg white—talk about lean protein! Egg whites can help you maintain strong bones, muscles, nails, and hair. Plus, all that protein will help you stay satisfied for hours after a meal. Egg whites can be eaten hard-boiled on their own, enjoyed as a topping for salad, or substituted for whole eggs in egg salad; they can also be used as the base of a vegetable omelet or in place of whole eggs in baked goods.
Turmeric root powder it’s astronomically high ORAC value of 127,068 isn’t the only reason this superspice should be on your list.
Turmeric is one of, if not the most, studied superfood. The reason? Curcumin – the active ingredient/compound in turmeric – has been linked to a number of health benefits.
It has been said that inflammation causes or contributes to almost every major diseases, according to Dr. Bharat Aggarwal, professor of medicine at the University of Texas MD Anderson Cancer Center. he says “Wherever inflammation is a problem, curcumin may be helpful”.
They’ll satisfy your craving for starches but are far healthier than their white, nutritionally lacking cousins. Carotenoids, vitamin C, potassium and fibre are just a few of the benefits of eating this savoury-sweet veggie, which is ranked among the highest vegetables on the nutrition scale. Sweet potatoes can help stabilise blood sugar, making them a great choice for diabetics, and are relatively low in calories.
Eating a handful of nuts such as almonds, walnuts, will not only satisfy your hunger, it will also help your heart. Nuts are loaded with heart-healthy fats, protein, vitamins, and minerals.
If you are looking to reduce your risk for heart disease, adding flaxseeds to your diet is an excellent idea. Flaxseeds contain omega-3 fatty acids, fibre and phytoestrogens that boost heart health.
Flaxseeds may be useful as a part of a weight loss diet. They contain soluble fiber, which becomes highly sticky when mixed with water. This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss.
A study on weight loss diets showed that flaxseeds decreased inflammatory markers by 25–46%, compared to weight loss diets without them.
Berries are considered as a superfood owing to its special health benefits, including lowering your risk of heart disease
Blueberries have more antioxidants-those magical molecules that can help prevent a host of maladies-than 40 other common fruits and vegetables tested.
The antioxidant plant pigments that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss. They’re also tops when it comes to preventing urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria from sticking to bladder walls.
Chia seeds are among the healthiest foods on the planet, they are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke). Chia seeds are also rich in antioxidants and full of fiber, magnesium, zinc, iron and calcium.
Chia seed contains a wealth of fiber. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will keep you full longer than many other seeds. Amazingly, chia gel can also be used as a substitute for eggs in many baked goods.
You may or may not have heard of Black seed (nigella sativa) however these seeds are absolutely loaded with health benefits. Also referred to as black caraway, black cumin, and Roman coriander, these little seeds pack a powerful punch, offering protection against things like MRSA and cancer, it also helps reducing mutant cell proliferation. It may also reduce histamine production, helping to alleviate inflammatory conditions, and also reduces the activity of parasites and bacteria in the mouth and gut.
Nigella Sativa seeds are carminative, meaning they aid in digestion and may decrease gas, bloating and stomach pain. Black seed oil is often sometimes used in remedies for intestinal parasites. In preliminary studies, it was also shown to inhibit the growth of colon cancer cells with no negative side effects.
A complete protein, quinoa has all the essential amino acids needed to build metabolism-revving muscle. Quinoa Reduced-calorie dieters eating about 115 g of protein daily lost 22 percent more fat after four months than those who ate 70 g per day, The Journal of Nutrition reports.
Healthful monounsaturated fats found in olive oil could potentially switch on genes related to fat burning and storage. Dieters on a low-cal plan emphasizing monounsaturated fats, protein and complex carbs lost almost double the weight that dieters who ate the same calories but less total fat and protein and more carbs lost, a study in the Archives of Internal Medicine reveals.