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Superfoods: In a healthy body – healthy mind!

We are all aware of the importance of a healthy diet. Have you heard of a superfoods that can boost energy, solve health problems, and help lose weight? For example: quinoa, maca powder, seeds ...

Superfood

Do you eat healthily, do you keep an eye on it, or do you prefer to "attack" cheeseburger, chocolate and chips and do it without feeling guilty?

There are different types of people, but one thing is for sure - eating healthy is important for many reasons. It is primarily physical health because unhealthy food carries many risks for disease, and the second reason is the physical appearance and weight that we can regulate by diet.

Which foods are healthy we believe you all already know, but do you know which ones are great? More specifically foods called superfoods? Have you ever heard of them? It won't turn you into a superman right away, but it will certainly ease some of your troubles, increase energy, endurance, health and even memory, condition, skin, hair, and nails. 

We are here to introduce you to the most well-known foods that are called 'superfoods' and to explain what health benefits their consumption brings.

What does that mean ‘superfood’?

Specifically, superfoods refer to a set of foods rich in extremely high levels of phytonutrients, which in turn are active compounds in plants that contribute to human health. Most oft he phytonutrients are found in fruits, vegetables, and whole grains.

Most of the foods that nutritionists include are superfoods of exotic origin and come from some oft he more remote parts of the world – Tibet, Polynesia or South America. It can most often be obtained from specialized stores with exotic or biologically produced foods, although some foods are also increasingly entering large retail chains.

Regardless of whether you plan to buy a superfood at a specialty store or a grocery store, you are likely to buy it at a much higher price than conventional food that most of us still use in our daily diet. The term has no official definition by administrative experts in significant buyer markets, for example, the United States Food and Drug Administration and Department of Agriculture or the European Food Safety Authority.

It seems to have been first utilized in a Canadian paper in 1949 when alluding to the alleged nourishing characteristics of a muffin.

In the late twentieth and mid 21st hundreds of years, this expression ''superfood'' was utilized as an advertising device for selling explicit nourishments, dietary enhancements, nourishments with chosen nourishment substances and self-improvement guides about prevailing fashion counts calories, promising an upgrade to wellbeing.

Foods from several groups are usually considered to be superfood: these are various algae, nuts and fruits, certain vegetables and young shoots of certain cereals. For example, among some of the most powerful, and least of us, the most exotic superfoods are wheat and barley grass, or green sprouts of sprouted seeds.

These are nutritious foodstuffs that have a special added value for health and well-being. The number of newly introduced foodstuffs that are marketed as superfoods, has recorded an average annual growth of 12% (annual overall growth 2014-2018).  

The overall penetration of this category lies in the section grains and primeval grains and the fastest-growing superfoods are pumpkin seeds (+34%), sunflower seeds (+21%), quinoa (+14%), and linseed (+14%) (annual overall growth 2014-2018).

In 2007, the superfoods class was the figure to turn into a billion-dollar worldwide industry by 2011, with a few thousand new superfruit items expected to enter the commercial center.

As indicated by Datamonitor, superfruit item dispatches developed at a pace of 67% (2007–2008), however, experienced noteworthy class disintegration starting in 2011, when presentations of nourishment and nonfood items highlighting pomegranate, açaí or goji declined by 56% (2011–2012 versus 2009–2010).

superfoods-bowl

How did experts get to the term of superfoods?

More than twelve industry distributions on useful nourishments and refreshments have alluded to different extraordinary species as superfruits, with evaluations for about 10,000 new item presentations in 2007–2008.

Relatively uncommon natural products starting from Oceania (noni), China (goji, seabuckthorn), Southeast Asia (mangosteen) or tropical South America (açaí) and obscure to American shoppers were among the main flood of superfruits effectively utilized in item fabricating from 2005 to 2010, yet their prevalence declined from 2010 to 2013.

However, customer enthusiasm for new items utilizing pomegranate stayed steady during that time. The organization Tahitian Noni started selling noni squeeze in 1996 and accomplished billions of dollars in deals during their initial 10 years. Earlier reports demonstrated pomegranate-based items became almost 400% more than 2005–2007 from new item dispatches, an addition that surpassed the past 6 years.

