Since the civilized world became interested in a healthy lifestyle, and obesity in Western countries has become an epidemic, many people began to worry about their health and think about what they eat. The word “superfood” is heard by both professional athletes and fitness, and those who simply care about proper nutrition.
Germinated cereal seeds
No more cereal. It is better to start the day with wheat or soybean sprouts. This is one of the most useful foods since the seeds contain vitamins and minerals, lecithin and a large amount of fiber.
It is believed that dishes with germinated soybean seeds are low-calorie and very useful: they normalize metabolism, can affect concentration and memory, and can be used to prevent cardiovascular diseases.
Brown (Unpolished) Rice
For centuries in Japan, people have been eating what the sea will bring them, and brown rice. Everything changed when in the XVIII century the aristocracy set about polished rice. Noble people began to get sick a lack of vitamin B1 (thiamine) affected.
Of course, the fact that a serious illness is associated specifically with white rice was not immediately guessed. But in the XXI century, when the benefits of unpolished rice have been proven, there is no need to neglect this cereal. Today you can buy brown rice in any large store and eat it instead of white there will be much more benefit.
Avocado is a very nutritious and healthy semi-fruit semi-vegetable. By its potassium content, avocados are superior to bananas and contain beneficial polyunsaturated and monounsaturated fatty acids that can affect cholesterol plaques.
In addition, avocados are also a hearty ingredient for salads, toasts, and sandwiches. If you, like any resident of the northern latitudes, do not eat up greens and chicken breast, include avocados in the diet.
Spinach, broccoli and other greens
In the film about the sailor Popeye, the main character performed by Robin Williams acquired superpower thanks to spinach. A few handfuls of greens, of course, are unable to exert such an effect on the body, but spinach is indeed a very useful product.
Spinach contains unsaturated and saturated fatty acids; beta-carotene, vitamins PP, A, C, H, K, group B; selenium, calcium, phosphorus, magnesium, copper, sodium, potassium, manganese, iron and zinc. In broccoli, nutrients are no less. True, not everyone likes her. A few years ago, scientists found that a dislike for broccoli is laid at the genetic level, so do not reproach yourself and do not shove it by force.
Chia seeds are often added to puddings and similar desserts for example, as egg substitutes in vegan dishes. Chia seeds are able to absorb 10 times more liquid than they weigh themselves, and accordingly increase in size. There are also many benefits: chia seeds contain antioxidants, iron, vitamins, various minerals, as well as potassium and zinc.
Goji Berries, Acai and Cocoa Beans
Dried bright red goji berries are for some time sold in any more or less large supermarket. It is believed that a tablespoon of goji contains a gram of protein, a wild amount of vitamin C, 36% of the daily intake of vitamin A and only 18 calories.
Raw cocoa beans have a bitter taste and a bit like coffee beans. You can nibble them like this (in small doses), or you can wash them in powder and season with smoothies. Cocoa beans contain magnesium and iron, as well as a large number of antioxidants.
Acai berries are otherwise called no less than berries of youth. This is because they contain essential fatty acids, vitamins, minerals, and fiber, as well as the same antioxidants.
The fact that nuts are healthy no one doubts. Walnut is recognized as the champion among nuts, which is comparable in caloric value with butter and meat. There are fifty times more vitamins in it than in citrus fruits. It is believed that five to seven of these nuts per day improve memory.
Almond sweet nut is recognized as extremely useful. It is rich in mineral salts, vitamins, fats, and essential oils. The tastiest in the world is hazelnuts. It contains up to eighty percent fat and up to eighteen percent protein. Due to the fact that its calorie content is not too high, such a nut is acceptable for many diets.
The most useful fish
Tuna is often called “sea beef” for nutrition and taste. Indeed, tuna is not too similar to the fishy taste. It is difficult to exaggerate the benefits of tuna it contains a lot of beneficial amino acids and trace elements. At the same time, it’s caloric content does not exceed 80 kcal per 100 g. There is very little fat in tuna meat and there is zinc, phosphorus, calcium, selenium and vitamin D.
The most healthy meat
There is much debate about the benefits of meat some prefer to do without it at all, replacing animal food with vegetable. But if you can not do without meat, it is better to pay attention to the method of its preparation it is better to cook and bake than to fry. One of the most healthy types of meat is turkey. This is a dietary product, meat is rich in vitamins A and E, iron, magnesium, potassium and calcium.
It is important to understand that superfoods alone will not make you healthy, strong and omnipotent overnight. It is more likely prophylactic vitamin support of the body, which can only help in combination with a reasonable physical activity and a relatively healthy lifestyle.