OUR TOP TEN SUPER FOODS

Kale can also help you lose weight.  Because of its low caloric content but high water content, kale has a low energy density.  Eating foods that are low in energy density has been shown to help aid in weight loss.

But the real superpower of kale is the cancer-fighting compounds it contains. The first of these is sulforaphane, which has been shown to battle the formation of cancer cells. Another is indole-3-carbinol, which also helps prevent the development of cancer cells within the body.

So next time you whip up a salad, add some spinach with the knowledge that you’re doing something super for your health and well-being.

These berries have been proven effective in preventing the risk of heart disease by helping reduce cholesterol levels. On account of their high levels of antioxidants, berries are a known cancer fighter. In fact, one study found that berries can help prevent cancer growth within the esophagus, colon, mouth, and breast specifically. 

Studies have also shown that berries can help protect artery walls against high blood pressure levels. They also offer anti-diabetic properties by helping increase insulin sensitivity. 

Eating berries is also great for our skin. They are high in an antioxidant called ellagic acid which helps protect the skin from sun damage by preventing the breakdown of collagen when our skin is overexposed to the sun.

And when it comes to adding berries to your diet, they are incredibly versatile. You can eat them raw, mix them into smoothies, top your oatmeal with them, or toss them into a fruit bowl of other fresh fruit. 

Garlic has been famous in the culinary world for its distinctive flavor and aroma for centuries, but it’s also been used just as long for medicinal purposes. 

For example, it has been proven that garlic can help combat illnesses such as the common cold. How? It turns out that garlic can boost the function of our immune system. One study found that taking aged garlic extract while battling the flu or cold can reduce the number of days you are sick up to 61%. 

Eating avocado has also been linked to reducing the risk of heart disease, diabetes, metabolic syndrome, and certain types of cancer. 

Plus, it’s easy to get the benefits from avocado because you can eat it in various ways. Dip fresh veggies in homemade guacamole, or add some fresh avocado to your favorite sandwich or salad.

Unlike its sweeter counterparts; milk and white chocolate, dark chocolate is loaded with nutrients. 

100 grams of quality  dark chocolate that contains 70% cocoa or higher provides us with,

• 98% of the RDI (Recommended daily intake) for manganese
• 89% of the RDI for copper
• 67% of the RDI for iron
• 58% of the RDI for magnesium
• 11 grams of fiber

Even with all its health benefits, we cannot just start eating all the dark chocolate we want.  Dark chocolate is also extremely calorie dense (the 100 grams mentioned earlier would be 600 calories) and can still contain high sugar levels in some cases. 

So it is best to consume dark chocolate in moderation still.  However, when the occasion calls for it, there’s no reason why you shouldn’t have your fun and plenty of healthy dark chocolate too.

Containing both soluble and insoluble fiber, sweet potatoes are also excellent proponents of gut health. Both soluble and insoluble fibers can be fermented by bacteria in the gut, creating short-chained fatty acids as a result. These short-chained fatty acids fuel the cells of our intestine and keep them healthy.   

It is also worth noting that diets rich in fiber-rich foods such as sweet potatoes can lower the risk of developing colon cancer thanks to promoting regular, healthy bowel movements.

They  also provide ample amounts of vitamin B3, potassium, vitamin B1, zinc, and vitamin B2. 

Chia seeds are composed of 40% fiber, making them one of the world’s best fiber sources.  Because of their high fiber content, chia seeds can absorb 10x their weight in water, creating a gel-like substance within your stomach. As a result, chia seeds can help you feel fuller for longer, reducing the number of calories you eat throughout the day, which helps you lose weight over time.

Chia seeds are also high in essential nutrients, particularly calcium.  The calcium levels in chia seeds are higher than most dairy products. This makes chia seeds an excellent source of bone-building calcium, especially for people who do not eat dairy.  Adding chia seeds to your diet, especially for women, can be a great way to strengthen bones and prevent osteoporosis.

Since chia seeds are small enough and do not need to be grounded like flax seeds, it is incredibly easy to add them to almost anything to gain their health benefits. 

Can you consider tea a superfood? Yes, you can, especially when green tea is one of the planet’s healthiest beverages. 

First of all, green tea is a cancer fighter. It contains high amounts of polyphenols, a compound known to help reduce inflammation. Green tea also contains the catechin epigallocatechin-3-gallate (EGCG), a natural antioxidant that helps fight cell damage. Together with polyphenols and EGCG, help reduce the amount of cancer-causing free radicals in the body. 

Green tea also can help accelerate  fat burning by providing a metabolic boost within the body. In one study, green tea extract was shown to improve calorie burning by 4%.  Another study showed green tea increased fat oxidation by 17%. 

So if you want to lose weight, improve brain health, and reduce your chances of developing diabetes, consider adding a cup or two of hot or iced high-quality green tea to your daily routine. 

Superfoods and Us

The health benefits of these ten foods have been around for thousands of years, long before any marketing team within the food industry. 

We don’t need to follow any trend to start enjoying kale, spinach, the ancient chia seed, or a comforting cup of green tea.  Adding these and other healthy foods to any balanced diet can provide us with ample health benefits. 

Food can be a natural form of medicine, as we now know.  Remember, many of the superfoods we listed here can help battle cancer, Alzheimer’s, dementia, and diabetes.  Others, such as garlic, can improve immune function and help fight off the common cold and flu.  Chia seeds and sweet potatoes help keep our digestive system healthy, while avocados and berries can reduce inflammation throughout the body. 

Perhaps these foods had to become known as superfoods because we forgot what we already knew.  In a world of preservatives, fast food, and artificial sweeteners, we lost touch with the natural world and all it has to offer us.