Similarly, offers of XanGo, a different natural product juice containing mangosteen juice, developed from $40 million out of 2002 to $200 million in 2005. Makers may utilize a few organic products to improve the kind of nourishment items trying to cover different tastes or give impressions of oddity and health. Five thousand new items were presented in 2005 dependent on berries alone. The superfruit class was one of the main 10 worldwide patterns in customer items in 2008.

By 2013, be that as it may, development in superfruit items had all the earmarks of being in decrease, with fewer new acquaintances with the category. Throughout the years 2011 to 2015, the quantity of nourishment or drink items containing the words "superfood", "superfruit" or "super grain" had doubled.

Grains, for example, quinoa, grain, spelled, and millet, are promoted as "legacy" or "old" superfoods because they have been devoured over hundreds of years, are seen in general nourishment, and require negligible processing. Now we're heading on to the types of superfood.

Tired of stress? Get rid of it with ashwagandha!

Energy health superfood

Ashwagandha is best known for having a powerful effect that helps the mind and body better adapt to stressful situations. It nourishes the nerves and improves the nervous system to maintain calm during stressful situations.

It is traditionally used to accelerate recovery from illness such as flu. It is also good for people engaged in physical work helping the body adapt to physical stress. It also acts as a powerful tonic for vitality and old age. Ashwagandha has a particular effect on social anxiety, which often affects younger people today.

'Queen' of superfoods

Chia seeds

 

Chia seeds, however tiny and unsightly they look, are all-time favorites and carry the flattering title of Supernatural. And they're not just a fashion hit - because there are also scientific confirmations of their beneficial effects on human health. The tiny seed hides a real treasure trove of important substances and compounds: a multitude of dietary fiber, vitamins, minerals, amino acids ...

Say goodbye to the unwanted weight!

Chia seeds are your number one best friend in weight loss. Why? Their nutritional composition generally has a beneficial effect on the health of the whole organism, so they are recommended in reducing diets because they can quickly replace the deficiency of many substances.

Pre-soaked seeds swell up and form mucus and give you a feeling of satiety (because they are swollen and slowly digested). They also speed up your digestion because they accelerate the excretion of toxins in the organism.

Preparing chia seeds

It is very easy and there are so many ways to do it. You can soak them at least 10 to 15 minutes before eating. You can even soak them overnight so you'll have them ready to eat in the morning – fast and healthy, did you think that was even possible?

With longer soaking, some nutrients from the seeds become more affordable as the hard shell softens and becomes more porous. You can also soak them in milk, yogurt, kefir, juice, etc.

Ground seeds can be used for the aforementioned breakfast with cereals and fruits, sprinkled on various salty and sweet dishes (soups, sandwiches, salads, various vegetables, desserts…), added to bread dough, cakes and biscuits. So there are almost no restrictions on use!

Why are they good?

  • Chia seeds can prevent cardiovascular disease
  • Chia seeds can help fight inflammation
  • Chia seeds can promote muscle growth (and fat loss)
  • Chia seeds can help promote dental health
  • Chia seeds can help with brain health

chia seed bowl

Stress-free + full of energy!

Now that you got rid of stress with ashwagandha, you are ready to fulfill yourself with energy. Guarana (Paullinia cupana) is a shrub with bright red fruit originating in the Amazon rainforest of northern Brazil.

Brazilians have traditionally used Guarana seeds to treat headaches, fever, also as an aphrodisiac, in bacterial infections, etc. On the other hand, Guarana can be used as a sexual stimulant.

Guarana

Benefits of guarana:

  • It can increase physical endurance
  • It is a diuretic (mostly for urinary tract infections)
  • It reduces painful menstruation and headaches
  • It relaxes muscles
  • Guarana soothes headaches, speeds up metabolism and reduces appetite

Consummation: add 0.5 – 1 gram daily to water, juice or smoothie.

Stir/shake and consume.

Besides: You can also add guarana powder to your cookie dough

Goji berries

goji berries

Their rich, sweet taste, along with their high-fiber content, can help you stay on track with eating healthy.  Turn to them for a light snack to prevent overindulgence at mealtime. Add them in your yogurt or salad in the same way you would use raisins.

Goji berries grow in the protected valleys of Mongolia and Tibet. These berries with a specific sweet-sour taste contain 500 times more vitamin C than an orange. In fact, goji berries contain more vitamin C than any other food item. They are an excellent source of vitamins A, B1, B2, B6, containing 18 amino acids and 21 trace minerals. Goji berries are one of the best antioxidants, making them ideal foods for preventing aging and preventing many diseases. 

