What are superfoods?
natural foods that contain a high
concentration of nutrients fall into the superfood category. These foods are
believed to have health benefits beyond those of 'common' foods due to rich
phytochemical and antioxidant content.
AVOCADOS:
Avocados are high in healthy
monounsaturated fat and obtain fiber, potassium, vitamin E, and magnesium.
Avocados are good to eat with salads or put it on the bread or sandwich.
GARLIC:
Garlic
is top of the list of potential cancer-preventive foods.
Not everyone would like garlic,
however it helps people a lot. Garlic is one of the potential cancer-preventive
food, it is a powerful antioxidant and anti-inflammatory food that
protects against heart disease, reduces blood pressure and lowers cholesterol
levels. It also has vitamins C and B6, manganese, and selenium.
|
Minerals
/ Vitamins
|
Amount
(per 100gm)
|
|
Copper
|
0.630
mg
|
|
Iron
|
1.200
mg
|
|
Manganese
|
0.860
mg
|
|
Phosphorous
|
310
mg
|
|
Calcium
|
30
mg
|
|
Zinc
|
1.930
mg
|
|
Carbohydrates
|
20.8
gm
|
|
Protein
|
6.3
gm
|
|
Thiamine
|
0.060
mg
|
|
Riboflavin
|
0.230
mg
|
|
Vitamin
C
|
13.0
mg
|
BLUEBERRIES:
Blueberries are one of the most
antioxidant rich foods in the world. It also obtains Manganese, Fiber, Vitamin
C.
Raw Blueberry Pudding Recipe:
Prep Time: 15 minutes
Total Time: 15 minutes
Yield: 4 cups
Ingredients:
4 cups fresh blueberries (or 2 (10
ounce) packages frozen)
2 cups sliced banana
1/2 cup medjool dates or other soft
dates
1 teaspoon lemon zest
1 cup macadamia nuts, raw cashews or
raw nut butter
Preparation:
Blend all of the ingredients
together on high speed for at least 30 seconds or until a thick, creamy
consistency is reached. If you don't have a high-speed blender and it is taking
a while to get the consistency you want, you may wish to take a little break in
between blending sessions so that the mixture doesn't get too hot.
ACAI BERRIES:
Acai Berries are an antioxident fruit that can help combat premature aging. (Source: ALAMY IMAGES)
Acai Berries obtains antioxidants
which help you to feel younger and give more energy to you, it also obtains
Fiber, Fatty Acids, VitaminC, Amino Acids. These factors can help you to lose
weight and be healthier.
GOJI BERRIES:
Goji Berries obtains huge
amounts of vitamin A, B1, B2, B6 and vitamin E. It also contains 500
times more vitamin C per weight than an orange and on average have more
beta-carotene than carrots.
OILY FISH:
As we know Oily Fish is rich in
omega-3essential fatty acids, it also obtains protein, vitamins A, B
,D and minerals. We can easily buy the fish oil in supermarket or Chemist
Warehouse
ADZUKI BEANS:
Adzuki beans are low in fat and
have anti-ageing properties but these small red beans have one of the highest
antioxidant ratings among superfoods. It is originally from China, and now they
are popular in Japan. It contains carbohydrates, folate, potassium, phosphorus,
magnesium, iron, manganese and zinc.
TOMATOES:
Lycopene is a flavonoid antioxidant,
is the unique phytochemical present in the tomatoes. Red varieties
are especially concentrated in this antioxidant. Zea-xanthin is another
flavonoid compound present abundantly in this vegetable.Tomatoes contain vitamins
A, C and E and potassium and other mineral salts.
QUINOA:
Quinoa is part of the spinach family and contains eight
essential proteins. The best alternative to rice and pasta for low-carb
junkies.
Quinoa is gluten-free, high in amino
acids, protein, vitamin B6, B1, B2, B3, and potassium. and it is a great
source of copper, zinc, iron, magnesium, and folate. Quinoa is useful for
vegetarian and those who are lactose intolerant.
BROCCOLI:
Broccoli is thought to boost your immune system.
Broccoli contains Vitamins
B1,Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid),
B6, B9 (Folate), Vitamin C and A. When it comes to minerals, healthy broccoli
contains: calcium, iron, magnesium, phosphorus, potassium, and zinc.
sources:
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