17 Jul List of 4 Fascinating Superfood to Amplify Your Nutrients Intake
Some foods are packing more nutrients and benefits than the other, and people refer these foods as “superfood”. Despite the name being “super”, these foods are quite common apparently, it’s the food that you can easily found in the grocery store. It was oftenly overlooked because how simple it is, and we can’t exactly tell what nutrients that is contained in the food we ate just by eating it. So with this article, we want to introduce you to this simple yet nutrient rich superfood to make your meal healthier.
The favourite green, leafy veggies chosen by Popeye the Sailorman, spinach is a superfood loaded with tons of nutrients in a low-calorie package. Providing protein, iron, vitamins, and minerals, spinach is good to nourish skin, hair, and bone health. For people with diabetes, spinach is capable to maintain their blood glucose control. The veggie has different types include savoy spinach, flat spinach, and semi-savoy spinach. One cup of spinach, contains 167 mg of potassium, 30 mg of calcium, 24 mg of magnesium, and 0.86 g of protein.
In medical point of view, spinach contains an antioxidant known as “alpha-lipoic acid”, helpful for diabetes patients to lower glucose levels, increase insulin sensitivity, and prevent oxidative, stress-induced changes. Due to it’s high potassium content, it is recommended for people with high blood pressure as reduce the effects of sodium in the body. With a large quantity of of vitamin A and vitamin C, spinach moderates the production of oil in the skin pores and hair follicles to moisturize the skin and hair.
This superfood has been used by various cultures throughout history, particularly in Mediterranean, Middle-Eastern, and South-East-Asian cuisines. You can prepare spinach quite easily into any diet, as it is cheap and easy to prepare, it can be added as an ingredient to many dishes and either cooked or served raw. It is available fresh, frozen, or canned. Known dish to use a handful of spinach are creamed spinach, spinach puff, or you can just stuff spinaches in pastas, soup, wrap, sandwich, and omelette.
Seafood is known to be very rich in protein, and salmon was the superfood among the category. Salmon is full of healthy protein that improves heart health, brain function, bone strength and more. Nutritious, healthy, and delicious, we can assure that you will love and couldn’t resist salmon. In a 100 g of boneless salmon, it contains 18.4g of protein for body development, and 2.25g of omega 3 to prevent cardiovascular disease and brain development. With vitamins consist of Vitamin A, D, and B12.
Eating salmon at least twice a week will enhance and protect your heart’s health, reducing the risk of dying from cardiovascular disease by 35%. Omega 3s in salmon could support your blood circulation, reduce the chances of blood clots, and protect our arteries, and don’t forget brain development. Various vitamins in salmon is useful to maintain a healthy bone, eyes, skin and hair. Consuming salmon frequently can help you lose weight and keep it off by increasing your metabolic rate and control your appetite.
The next superfood came from the nuts and beans family, it is almond. If you’re looking for calcium in your diet, you might want to consume almonds as an after-meal snack. Almond is the richest source of calcium out of all the nuts, with 23mg of calcium in just one serving. Next to calcium, Almond is rich in vitamin E, and has valuable amount of protein for those who choose to be a vegetarian. Enjoy these nuts raw as a tasty snack or try oven-roast them for a warm treat on a cold day. However, careful with it’s high calories, keep the protion in check.
Almond milk is a perfect choice for vegetarian or a lactose intolerant person, as it is 100% dairy. Almond milk is made by soaking almonds overnight, and blend the almonds with clean water. Then we strain the mixture to remove the solids, resulting in a nutty flavor and a creamy texture similar to that of regular milk. Health benefits include lower blood sugar levels, blood pressure and cholesterol levels, and reduce hunger and promote weight loss. However, it might be problematic for those with peanut allergy, even if it was in a milk form.
Broccoli is the second veggies that made it to the superfood list, as it is low in calories but contains a wealthy amount of nutrients and antioxidants that support many parts of human health. Broccoli is a cruciferous vegetable, meaning a vegetables of the family Brassicaceae. Nutrients such as vitamins, minerals, and antioxidants, that will help prevent the development of various conditions. So during natural processes such as metabolism, the body produces free radical that are toxic in large amounts, and broccoli helps the body to eliminate them.
Fibers in this superfood can help promote a healthy digestive tract, and lower the risk of colon cancer. Vitamins in broccoli is an antioxidants that supports the immune system. And may help prevent cancer, cardiovascular disease, cataracts, and anemia. Vitamin C in broccoli can helps the body produce collagen, good for skin health. Broccoli is best served as an additional ingredients of a dish, like Panda Express’ Beef and Broccoli, or maybe broccoli and shrimp stir fry (just don’t put it on a pizza, it’s gross)
This article is continued to part 2, you can click here for more superfoods: List of 4 Fascinating Superfood to Amplify Your Nutrients Intake (Part 2)
For more healthy food options, you can read: Healthy Food You Should Eat Daily