Health Ideas

15 superfoods that are essential to your health

Everyone knows this. Food and health are closely linked. Our diet is even the primary factor in preventing certain diseases. And to put all the chances on our side, why not rely on some superfoods? Foods whose nutritional value is qualified as exceptional.

Vitamins, minerals, trace elements, amino acids, proteins, and antioxidants. These foods seem to have it all. And most of them even taste delicious. Especially when combined with a few delicately prepared recipes.

Healthy and nutritious food have always been the best source of nutrients that are essential for our body. But choosing the right foods can be confusing – what’s in season, what foods should be eaten together for better absorption, etc. Luckily, research has found superfoods that you can include in your diet to get all the essential and nutritious elements from food.

Bulgur, the cereal of a healthy diet

Bulgur is becoming increasingly popular with people looking for a healthy diet. This cereal has a low glycemic index and is low in fat. Bulgur is also rich in fiber and has interesting concentrations of vitamins (B, E, and K) and minerals (phosphorus, magnesium, iron, and zinc).

Bulgur is slowly digested and helps regulate blood sugar and cholesterol levels. It would also allow fighting against tiredness. And it would benefit from anti-inflammatory virtues.

You will appreciate, for example, a bulgur salad with eggplant. Note however that bulgur is not recommended for people intolerant to gluten.

The peach, a fruit full of energy

It is probably not a coincidence that it is said of someone, full of energy, that he or she “has the peach”. Peaches are full of vitamins (A, B, C, and E), antioxidants, fiber, and various minerals and trace elements (potassium, magnesium, or iron). It is also low in calories and low in sugar.

Thus, peach contributes to reducing the risk of cardiovascular diseases. And thanks to the carotenoids it contains, it gives us a tanned complexion, promoting natural tanning. Moreover, it would help to prevent certain cancers and would improve the health of our eyes. It also has laxative, diuretic, and depurative effects. In summer, its rehydrating and thirst-quenching virtues are particularly appreciated.

The acai berry

Photo by Vanesa conunaese on Unsplash 

The acai berry is one of the superfoods recommended in case of fatigue. The Brazilians pick it from a tree that they have named “tree of life”! It is indeed rich in antioxidants and omega 6 and 9. Acai also contains many vitamins (B, C, and E). And it is rich in minerals and fiber.

Thus, consuming acai berries would help protect us from cardiovascular diseases and fight against inflammation. It would also have a positive impact on our skin and muscles. And, it would regulate our intestinal transit as well as the sugar level in our blood. So we can avoid hunger pangs.

Finally, the icing on the cake, our taste for acai berries could help fight against deforestation in the Amazon. Since acai is sold at a good price, we no longer clear the forest, but we pick the little fruit. Marketing can sometimes be a good thing… So for your breakfast, don’t hesitate to try an acai bowl with raspberries and pumpkin seeds.

Romanesco cabbage, rich in vitamin C

Romanesco cabbage which was only introduced in France in the 1990s is a close cousin of cauliflower. It is especially rich in vitamin C since 100 grams of this cabbage contain no less than 64% of the recommended daily intake for an adult. Romanesco cabbage also contains minerals and trace elements (potassium, phosphorus, and magnesium) and is low in calories.

Eating Romanesco cabbage can therefore help us to keep fit, especially in winter. And thanks to the glucosinolates that this vegetable provides, it could even limit the development of certain cancers and the risk of metastasis. Especially as the cooking remains moderate. What is more, from a gustatory and visual point of view, also advised.

The chickpea, the star of the legumes

In general, legumes have high nutritional values. And chickpea is a bit of a star. It is particularly rich in vegetable proteins, vitamins (A, B, C, E, and K), minerals and trace elements (manganese, copper, phosphorus, zinc, and iron among others), and fiber.

Thus, consuming chickpeas would help to maintain their bad cholesterol at a low level and to prevent some cardiovascular diseases. Chickpeas even if they can be difficult to digest for some would also have a beneficial effect on the bacterial flora of the intestines. The chickpea would also play positively on the satiety. And would have aphrodisiac virtues…

The prune against constipation, but not only…

The prune was in the 1960s, with the pea, the first food to be the subject of an advertising campaign. It is recognized for its powerful laxative virtues. But it has many other nutritional qualities. The prune is rich in fiber, vitamins (E, C or A), and minerals (magnesium, iron, boron, etc.). It is relatively low in calories and rich in carbohydrates which give it a strong satiating power. This makes it a great weight loss ally.

The dried prune – delicious in a far Breton – is also two to three times more antioxidants than the fresh prune. Its consumption could thus help to prevent cardiovascular diseases and the occurrence of certain cancers. 

The blueberry, a superfruit

The blueberry is reputed to be the richest fruit in antioxidants. It contains no less than thirty different varieties. But the bilberry is also full of fiber, minerals (potassium and phosphorus in particular), and vitamins (C, B, E, or A and K).

Thus, the bilberry to which so many medicinal properties were attributed in the Middle Ages that it was prescribed to cure certain diseases can soothe intestinal pain and has a positive effect on eyesight. It would also have a neuroprotective effect. And studies seem to confirm that its consumption would help to prevent colon and breast cancers.

