Superfoods are both food and medicine: their characteristics belong to both categories. They are the most potent, superconcentrated, and nutrient-rich foods on the planet: they have a much more favorable cost/benefit ratio than our usual meals. 

Extremely tasty and rewarding, they can exponentially increase the body’s strength and vital energy and are the perfect choice to improve overall health, strengthen the immune system, increase the production of serotonin, enhance sexuality and cleanse and alkalize the organism. 

Superfoods meet and exceed our needs for proteins, vitamins, minerals, essential fatty acids, as well as the needs of our immune system and more. Nourishing ourselves at the deepest level possible, they are the real fuel of the “superhero” of our days.

The scientific studies highlight some of the current discoveries that identify superfoods as an important ingredient of a balanced diet: with their contribution, we can get more nutrition by eating less. 

Salmon

Salmon is one of the most nutritious foods on the planet. It is known that it has a high dose of omega-3 fatty acids, proteins, vitamin B12, and vitamin D. Salmon is loaded with selenium, vitamin B3, phosphorus and vitamin B6. Furthermore, this fish contains iodine, choline, vitamin B5, biotin and potassium.

The benefits of salmon include bone and joint improvement, neurological and brain repair, prevention of ADHD in young children, better vision, a well-functioning heart, healthy skin, and cancer prevention.

In my opinion, salmon is one of the best choices for protein because it is the most nutritious option with a digestion profile easier than red meat.

Spinach

Only one cup of spinach provides many nutrients and benefits for the human body. For one, it has a high amount of chlorophyll. It also has a low amount of calories and carbohydrates. Spinach has vitamins A, B6, C, E, and K. It has dietary fiber, folic acid, choline, riboflavin, and proteins.

Due to its mineral content, it contains magnesium, manganese, phosphorus, zinc, copper, iron, calcium and potassium. Finally, it also contains amino acids such as glutamic acid, aspartic acid, leucine, and lysine.

Because of the many vitamins, minerals, and phytonutrients found in spinach, it is expected to have many benefits for you and your body.

First, it provides extraordinary skin, promotes eye health, strengthens the immune system, protects the heart, promotes an excellent digestive system, fights diabetes, increases bone health, improves brain function, helps fetal development and fight cancer.

Blueberries

Blueberries have a high antioxidant content. Vitamins contain vitamins C, E and K. They also have vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin) and B6 (pyridoxine). Due to their mineral content, blueberries contain iron, magnesium, phosphorus, potassium, calcium, and zinc.

So what can these acidic berries do? For one, they can give you a smoother, healthier, younger-looking skin. Make sure your vision is in perfect shape. They reduce the risk of cognitive decline.

 Berries promote a healthy digestive system, which will lead to weight loss and proper weight management. Blueberries also fight against diabetes, cardiovascular disease, and cancer.

A smoothie is not complete without some blueberries.

 

Apples

Apples are a favorite snack for many people, young and old. This is because they have a fresh and sweet taste that will surely be an immediate success. And they not only taste great, but they also make you great. This fruit contains a good dose of dietary fiber and vitamins A, B2, B6, C, E, and K. They also possess manganese, copper, and polyphenols.

There are many ways in which apples benefit the body. Firstly, they are an excellent tool for losing weight as they are rich in fiber and water, ensuring that you feel full longer. 

They are great at promoting heart health, reducing the risk of stroke, decreasing levels of bad cholesterol, reducing the risk of diabetes, promoting healthy bowel bacteria, preventing breast cancer, fighting against asthma, improving bone health, preventing dementia and increasing brain function.

Avocado

People love this fruit for its rich flavor and its unique consistency. And for all its content, vitamin K is at the top of the list, followed by folate, vitamin C, potassium, vitamin B5, vitamin B6, and vitamin E.

Other nutrients include vitamin A, thiamin, riboflavin, niacin, manganese, magnesium, copper, iron, zinc and phosphorus. Avocados do not have cholesterol and sodium and are low in saturated fats. Furthermore, it is known as the fruit full of heart-healthy monounsaturated fats and lots of fiber.

Avocado consumption can help reduce cholesterol levels and triglyceride levels. They help to ensure that you are absorbing nutrients from other foods properly.

Kale

Kale must be on the list of the latest generation superfoods. It is known to be one of the most nutritious superfoods on the planet. It has vitamins A, B1, B2, B3, B6, C and K. This super green also has iron, phosphorus, manganese, calcium, copper, potassium and magnesium.

