15 Superfoods and the Scientific Reasons to Eat Them

The concept of superfoods appeared in the early phase of the 20th century which was, in fact, an approach for marketing food under the labels of health benefits intended to boost the industry.

Superfoods have become a recent hype within the community of the ‘health conscious’ for obvious reasons. The basic definition that defines superfood other than being scientifically proven is food that holds high nutritional value than the desired amount or offers health benefits besides nutrition.

In this article, we bring to you details of some superfoods and information behind the scientific reasons why one should consume them.

The 15 Superfoods

In this tutorial, we bring to you details of some superfoods and information behind the scientific reasons why one should consume them.

Blueberries

Known as the ‘king of berries’, this tiny fruit is phenomenally packed with antioxidants. According to Cleveland Clinic, United States, a one-cup serving of blueberries can provide an endless amount of nutrients – 4 grams of dietary fibers, 25% of the total recommended daily intake of vitamin c, 5% of vitamin B6, and vitamin k. this serving is barely 80 calories. Also, the fruit is very low in sodium and total fats.

Blueberries have a high number of soluble fibers. These fibers retain water in the gut of the digestive system which helps soften stools allowing easy bowel movements for the removal of waste from the body.

Blueberries are loaded with the goodness of antioxidants such as Vitamin C. Antioxidants are compounds that help in preventing the oxidation of body cells by free radicals in the surroundings which is the major cause of cancer.

Salmon

Salmon offers high amounts of omega-3 fatty acids which is considered a ‘good-for-health fat’ by researchers. Omega-3, in particular, enhances the functioning of the heart and brain. Additionally, it also prevents rheumatoid arthritis and the chances of fatty liver. Apart from this, salmon is a good source of proteins providing 20 grams per 100 grams of quantity. This variety of fish is considered one of the best sources of vitamin B12.

Broccoli

Another rich source of antioxidants is this cruciferous vegetable. Vitamin c aids in collagen production and as an antioxidant, it provides a range of skin benefits.

Being a good source of dietary fiber, broccoli can help maintain a healthy digestive system. a cup of broccoli contains 76 grams of serving which has 5.4% to 7.1% of the daily intake of dietary fiber.

Almonds

This popular tree nut has a massive nutrient profile which includes antioxidants, Vitamin E, Manganese, Fats, Proteins, Magnesium, and fibers.

Almonds are regarded as one of the best sources of Vitamin E in the world with 37% of RDI in an ounce of serving.

Another benefit of these nuts is weight loss. results of a group study have proven that almonds have a remarkable effect on weight loss and thus are considered weight lossfriendly foodstuff.

Garlic

Garlic has been known for its anti-inflammatory, antibacterial, and antioxidant properties since ancient times. Used as a food ingredient, it has medicinal properties that have been confirmed by modern science.

Evidence supported by human research describes the healing properties of garlic for several illnesses, one of them being cold. The Sulphur compounds formed in it are the reason for these health benefits.

Kale

Like any other leafy vegetable, kale has antioxidants, vitamin K, vitamin C, and small traces of other nutrients as well.

Besides this, the leafy green is highly enriched in beta-carotene which is an antioxidant that is turned into vitamin A by the liver. this vitamin is highly essential for healthy vision.

Chia seeds

Enriched with the goodness of several vitamins and micronutrients, the nutrient profile of chia seeds is considered highly astounding.

Just 2 tablespoons are loaded with 4.7 grams of protein, 9.8 grams of healthy fat, 14% of calcium, 20% of phosphorus, 12% zinc, 23% magnesium, 15% of vitamin B1, and 16% of vitamin B3.

Avocado

This popular fruit is an excellent source of fat-soluble vitamins, that is, vitamins A, D, E, and K. Avocado is included in a healthy balanced diet for its contribution to weight loss along with other nutritional benefits. It contains folic acid and lutein which is required for healthy bones and muscles in children and for reducing the risk of cataract in elderly people respectively.

Cinnamon

Apart from its subtle savor, the spice has been relished for its incredible medicinal properties by early civilizations. Cinnamon contains a compound known as cinnamaldehyde in high amounts which contributes to its medicinal actions against bacterial and fungal infections as observed in test tube studies.

Lentils

Lentils are a powerhouse of folate and manganese. Folate, also known as vitamin B9, is highly essential for red blood cell production and plays an important role in the formation of genetic material. Intake of folate during pregnancy reduces the risk of neural birth abnormalities.

Sweet potato

These tubers hold 213% of vitamin A, 35% pantothenic acid, 34% vitamin B6, 19% niacin, and 43% manganese. they contain carotenoids, which are the natural pigment compounds that give the color of the tuber.

Tuna

Tuna boosts the immune system. Fish meat holds nutrients namely zinc, manganese, selenium, and vitamins that act as antioxidants.

Selenium is responsible for moods in humans. also, with the studies conducted by humans, the omega 3 fatty acids present in the meat of this fish can decrease depression by chances of 25% in the female body since the fatty acid have an effect on female sex hormones namely, estrogen and progesterone.

Extra virgin olive oil

The extreme versatility of olive oil has a great benefit besides its nutritional value and has thus, earned to be known as a superfood.

Polyphenols are substances produced by plants as a defense mechanism but are beneficial for human consumption as it acts as antioxidants. Olive oil is enriched with these compounds and oleic acid.

Oats

Oats are incredibly nutritious grains that are gluten-free. it has avenanthramides, which is a group of antioxidants having anti-itching properties. It also helps in the increased production of nitric oxide gas, which improves blood flow by dilating the vessels.

Yogurt

Yogurt is one of the best superfoods to be included in a well-balanced diet for daily recommendations. It is a probiotic that helps nourish the gut microbiota of the human digestive system. It benefits the digestive system by reducing diarrhea and bloating. Additionally, yogurt is calcium-enriched and aids in the absorption of trace elements like zinc and selenium.

Conclusion

Superfoods include a range of other foods too. Superfood is a perfect mix of a treat and a source of energy for the body. Leafy greens, sweet potatoes, and more foods fall into the category. However, we listed only a few that you may consider adding to your meals to add to your vigor like never before.