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Healthy Writing 22/09/ What makes a food a superfood? More than just a fuel for the body, super foods provide benefits beyond the nutrients they provide, explains Cynthia Sass, a nutrition editor who contributes to Health.
So either you're eating to lose weight, maintain a healthy weight
or overall health, super foods make the difference.
In fact, you will find these foods in healthy eating plans that include a variety of fruits and vegetables, whole grains, lean proteins and healthy fats.
1. Black beans
A cup of black beans contains 15 grams of satisfactory protein and contains none of the saturated fats found in other protein sources,
such as red meat. In addition, their polyphenols content makes them a powerful antioxidant.
The black beans belong to a food group known as "legumbres", the edible seeds of the leguminous plants.
A 2016 analysis of randomized controlled trials found
that a daily portion of legumes can contribute to a modest weight loss.
That makes all kinds of beans, dry peas, chickpeas and lentils great choices of
super food.
2. Avena
The oatmeal is rich in a type of soluble fiber called beta-glucan. It can make you feel full
all day and can help reduce cholesterol. The oatmeal
also provides magnesium, an essential mineral that can help regulate
blood sugar. When you are given to choose, choose the
integral oatmeal (such as the steel cut oat, which has more fiber than the
normal oat). Do not use sugary and processed oats that can increase
blood sugar. Other super healthy whole foods to
try: quinoa (a basic food of South America rich in fiber and full of proteins) and black
rice (rich in anthocyanin, a type of antioxidant).
Weight Loss Foods: Introduction
3. Avocados
These emerald-colored beauties contain monounsaturated fatty acids (AGMI), a type of healthy heart fat that can keep you
full for longer periods and avoid hunger. Not only that,
a study conducted in 2019 in the journal Current Developments in Nutrition found that this source of fat and carbohydrates of vegetable origin can reduce inflammation in the body, which can help weight loss.
4. Salmon
As a source of proteins, you can't make mistakes with salmon. This cold water
fish contains high levels of omega-3 fatty acids, known for protecting against heart
disease and reducing inflammation. Salmon is
a source rich in selenium, an oligoelement that
helps prevent cell damage, and also provides several vitamins from group
B. Evidence suggests that frequent fish consumption can prevent obesity.
5. Cranberries
There's a reason why blueberries beat other fruits in terms
of their state of superfood. These versatile berries - raw, cooked or
frozen sabros - are abundant in anthocyanins (vegetable pigments that give them their rich tone)
and other flavonoids (vegetable chemicals)
that have proven to protect against cell damage and obesity, among other benefits.
Fresh blueberries only have 85 calories per cup.
Include different types of berries in your diet (such
as low sugar and nutrient-filled raspberries) to get variety and maximum nutrition.
6. Broccoli
Cooked or raw, this family member of the cabbage should be a main addition to any dish.
Along with its raw cousins, broccoli is known for its potential to suppress tumor growth and
reduce the risk of cancer. But with a little filling fiber, it also
keeps sugar in the stable blood and helps control the weight.
7. Almonds
Dry tree fruits, such as almonds, can play a role
in reducing body mass index and circumference of waist, according to research.
"In addition to being satiating, the combination of healthy fat, vegetable protein and fiber in almonds increases the sensation of satiety and delays the return of hunger," Sass explains.
"In addition, research has also shown that almonds actually contain about 20% less calories than labels indicate, because some of the calories are not absorbed from the digestive tract into the bloodstream."
8. Green tea
Green tea leaves consist mainly of antioxidant polyphenols known to avoid cell damage and inflammation. Polyphenols are believed to protect against heart disease
by acting on blood pressure and cholesterol. For a tasty stimulus, mix green tea into a smoothie
with other ingredients.
Although the tests are preliminary, some small studies support the idea that green tea can help
in weight loss; a small study found that people on a diet who drank
green tea lost more weight than those who drank water.
9. Black chocolate
Cocoa is rich in flavanols, a category of polyphenols associated with lower insulin resistance
and high blood pressure in adults, according to the American Heart Association.
In addition, flavonols can benefit vascular health by improving blood flow
to the heart and brain, says the Cleveland Clinic.
Choose the black chocolate (the darker, the better) and avoid the
versions loaded with additional ingredients that can increase fat and sugar content.
10. Potatoes
Despite what you may think, there is no need to banish the carbohydrate-rich potatoes from your dish.
A medium-sized roast potato contains a lot of potassium,
more than 1,100 milligrams, or more than 1,500 if the skin is eaten. Potassium is essential
to keep blood pressure under control. Potatoes
also provide a good amount of filling fiber.
11. Spicy peppers
Chiles get their fire from the capsaicin. This compound is responsible for stimulating metabolism, making the body burn extra calories,
says Sass. "It has also been shown that spicy peppers slow down hunger and lead to less calories naturally," he adds.
Eat them raw, cooked, dried or powdered, and when you have doubts, put some spicy sauce on your food!
12. Espinacas
While the curly cabbage has enjoyed the status of superstar in recent years, the spinach (and in fact any dark green, leafy vegetable) is just as healthy
and should not be overlooked. In addition to being low in calories, low
in carbohydrates and rich in vitamins, spinach is filled with plant chemicals that "are facing food intake by inducing the secretion of satiety hormones" according to a 2016 study in Food & Function.
13. Persians
Only a medium pear contains 6 grams of fiber.
That's about a fifth of your daily recommended consumption. One study found that women who ate three pears a day consumed less calories and lost
more weight than those who did not. But leave the peeler;
in the skin is where all that filling fiber is hidden!
14. Orange
More than a simple vehicle for vitamin C, this citric sweet
is on the list of super foods for its antioxidant, antimicrobial and antiviral properties.
With 3 grams of fiber, a medium orange can help fill you and also maintain intestinal health.
15. Chia seeds
These tiny seeds provide 10 grams of fiber for each ration of 25 grams, plus
a good amount of magnesium (95 milligrams) and other minerals.
The fiber content is "a great benefit for weight loss," says Sass.
That is because fiber helps regulate blood sugar and
insulin levels, reduces calorie absorption, increases
the sensation of satiety, delays the return of hunger and helps to have a healthy
intestine, he explains. In addition, the omega-3 of chia seeds, called ALA, have an anti-inflammatory effect.
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