Also, Kale has very powerful antioxidants, such as quercetin and kaempferol. Kale also has omega-3 fatty acids and omega-6 fatty acids.

Kale is excellent for improving heart health and improves antioxidant function. It can be an excellent detoxifier for the body. Studies have suggested when eating this vegetable regularly during pregnancy; it can also help the child to have adequate birth weight, proper development of the face and heart and proper neural tube formation.

Kale was also connected with the help of the fight against cancer; especially breast cancer, colon cancer, bladder cancer, lung cancer, stomach cancer, and liver cancer.

Lemons

Lemons, especially in the form of juice, are preferred among health-conscious individuals. And this is not a joke. Lemon water improves the body. It has a very high vitamin C content, has 0 grams of fat and calories and minimum sugar. Other nutrients are potassium, folic acid, vitamin B6, thiamin, copper, fiber, magnesium and vitamin E.

The list of the benefits of lemon water is long, so cling to your seats. Firstly, it is an excellent help in proper digestion and detoxification. It stimulates the production of white blood cells, fights the cold and the flu, gives you younger-looking skin, improves the production of collagen, keeps the body adequately hydrated and helps to lose weight healthily.

Besides, lemon water improves your mood, increases the energy of your body, fights constipation and indigestion, helps in dental care, treats dandruff, soothes burns and minor scratches and helps with acne and eczema.

And finally, it helps stop internal bleeding, relieves respiratory problems, treats cholera and malaria, treats rheumatism and arthritis, relieves throat infections and lowers high blood pressure.

Watermelon

Watermelon is one of many favorite summer foods. It is fat-free and has low sodium and calories. It has very high levels of lycopene, in addition to antioxidants, amino acids, vitamin A, vitamin B6, and vitamin C.

Watermelons reduce the risk of heart disease due to their high lycopene content. They also improve blood flow, reduce the accumulation of excess fat, reduce hypertension and even lower blood pressure.

Their high water content also ensures that the body is adequately hydrated and can also prevent heat stroke. Besides, this fruit also promotes a healthy digestive system, relieves muscle pain, keeps the skin hydrated, encourages the production of collagen, prevents cancer, reduces inflammation, prevents macular degeneration and helps with erectile dysfunction.

Brazilian nuts

Traditional wisdom for weight loss says to stay away from fat, but diet experts have learned that monounsaturated fats are entering healthy nuts lower bad cholesterol and increase good cholesterol, making it a healthy snack for the heart.

 

• Selenium increases antioxidants in the body fights cancer and heart disease

 

• Vitamin E, which helps protect the body from free radicals and maintains the skin membrane

 

• Vital Vitamins and minerals which provide metabolic health

 

• Copper to prevent bone weakness and anemia

 

• Manganese to help create superoxide dismutase, an essential antioxidant enzyme
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Seaweed

Algae have a high content of nutrients, but exceptionally low in calories: a portion can even reach 30 calories. Companies are working to incorporate algae into foods that are more appealing to Western languages, including bread, chips, and soups.

 

• Reinforcement of the mucus that protects the wall of the intestine

 

• Slow digestion that releases energy over time

 

• Prevention of high blood pressure

 

• Detox properties that can help the body fight cancer

 

• Regulation of hormones

 

Broccoli

Like most high-performance greens, broccoli is rich in carotenoids, which help the body get rid of harmful compounds. Broccoli is the only green vegetarian with a high level of sulforaphane.

Sulforaphane rinses the chemicals that cause cancer from the body, making broccoli a champion among the superfoods. Other benefits of broccoli include:

 

• Increased heart health

 

• Possible increases in cognitive functioning

 

• Reduction of tumor growth

 

• Improved digestive health thanks to a high fiber

 

• Helps to maintain weight while consuming daily nutritional needs

 

Spirulina

Spirulina is rich in many vitamins, minerals, and proteins. You can buy it in pill, flake, or powder form and add it to smoothies or recipes.

 

• Increased immune support, which can improve the body’s ability to prevent or fight disease

 

• More healthy cardiac functions

 

• Possible protection against allergic reactions

 

• Reduction in the risk of oral cancer

 

• Reduces the risk of liver disorders

 

Ginger

Ginger is an unpleasant-looking root, but an exceptional flavor that we can use in the preparation of sauces, soups, marinades, main dishes, and even some desserts.

But beyond its culinary uses, it has become famous for many decades around the world for a very different matter. This root has multiple medicinal properties that promote our health in many ways.

