Friday, October 13, 2017

6 Superfoods That You Should Be Eating More

Happy Friday! This week's guest post is by Susan Conley from Cook the Stone (cookthestone.com) who is kinda a superfood-manic. I am pretty sure you have heard of superfood before, let's see what Susan has to share about these superfoods that you should be eating more.

The term “superfood” has been abused as of late. Whenever there’s a new food supplement introduced in the market, expect its makers to label it as a superfood to highlight its nutritional value. But this trend should not make you cynical of foods that are in reality packed with all sorts of nutrients that can keep us healthy.  In this article, I will list down some of the true-blue superfoods that everyone should be eating more of.

1. Eggs

Source: Huffington Post

Do you love eggs? Let me tell you something--- I can’t have breakfast without it. Whether it’s a sunny side up or scrambled eggs, I should always eat eggs in the morning. Why? Not only because it’s delicious; eggs are also very nutritious. 

A large egg contains high levels of iron, selenium phosphorus and vitamins A, B2 and B 5. It also has choline, a nutrient that supports brain function. It is also rich in two antioxidants that promote good eyesight—zeaxanthin and lutein.

And don’t worry as eggs won’t cause heart disease unlike what your folks used to believe in.

2. Dark chocolate

Source: NPR

Yes, you read it right! Dark chocolate is among the super foods that you should be eating more of. If you have the proverbial sweet tooth, this one’s a bit of good news, right? Dark chocolate is derived from cocoa tree seed which is one of the best antioxidant sources in the world. It can help improve your health and lower heart disease risks.

You may not believe it, but a 100-gram bar of dark chocolate already has 11 grams of fibre. It can also supply 67 percent of the recommended daily value for iron; 89 percent for copper and 98 for manganese. It is also rich in zinc, potassium, selenium, and phosphorus.

Dark chocolate may also help in improving blood flow, lower blood pressure and reduce the risks of cardiovascular disease. It can also protect your skin against the harmful rays of the sun; and even promote cognitive function. However, keep in mind that you should eat dark chocolate and not the crappy, sugar-loaded ones.

3. Salmon

Source: NYTimes


Loaded with omega-3 fatty acids, salmon will always be in the list of the most nutritious foods. Salmon is not only a good food to eat more of if you want to lose weight. It can also help lower your risks of heart disease.

Omega-3 fatty acids have been proven to lower the risks of cardiovascular disease. One study even suggests that eating 3 ounces of salmon two times a week can increase HDL cholesterol levels (yes, the good cholesterol) and maintain a well-functioning circulatory system. Researchers have also associated omega-3 fatty acids to superior sun protection. Eating more salmon thus can protect against skin damage caused by ultraviolet rays.

Here’s a delicious salmon recipe that I am sure you will like.

4. Spinach

Source: sobeys

If you are old enough to remember, the cartoon character Popeye will consume a can of spinach, and that would be enough for him to fight off his enemies. Well, spinach is really a superfood just like what was depicted in the old cartoons. It may not really give you Superman-like strength within a few minutes of consumption, but it has a host of benefits to your health.

Like most of the foods in this list, spinach is packed with antioxidants.  It has lutein and zeaxanthin that protects the eyes against macular degeneration. It also has vitamin C and beta-carotene that promotes the superior immune system.

Did you know that a cup of fresh spinach leaves can nearly double your recommended daily value for vitamin K which promotes bone health and cardiovascular function?  Spinach is also a great source of iron which can keep your nails and hair strong and healthy.

5. Oats

Source: celiac

If you’re fond of eating oatmeal in the morning, then good for you! Oats are one of the super foods that we should be getting more of. Whole grain oats are one of the best soluble fibre sources. Oats can aid digestion so you will become more regular. It can also improve your body’s metabolism. There are other lots of wonderful things that oats can do to your body like reducing bad cholesterol in the body and controlling blood sugar levels.

6. Chia seeds

Source: naturalcave

Don’t let the size of chia seeds fool you. They’re loaded with nutrients, antioxidants and omega-3 fatty acids. In fact, a one-ounce serving of this superfood will give you 11.2 grams of fibre, 13 grams of carbohydrates and 5.6 grams of protein.

Chia seeds are high in fibre. Aside from promoting good digestion, high-fibre foods like chia seeds can help you lose weight because you will feel full for a longer period. Chia seeds also have high levels of omega-3 fatty acids and even alpha-linoleic acids both of which have been associated with weight loss. You can also lower your risks of cardiovascular diseases when you eat more of chia seeds.  It can also keep blood sugar levels under control, and its omega-3 fatty acids can fight heart disease.

7. Bananas

Source: equalexchange

Today’s kids may know bananas as the food that the Minions love. But adults should teach their kids of the health benefits of this superfood, so the young ones will be encouraged to eat more of this fruit. Bananas have high levels of carotenoids, vitamins A, B6 and C. They’re also great for weight loss as an average banana has around 3 grams of fibre. Eat a banana in the middle of the day so that you won’t be tempted to grab munchies.

And for adults who love to drink, bananas are the perfect cure for those pesky hangovers. The secret is in the high levels of potassium in bananas that can replace lost electrolytes. And bananas can also aid in having normal bowel function.Now that you have learned what these six superfoods can do to your health, I highly recommend that you start stocking up on them now and more importantly, to start eating them!