Eating superfoods regularly is one of the best ways to get the best nutrition from each dollar you spend on food. Superfoods provide more nutrients than calories and they deliver multiple health benefits including boosting your immunity, increasing your strength and energy levelss and helping you to prevent disease. Here are just five of the superfoods you should eat with a brief explanation of the benefits they offer.
Kale
Kale is a green leafy vegetable. This nutritional powerhouse is rich in vitamins A, C, and K. Vitamin A promotes the health of the eyes and skin and it protects vital tracts and tissues in the body. For instance, it lines the respiratory tract and bladder walls. Thus, it prevents the growth of unhealthy bacteria. Vitamin K helps to protect against cancer and it is essential for a range of body functions such as blood clotting and healthy bones. One cup of kale contains the same amount of vitamin C you will find in an orange. Kale also contains more iron than beef per gram. Iron is essential for the formation of red blood cells and enzymes. To get a good dose of these nutrients, you should try to eat at least one cup daily.
Sardines
Sardines are small fish that are commonly canned in oil and eaten whole with the bones. A cup of this tasty fish contains at least 300 calories and a variety of minerals and vitamins. In addition to serving as a good source of protein, sardines are rich in nutrients that support cardiovascular health. They have a high concentration of omega-3 fatty acids that help to lower cholesterol and triglyceride levels. You can obtain up to 50% of the recommended daily value in one can of sardines. Sardines are also the richest source of vitamin B12, which improves the health of the cardiovascular system. Vitamin B12 regulates the amount of homocysteine in the blood and prevents damage to the walls of the arteries. Sardines are also a good source of vitamin D and phosphorus. Vitamin D is vital for calcium absorption while phosphorus aids the formation of healthy teeth and bones.
Pomegranate
Pomegranates are ruby red, delicious and nutrient dense fruits. They are rich in fibre and they contain powerful antioxidants including punicalagin, which is responsible for over 50% of the antioxidant effect of the fruit. Pomegranates help to improve memory when taken everyday in form of juice. They also help to prevent various forms of cancer. This fruit contains natural aromatase inhibitors which controls the production of estrogen and prevents the occurence of breast cancer. It also has anti-inflamatory effects that protect against various diseases. The phytochemicals in pomegranates also help to reduce blood pressure. A single cup of pomegranates will give you 4 grams of fibre daily.
Oatmeal
Oatmeal is a good source of soluble fibre. Soluble fibre helps to reduce the amount of bad cholesterol in the body. Oats also release contain protein which helps to slow down the release of sugar into blood stream. So eating oats about 3 hours before you do an intense workout can help you to burn more fat in the process. Eating slowly released carbohydrates does not spike your blood sugar. Thus, your body will store less fat and make burn more of the fat stored in your body. In addition, oatmeal contains calcium and potassium which help to reduce blood pressure.
Eating a serving of each of the foods highlighted here can help you to improve your health. Without spending a lot of money or additional time in the kitchen you add these superfoods to your diet and enjoy better health and vitality.
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