It is an anti-inflammatory

You stomach your stomach

It can help regulate blood sugar

Helps to prevent heart disease

Fights infections

 

Dark chocolate

Dark chocolate is also a superfood. Who would have thought, right? It has antioxidants, caffeine, and bromine, as well as the phenylethylamine and serotonin antidepressants.

Because of its vitamin content, dark chocolate has pantothenic acid and vitamins A, B1, B2, B3 and E. For its mineral content; possesses calcium, copper, iron, magnesium, manganese, potassium, phosphorus, selenium and zinc.

Dark chocolate is useful in fighting free radicals. It also improves brain function, provides energy intake, prevents cancer, promotes heart health, enhances mood and offers better eyesight. Not too shabby for something that many people consider unhealthy.

The possibility of reducing blood pressure

Less chance of blood clots

Reduced inflammation

Improvement of cognitive functioning

Better mood

 

Extra virgin olive oil

Incorporate this superfood into your diet without making considerable changes to the daily dinner menu. Replace the butter with extra virgin olive oil when cooking vegetables or seasoning and roasting the bread.

Create your flavored flavoring by adding healthy spices such as garlic or turmeric to EVOO. Benefits of regular consumption of EVOO include:

• Reduced risk of heart attack
• reduced cholesterol
• Helps manage blood sugar levels
• Reduced inflammatory properties compared to non-virgin olive oils
• Reducing the risk of breast, digestive or respiratory cancer, as illustrated by a review of 25 in-depth studies

Grapes.

Like any citrus fruit, grapefruits offer a lot of vitamin C, which means they increase the functionality of the immune system. High concentrations of the vitamin have been shown to reduce the risk of heart problems, including stroke and heart attack. Other grapefruit health benefits include:

• Prevention of cancer that comes from lycopene
• Protects against Alzheimer’s disease.
• Liver detoxification
• Possible breast cancer prevention
• Lower cholesterol

 

Mulberry

These beautiful berries are one of the most beneficial and delicious fruits grown on earth. They have incredibly high amounts of vitamin C and antioxidants to increase energy and well-being. They have many health benefits, such as strengthening the immune system and the digestive system.

Berries are good for the eyes, are useful for anemia, regulate blood sugar and lower blood pressure. The raw and natural form is cultivated in some Mediterranean countries.

You can find the dried version of white or golden mulberries in some health stores. Mulberry molasses also has excellent health benefits.

The mulberries contain many vitamins and nutrients, but only 43 calories per 100 grams of berries, which make them a great snack or side dish for those looking to lose weight.

 

• Protection against stroke
• Potential cancer prevention
• Eye protection from harmful UV rays
• Increased blood capacity to transport oxygen

 

Brussels sprouts

Brussels sprouts are a great source of over a dozen vitamins and minerals, making them a natural addition to a low-calorie, high-nutrition weight loss diet.

 

• Detoxification
• Antioxidants for cancer prevention
• Anti-inflammatory properties
• Cardiovascular system support
• Ability to lower cholesterol

 

Pomegranates

Keep your sweet teeth in check with pomegranate seeds, which are low in calories. Other advantages include:

• Antioxidants that fight diseases
• High fiber content that supports digestive regularity
• Improves blood flow for better cardiovascular health
• Slows the growth of prostate cancer
• Reduction of bad cholesterol

 

Green Tea

Whether you drink it iced or hot, green tea is rich in powerful nutrients and a surprising number of antioxidants. The drink includes bioactive compounds that boost the immune system and improve overall health. Other advantages include:

 

• Increased brain function and cognitive abilities
• Increased fat burning to reduce weight
• Reduction of cancer risk
• A 20% reduction in the risk of heart disease for people who consume four cups a day
• Reduced risk of Parkinson’s or Alzheimer’s disease.

 

Sweet potato

Sweet potatoes contain a high concentration of vitamin C, but they are also active in vitamin A, which increases immune health and helps the body repair skin and other tissues. Other benefits of sweet potatoes are:

 

• Antioxidants that help the body fight diseases like cancer
• Anti-inflammatory properties
• Helps to regulate blood sugar
• Antifungal properties
• More efficient brain and nerve functions

 

Sardines

These fatty fish are a vital source of omega-3 fats, rivaling even with salmon. Also, they are full of calcium for bone construction.

Research shows that omega-3 can improve anything from your cholesterol profile to your mood, to your ability to ward off Alzheimer’s. Look for sardines packed in olive oil.

