Iran Press/Europe: Superfoods are foods that provide an unusually high quantity of fiber, vitamins, and minerals, as well as potent antioxidants and phytonutrients, T3 Magazine reported.
That said, because there are no set criteria for superfoods, not everything labeled as a superfood will necessarily provide the nutritional boost you’re looking for.
Superfoods are most effective when consumed raw or whole – once they’ve been cooked or processed, their nutritional benefits diminish greatly. Take green tea for example – a brilliant superfood when freshly brewed thanks to its high antioxidant levels, but bottled green teas are processed and mixed with added sugar, negating most of the health benefits they once had.
Want to boost your meals with some superfoods? Here are a few of our favorite superfoods to start integrating into your diet.
1. BERRIES
We’ve all jumped wholeheartedly on the berry bandwagon in the last few years and for good reason – not only are berries delicious, they’re also incredibly easy to integrate into your diet.
2. OILY FISH
All fish is a fantastic source of protein, but oily fish like salmon, trout, mackerel, and sardines are a double whammy thanks to their high levels of omega-3 fatty acids, which have been shown to help reduce inflammation in the body, as well as promoting healthy circulation and decreasing your risk of heart disease.
3. LEAFY GREENS
Greens like spinach, chard, kale and cavolo nero are nutritional powerhouses, boasting plenty of vitamins A, C, E and K as well as an abundance of folate, zinc, iron, magnesium, potassium, calcium and fiber, and a variety of phytonutrients on top.
4. LEGUMES
This is a broad category that includes all sorts of beans, peas, and lentils, each of which has a different nutritional make-up, but broadly speaking they all boast high levels of fiber, folate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. Even more importantly, they’re an extremely rich source of plant-based protein for vegans and vegetarians.
5. NUTS AND SEEDS
Nuts and seeds are extremely nutritionally dense and especially rich in plant proteins and fiber. Most importantly of all, they’re a great source of monounsaturated fats – these are so-called ‘heart-healthy fats’ that have been linked to reduced blood cholesterol, which lowers your risk of heart disease and stroke.
There is also evidence that monounsaturated fats can help with weight loss, but be careful – by nature of being nutritionally dense and high in fats (albeit good fats), nuts and seeds are very high in calories so you should moderate your intake. Thankfully they’re very versatile, so it’s easy to add a sprinkling of nuts and seeds to your diet occasionally and reap the benefits within.
101/201
Read More:
Autumn fruits show arrival of autumn in Iran's Gilan
