super food It is a food rich in antioxidants, vitamins, minerals and other nutrients.they offer many health benefits For the human body, including strengthening the immune system and helping prevent disease.
Amy Fisher, a registered dietitian in the United States, recently good housekeeping Website for her list of top 10 superfoods:
1. Fermented food
Fermented foods are generally rich in a variety of live, active cultures that promote the growth of beneficial bacteria in the gut, thereby maintaining gut health. Intake of fermented foods It also helps maintain weight and reduce the risk of diabetes, cancer, and cardiovascular disease.
Researchers at Stanford University randomly assigned 36 healthy adults to a 10-week diet containing fermented or high-fiber foods.of result Consuming more fermented foods was shown to promote microbiome diversity and induce immune responses.
of International Probiotics and Prebiotics Science Association (ISAPP) Note that not all fermented foods contain live cultures. Many products undergo a post-fermentation treatment that kills or removes living microorganisms. Examples of fermented foods that do not have live microorganisms when consumed include bread, soy sauce, chocolate, and most beer and wine.
Fermented foods with live cultures include yogurt, aged cheese, kefir, unheated fermented vegetables such as sauerkraut, tempeh, and kombucha.
2. Cruciferous vegetables
Cruciferous vegetables are a rich source of antioxidants and vitamins, including carotenoids, polyphenols, vitamin C and folic acid. They are also high in glucosinolates, compounds that break down into potent anticancer substances such as indoles and isothiocyanates, as demonstrated in in vitro and animal studies.
Several studies have shown that consumption of cruciferous vegetables is inversely associated with cancer risk, including pancreatic, lung, and cancer. breast cancer.
Cruciferous vegetables contain goitrogens, which can interfere with iodine absorption. Therefore, people with hypothyroidism should avoid eating raw cruciferous vegetables and should heat them before eating.
Common cruciferous vegetables include broccoli, cabbage, cauliflower, kale, turnip leaves, mustard greens, and radishes.
3. Ginger and Turmeric
ginger and turmeric functional food It belongs to the ginger family. They are widely used as teas, spices, dietary supplements, and natural remedies for their anti-inflammatory and immune-enhancing properties.
Eating ginger helps relieve nausea and vomiting and Relief of muscle soreness from exercise.
and meta-analysis Researchers published in Molecules concluded that ginger is a “valuable candidate” for the treatment and prevention of dementia.
Curcumin is one of the active ingredients in turmeric.The study found that it Effective anti-inflammatory and anti-proliferative agentfor sale Anti-inflammatory and anti-tumor effect In vitro and animal models.
a study Researchers published in Biochemical and Biophysical Research Communications established that curcumin may have beneficial effects in animal models of diabetes by lowering blood sugar levels and ameliorating long-term complications of diabetes. bottom.
Curcumin is rapidly metabolized and poorly available in the human body, while piperine can improve its absorption efficiency. the study Consuming turmeric with black pepper has been demonstrated to increase curcumin bioavailability by 2,000%.
4. Berries
Berries are a natural source of phytochemicals with powerful antioxidant properties. Rich in polyphenols that combine both. Antioxidant and antibacterial properties It can protect against free radical damage. Consuming berries helps prevent osteoporosis, neurodegenerative diseases, and inflammation.
in berry high anthocyanin contentcardiovascular disease, some metabolic diseases, diabetes, cancer, and microbial infections. They have neuroprotective effects and can also improve visual performance.
researcher found High anthocyanin intake may reduce the risk of myocardial infarction (MI) in young women, based on an 18-year follow-up study of 93,600 women aged 25 to 42.
Common berries include blueberries, cranberries, mulberries, black currants, strawberries, raspberries, and blackberries.
5. Beans
Legumes are a rich source of bioactive compounds such as carbohydrates (polysaccharides and oligosaccharides), proteins, phenolic compounds (phenolic acids, flavonoids, proanthocyanidins) and various minerals and minerals that are beneficial to human health. It is also rich in vitamins.
the study Legumes have been found to contain large amounts of resistant starch, which helps regulate blood sugar and blood pressure and promote a healthy gut microbiome. Peptides released from family plants also exhibit antithrombotic and antihypertensive properties and may help prevent hyperglycemia.
Common legumes include peas, chickpeas, soybeans, kidney beans, lentils, and black beans.
6. Hemp seed
The seeds of the hemp plant can be eaten or used to make oil after the outer husk is removed. good nutritional value This is because it is rich in essential fatty acids (EFAs) and other polyunsaturated fatty acids (PUFAs) required by the human body.
Hemp seeds have almost the same protein as soybeans and are rich in vitamin E and minerals such as potassium, phosphorus, sodium, magnesium, calcium, sulfur, zinc and iron. Additionally, hemp seeds contain high levels of omega-3 and omega-6 fatty acids that are beneficial for cardiovascular health.
according to study As published in Frontiers in Immunology, foods containing hemp seeds do not contribute to obesity and act as a source of healthy fats that protect the gut and provide anti-inflammatory benefits.
7. Coffee
Coffee is one of the most popular drinks around the world. Studies have shown that drinking coffee reduces the risk of developing the disease. Parkinson’s disease, type 2 diabetes, head and neck cancer, colorectal cancer, breast cancer, liver cancer.
a study A study published in the British Medical Journal found that compared to non-coffee drinkers, those who drank three to four cups of coffee daily had lower all-cause mortality and cardiovascular mortality, and were more likely to have cardiovascular and liver disease. significantly reduced risk of developing
However, overdose of coffee should be avoided.according to Food and Drug Administration (FDA)A healthy adult should not consume more than 400mg of caffeine daily. I have. Overdose of caffeine can lead to insomnia, increased heart rate, nervousness, anxiety, and stomach discomfort.
8. Pomegranate
Pomegranate antioxidant food Rich in flavonoids, anthocyanins, tannins, punicic acid and alkaloids. It has antihypertensive, antiatherogenic, and anti-inflammatory properties. Additionally, pomegranate juice has been found to have stronger antioxidant properties than red wine and green tea.
Pomegranate helps prevent and treat various diseases such as cancer, cardiovascular disease, rheumatoid arthritis, and osteoarthritis. It is also beneficial for the reproductive system and can promote wound healing.
9. Dark chocolate
Chocolate contains healthy nutrients for the heartFlavonoids, methylxanthines, polyphenols, stearic acid and more can reduce inflammation and increase good cholesterol (HDL cholesterol).
in a study A study published in the European Journal of Preventive Cardiology found that eating chocolate at least once a week reduced the risk of coronary artery disease by 8% compared to eating chocolate less than once a week.
10. Artichoke
Artichokes are a common ingredient in Mediterranean cuisine.artichoke extract replenishment It can significantly lower total cholesterol, LDL cholesterol, and triglycerides, potentially benefiting hyperlipidemic patients on lipid-lowering therapy.
a study Supplementation with artichoke leaf extract (ALE), published in the Journal of Medicinal Food, may help prevent the progression of liver diseases such as non-alcoholic steatohepatitis and fatty liver.
summary
While certain foods may have health benefits, it’s important to note that processing can compromise your health. For example, commercial bottled green tea is often made using lower quality tea leaves cut into small pieces and brewed with sugar. Similarly, many commercial fruit juices contain high levels of sugar.
Some superfoods may offer additional benefits to a healthy diet, but variety and moderation are just as important. In addition to incorporating a variety of foods, they should not be consumed in moderation. Some superfoods may interfere with medication or treatment in individuals with chronic diseases. It is essential to consult a doctor or nutritionist before incorporating them into your diet.