You can eat them directly from the can, but for a more sophisticated approach, wrap a sardine around an olive stuffed with almonds.

 

Kefir

Similar to yogurt, this milk-fermented beverage is produced by growing fresh milk with kefir grains.

Because kefir contains intestinal bacteria, it has been shown to reduce cholesterol, improve lactose digestion and improve the immune system.

Also, scientists at the University of Washington have recently shown that kefir was more effective than fruit juice or other dairy drinks to help people control hunger.

Search for kefir in the refrigerated section for the health of your local supermarket or in the dairy products department of health food stores, such as the Whole Foods Market.

Pour a glass for a light breakfast, a sweet snack, or as a substitute for the milkshake for dessert.

 

Acai berries

Derived from an Amazon palm, acai berries (ah-SIGH-ee) are grape-sized and have a similar taste to chocolate blueberries. Cultivated mainly in the country of Brazil.

A study by the Journal of Agricultural and Food Chemistry found that black-purple berries contain higher levels of antioxidants than pomegranates and blueberries.

And a University of Florida study found that an açai extract triggered a self-destruct response in 90 percent of the leukemic cells it comes in contact with – a promising discovery for scientists working to treat cancer.

You may need to travel to Brazil for the same berries, but you can get the benefits by drinking Bossa Nova Açai juice, available at Whole Foods Market, at Wild Oats stores.

 

Fish oil

Fish oils contain Omega 3 fatty acids that help the body to continue the metabolic process. It is anti-inflammatory and repairs the muscles near the joints. Fish oil supplements are the best possible source. They are better at meeting the recommended daily value compared to fatty fish.

 

Turkey Breast

The king of lean proteins, turkey, is excellent for a muscle-building diet. This L-tryptophan rich meal provides a lean, good source of protein and also reduces fat intake.

Quinoa

Quinoa is full of fiber and protein. It is also a gluten-free grain that can be very useful for people with celiac disease who are trying to gain some muscles

 

Oats

Oats add to the diet a dietary fiber that is essential for keeping the stomach muscles functioning properly and staying healthy.

 

Bee pollen

Honey bees produce bee pollen as food for immature bees. It is considered one of the whole grains of nature. It has high levels of amino acids and vital nutrients. Bee pollen has a high amount of B vitamins to help you fight tiredness and increase your energy.

 

Raw cocoa

This incredible superfood has high amounts of antioxidants that are higher than most fruits. Natural organic cocoa is also one of the most important sources of magnesium of plant origin. It has more calcium than cow’s milk and is an excellent source of serotonin which increases the feeling of well-being and happiness.

 

Bone Broth

Bone Broth is rich in minerals that support joint health and the immune system. High amounts of glycine in the bone broth help the liver to detoxify. It is useful in the process of bowel healing. The collagen found in the bone broth also helps to improve the skin, hair, and nails.

 

Aloe Vera

Aloe Vera is an excellent internal tonic for energy and well-being. Its juice heals the digestive tract, the skin, and is excellent for overall health and happiness. Aloe vera juice also stimulates your energy and defends your immune system.

 

Sprouts

There are different types of sprouts such as bean and alfalfa are the most popular. The buds contain high enzymes that help digestion and extract more vitamins, minerals, amino acids and essential fatty acids from the foods they eat.

Vitamins, minerals and essential fatty acid content increase during germination. Even the shoots are alkalizing. Therefore they have healing properties and help to prevent diseases caused by acidity.

 

Fermented foods

The natural fermentation of grains has been shown to preserve nutrients in food and to break food into a more digestible form. It is necessarily an ancient method to conserve food and improve nutrients.

Digestive support and improvement of mental health are the known benefits of fermented foods such as sauerkraut and kombucha.

 

Wild edible plants

These plants have great energizing and healing powers due to the high content of vitamins and minerals.

Dandelion leaves are beneficial for cleansing and detoxifying the liver. Nettles are also a good choice and have more minerals than other fruits and vegetables. You can find dandelion and nettle tea in most health food stores.

 

Chlorella

Chlorella is a type of seafood made from green algae and is similar to Spirulina. It is a powerful detoxification aid for heavy metals and other pesticides. Contains natural digestants and other enzymes that will improve digestion.

The chlorella is formed alkaline and helps to balance the pH level of the body. It also normalizes blood sugar and blood pressure. A combination of spirulina and chlorella can increase energy levels and make you more productive and focused.