Main health benefits of goji berries: 

  • Antioxidants for eyes and skin
  • Increased testosterone
  • Boosted immune system and flu protection
  • Nourish the liver and kidneys
  • Improve eyesight

How can you use goji berries in your daily diet?

  • Soups
  • Salads
  • Stir Fry
  • Porridge
  • Sauces
  • Drinks (smoothies)

Maca powder

Maca powder (Lepidium meyenii), a root belonging to the radish family, is most commonly available in powder form. It is grown int he mountains of Peru and is also called ''Peruvian ginseng''. A dried and properly stored root can last up to seven years. The benefits of it have long been appreciated, and have recently been popularized as a diet supplement. Due to increased demand for poppies in Peru, this plant is being planted more and more each year.

Maca is rich in vitamins B, C and E. It provides plenty of calcium (more than milk), zinc, iron, magnesium, phosphorus, and amino acids.Maca is good to use in smoothies, salads, drinks, cooked foods, and juices. Do not add the powder to hot foods, as they will lose all their benefits. The pussy is eaten as a baked root or dried, ground and prepared as porridge or powdered with milk. It may have a weird taste when you first try it, but you can add it to your cookie dough with a spoon of honey and there you go – you have perfect, delicious cookies full of nutrients.

Quinoa

quinoa slat healthy

 

At the same time, ''fake cereal'' and ''cereal mother'', quinoa, because it contains more calcium than milk and more protein than meat, is becoming more and more popular day by day.

Quinoa is one of the few plant foods to be considered a complete protein, meaning it contains all the essential amino acids that the body cannot naturally produce.

Interesting fact: NASA scientists have been searching for the ideal food item for long-term space missions for decades and eventually came up with quinoa.

Compared to whole grains and other pseudo-cereals, it contains a slightly higher proportion of proteins and is characterized by a good content of magnesium, iron, zinc, some B-group vitamins, and dietary fiber. 

It is also gluten-free!

Among the many positive characteristics of this plant, it is worth noting the share of the amino acid lysine, which is unusual for cereals, which allows the growth and regeneration of tissue, and omega-3 and omega-6 fatty acids can prevent diseases of the heart and circulatory system. 

Due to its high levels of vitamin E and manganese and copper minerals, quinoa also has antioxidant properties, and a significant amount of magnesium and vitamin B2 helps fight migraines.

It is also considered as an ideal food for digestion and weight loss. Quinoa can be cooked in milk and is a great alternative to oatmeal. It is also a great addition to soups and sauces with vegetables or meat.

quinoa

Psyllium

Psyllium husks are seeds oft he Plantago ovate, originating in India.

Psyllium flakes are an excellent choice for the following conditions and diseases:

  • chronic imprisonment,
  • irritable bowel syndrome,
  • colon cancer,
  • diabetes,
  • heart disease.

Perfect for cookies!

Psyllium powder can be added to foods to enlarge its volume, for example when preparing pancakes and cookies instead of flour or as a property to bind the mixture. Because of its light gelatinous texture, it fits perfectly in many foods, and you can use it without feeling guilty because it contains very few calories. 

Supercookies for heroes!

Now that you know all the main information about superfood, its health benefits, and characteristics, we will move on to another important thing, and, we can say, a fun fact you may not know!

Cookies don't have to be unhealthy, right? There are so many ways to increase their nutritional value. Superfood goes great with biscuits! Any food item we have listed can be excellently paired in cookie dough. 

Apart from quinoa, but you can also make salty popcorns that will be irresistibly reminiscent of biscuits. The other superfoods listed are mostly sold in powder form that goes well with the mixture. Also, speaking of biscuits, it is not necessary to mention the seeds - chia and flax that are biscuit's best friend. 

Don't forget to read something about oatmeal biscuits that can easily become 'super cakes for heroes' if you add chia and flax seeds to them - upgrade your recipe! 

Also organic cocoa powder is a superfood and we don't even have to point out how good it is with cookies! 

Flax seeds

Flaxseed contains many acids: linoleic or omega-6, oleic or omega-9, palmitic fatty acid, and alpha-linolenic acid or omega-3. Omega-3 fatty acid accounts for almost half of all fats in flax. Because of this, flax and its seeds are one of the most famous plant sources of this acid. They are richer than any known source of omega-3 acid - fish oil.

flex seed

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