Spirulina, a superfood with a particular taste

Spirulina is a mine of nutrients to be classified as a superfood. It contains an almost incredible amount of protein. Three times more than beef! Spirulina is also exceptionally rich in carotenoids. And it is an interesting source of iron and vitamins B and E. It also contains an unsaturated fatty acid, chlorophyll, and several minerals and trace elements. And to top it all off, spirulina is low in calories.

Thanks to its composition, spirulina should have antioxidant and immunostimulant properties. It would also have the power to reduce our bad cholesterol level while increasing our good cholesterol level. However, spirulina like other algae tends to accumulate heavy metals. It is therefore recommended to consume only products that have been grown in unpolluted waters.

Finally, you should know that to make the particular taste of spirulina disappear, you just have to mix it with apple juice.

Tofu, a soy cheese

Tofu is a type of soy cheese that gets its nutritional value from this plant of the legume family. Containing the 9 amino acids essential to the proper functioning of our body, soy is the plant’s richest protein. In addition, tofu contains almost no carbohydrates. It is also an excellent source of iron and contains, for example, zinc and magnesium as well as vitamins (A, B, D, and E).

The consumption of tofu could thus protect against cardiovascular diseases, thanks in particular to a marked hypocholesterolemic effect. It would also prevent the occurrence of certain cancers.

For a long time, there was concern that soybeans contained isoflavones, phytoestrogens similar to human estrogens. It was feared that soy could be an endocrine disruptor. But the latest studies seem reassuring. Even if isoflavones remain to be monitored in people with hypothyroidism.

The tomato, an extremely hydrating fruit

The essential asset of the tomato which was at first thought to be toxic and even more so of its peel is that it contains antioxidants and in particular carotenoids and phenolic compounds. But the tomato is also interesting because it contains different types of vitamins (A, B, C, E, or K) as well as minerals and fibers.

All these compounds seem to act in synergy and provide those who consume tomatoes regularly with some significant benefits. The tomato would help to prevent the appearance of certain cancers and reduce the risks of cardiovascular diseases.

More directly, the tomato is an extremely hydrating fruit. It contains more than 90% of water. And it also makes our skin more beautiful. 

The almond, a divine gift

The almond whose name means “divine gift” is an oleaginous nut. It contains the most protein. It also contains a significant amount of monounsaturated fatty acids, phytosterols, arginine, fiber, vitamins, minerals, and trace elements (magnesium, manganese, copper, etc.).

Thus the almond has strong antioxidant power. It also helps to reduce our bad cholesterol levels while increasing the level of good cholesterol. This helps to fight against cardiovascular diseases, participate in the proper functioning of our immune system, and repair our tissues. To complete an already advantageous picture, the almond is also a rather effective appetite suppressant. 

The carrot, for beautiful skin and good eyes

Carrots are full of good nutrients: carotenoids, fiber, vitamins (A, B, and K), and minerals (potassium, calcium, and magnesium). The best part is that they are also low in calories.

Thus, eating carrots would help prevent the appearance of certain cancers and reduce the risk of developing cardiovascular disease. It would also be positive for the health of our eyes. That of our retinas in particular. Carrots also give our skin a tanned complexion while protecting it from sunburn and slowing its aging. They would also help to fight intestinal laziness. They would even be able to reduce the level of bad blood cholesterol.

Quinoa is not a cereal

Quinoa which is not a grain, but the fruit of a plant in the beet family is gluten-free, but that’s not its only advantage. Quinoa is also rich in protein and essential amino acids along with soy, it is the only vegetable to contain all of the fiber and polyunsaturated fatty acids. Quinoa also contains antioxidants, minerals, and trace elements as well as vitamins from the B group.

Thus the consumption of quinoa is particularly recommended to vegetarians. It is also recommended for people suffering from anemia. In a more general way, quinoa would help to prevent cardiovascular diseases and type 2 diabetes. It would present anti-inflammatory and antiviral virtues.

The walnut, an unusual shell fruit

The walnut is not a shell fruit like the others. It contains a significant amount of polyunsaturated fatty acids (omega-3) and various antioxidants (phenolic compounds, melatonin, etc.), phytosterols, and arginine. Walnuts also contain fiber, minerals, and trace elements as well as vitamins, mainly B.

Rich in good fats, walnuts help maintain our cardiovascular health by reducing our blood cholesterol levels. It also helps us reduce our risk of developing certain cancers. It also has a beneficial effect on our bones, our teeth, our immune system, and our nervous system.

Papaya, the fruit of angels

Papaya — nicknamed “the fruit of angels” by Christopher Columbus — is a tropical fruit packed with antioxidants: phenolic compounds, carotenoids, and lycopene. It also contains fiber and is an excellent source of vitamins. And in particular vitamin C, single papaya contains more than the daily recommended intake for an adult.

Thus, the consumption of papayas would help to reduce the risks of the appearance of certain cancers. It would also allow limiting cardiovascular diseases. And more directly, papayas promote the good health of our digestive system. They also help to reduce the intensity of pain felt by some women during their periods.

The sweet potato is not a potato

Despite its name and even if it can easily replace it in recipes, the sweet potato is not similar to the potato. It is richer in starch. It is also an excellent source of beta-carotene and contains minerals, trace elements (copper and manganese), and vitamins (B and C).

Thus, the sweet potato would help to prevent cardiovascular diseases and certain cancers. The sweet potato could also have a positive effect on diabetes, liver, immune system, and memory.

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