 

Walnuts and soaked seeds

The main reason why it is necessary to impregnate nuts and seeds is to get rid of enzymatic inhibitors such as phytic acid. It is essential to reduce the phytic acid content of seeds and nuts to make the nutrients more bioavailable.

Walnuts and soaked seeds contain a reasonable amount of protein, healthy fats and vital minerals to nourish the body for more energy and well-being.

 

Goji berries

Goji berries come from Goji plants that have been grown in the Himalayan region. This superfood is an excellent source of antioxidants and vitamin C.

Also, these berries can increase energy levels giving the feeling of general well-being. If you want to experience more energy during the day and better focus and concentration, adding some Goji berries to your diet may be a good choice.

 

Lentils

Lentils are high in fiber and an excellent source of vitamins and minerals such as iron, potassium, folate, and niacin. They also contain high amounts of low-fat protein and carbohydrates, making this a perfect vegetarian or vegan food that should be eaten regularly. If you are a heavy meat-eater, you should consider occasionally replacing red meat with lentils.

Moreover, lentil soup is a great way to start your meal, and it tastes delicious. Lentil soup is a favorite food in the Mediterranean and some eastern countries. You can also be creative and prepare burgers or lentil patties.

 

Black beans

Another type of legumes that should be eaten regularly is black beans. The fiber in black beans helps reduce the total amount of cholesterol in the blood and decreases the risk of heart disease. They are rich in fiber to help with constipation and digestive problems.

Beans also provide complete amino acid if eaten with rice, has complex carbohydrates and has a low-fat content. Rice and black beans are the most popular and most commonly consumed food in Brazil. You can find the black bean and black bean burgers in some restaurants in your area or cook them at home. Do not forget to immerse them for about 8-10 hours before cooking them.

 

Garlic

Do you remember the last time you got sick with a cold or an infection and did you notice the effect on your energy and productivity?

Garlic is a natural antibiotic that should be eaten regularly to strengthen the immune system and to fight chest infections, cough, and congestion. Also, contains vitamin B6, vitamin C, and iodine for thyroid health. You can add some low-fat yogurt and enjoy your meals.

 

Chia and flax seeds

These small seeds offer an abundance of health benefits, not least of which are valuable omega-three fatty acids, alpha-linolenic acid (ALA). Flax seeds should be ground; otherwise, they will not be fully digested. If you do not like fish oil, you can replace it with these healthy seeds and add them to your diet for an additional supply of energy.

 

Cauliflower

High in antioxidants and rich in vitamins, this food is one of the healthiest vegetables to eat regularly steamed or cooked. Cauliflower helps reduce inflammation that affects the healing process and energy levels.

The high fiber content helps to purify the digestive tract. Cauliflower is a delicious and natural food for weight loss and an excellent choice for vegetarians and vegans.

 

Wheatgrass

Wheatgrass juice is an excellent energizer. The human body completely assimilates the abundance of nutrients in wheatgrass juice in less than 30 minutes; so it’s a great source of quick energy.

Above all, wheatgrass juice has healing benefits for bones, hair, kidneys, liver, and spleen to increase vitality and rejuvenation.

 

Dates

High in carbohydrates, potassium, and other minerals, times are a solid fuel for performance and recovery.

In addition to feeding your workout, you can also recover the high carbohydrate content of the dates. After a workout, the muscles are particularly sensitive to insulin, and the ability to store glycogen is maximized. Loading post-sweat carbohydrates will increase your energy stores and help improve performance in back-to-back workouts, two to a day, or tomorrow’s training.

Moreover, when they are eaten together with post-training proteins, the dates can stimulate an anabolic or construction phase in which the body reconstructs, recovers and becomes stronger.

 

They are full of slow-burning carbohydrates

They can help you recover faster

It is a natural sweetener

They help to prevent muscle cramps

It is a super Easy Snack

 

Cherries

These little gems are loaded with nutrients and powerful antioxidants. Opt for a handful of sweet red cherries after a workout to increase muscle recovery time and reduce inflammation. The soluble pigments of glycosides (anthocyanins) that make red cherries, along with phytosterols (plant steroids), will keep you looking and feeling good.

The best fruits of the summer season – cherries – can help alleviate muscle pain and assist in the resumption of training.

Although the research specifically examined acidic cherries in the form of juice and the response of elite athletes, the results of this study provide good news for lovers of sweet cherry, especially when they try to recover from a workout or tend to muscle pain.

Like all antioxidants, anthocyanins help to fight oxidative stress in the body, which can indeed occur after having put a strain on the muscles of the body during a particularly demanding workout or activity.