At this point, we’ve read and heard about dozens of so-called superfoods that are believed to be super healthy and super good for your body and health. But most of such foods hiding behind such name aren’t that good for you. Here is the ultimate list of 15 real superfoods, proven to be healthy and nourishing by various studies across the world, you should include in your diet:
Cabbage is very low in calories and a great source of calcium, iron, fiber, folate, and vitamins.
Cauliflower is rich in fiber and folate, vitamins B6, C, K, and potassium.
Kohlrabi is high in vitamins C, B6, and potassium.
Scallions are low in calories and a great source of vitamins A and C.
Brussels sprouts are high in fiber, folate, vitamins A, C, K, and B6, iron, and potassium. They also reduce the risk of certain cancers.
Pumpkin is rich in beta-carotene, potassium, fibre, vitamins B6, C, E, and iron.
Broccoli is high in vitamin C and folate.
Zesty arugula is a good source of zinc, calcium, and iron.
Bell peppers provide 100% of the daily allowance of vitamin A and 300% of the daily allowance of vitamin C.
Collard greens contain vitamins from A to Z.
A cup of raw kale provides you with more than 200% of the daily allowance of vitamin A and 684% of allowance of vitamin K.
Chives are rich in fiber and vitamins A, B6, C, and K.
Lettuce packs vitamins A, B6, C, and K.
Swiss chard is rich in iron and magnesium, as well as vitamins A, B6, C, E, K, calcium, iron, magnesium, and potassium.
A new research that will be presented on Saturday at the American Academy of Allergy, Asthma & Immunology annual meeting suggests that children born to moms with low levels of vitamin E might be at higher risk of developing asthma later.
For the study, a team of scientists tracked health of more than 650 kids and their mothers within the children’s first year of life. They found that kids who wheezed or needed asthma treatment were more likely to have mothers who had lower levels of vitamin E right after birth.
Lead author Dr. Cosby Stone Vanderbilt University Medical Center in Nashville said that his team’s previous research in mice had suggested the link between vitamin E and asthma.
You can lose weight without limiting yourself in food choices and following strict diets. You don’t need to decrease your portions and feel hungry all day long. You will ask how? Just combining the right foods and shift your body from fat-storage mode into fat-melting mode. The important thing is to include specific vitamins and nutrients that actually make your cells to burn more calories, wasting many of those calories as heat. Optimize these critical fat-melting nutrients so you can finally drop those stubborn pounds and keep them off for good.
A lot of studies showed that vitamin D helps to ensure body cells listen and respond to insulin, a hormone secreted from your pancreas. It helps glucose get into body cells and burn it for energy. Basically, vitamin D boosts your so-called “insulin sensivity” by making your cells more sensative to insulin. The less sensitive they are to insulin, the more likely the calories you eat will end up in your fat cells.
Calcium is stored in fat cells. Nutrition experts say, that the more calcium a fat cell has, the more fat that cell will release to be burned. Also it melts fat by binding to fat in your GI tract, preventing some of it from getting absorbed into your bloodstream.
It’s well-known fact that eating protein makes you feel full when it’s right time and doesn’t promote eating more than one portion. In addtion, it helps to keep body in good shape by proportions of the amount of fat relative to muscle.
A recent study out of the University of Illinois found that women who consumed protein twice daily lost 3.9 percent more weight than women who consumed less of it on a diet.
OMEGA-3 FATTY ACIDS
These supplements allows to lose weght by switching on enzymes that trigger fat-burning in cells.
Also, it was found, that omega-3 acids may improve your mood that reduces emotional eating. Omega 3s might increase leptin signaling in the brain, making the brain to turn up fat burning and turn down appetite.
MONOUNSATURATED FATTY ACIDS (MUFAS)
MUFAS are type of fats stored in such products as olive oil, nuts, seeds, avocados, peanut butter, and chocolate.
One Danish study of 26 men and women found that a diet that included 20 percent of its calories from MUFAs improved 24-hour calorie burning by 0.1 percent and fat burning by 0.04 percent after 6 months. Other research shows that MUFAs zero in on belly fat.
Vitamin D has several important functions. Perhaps the most vital of them are regulating the absorption of calcium and phosphorous and providing normal immune system function. Getting sufficient amount of this vitamin is crucial for normal growth and development of bones and teeth. It is also important for resistance against certain diseases.
If you don’t receive enough vitamin D, you may develop bone abnormalities such as soft bones or fragile bones. Here’s the list of products that contain this vitamin naturally, or are fortified with it.