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10 superfoods
Foods are able to nourish, provide basic nutrients such as carbohydrates, protein, fat, fiber, vitamins and minerals. Superfoods, in addition to their ability to nourish, when used in small amounts provide essential nutrients for disease prevention and health promotion. However, superfoods alone do not work miracles. They need to be part of a diet balanced in energy, more natural, colorful and with different food groups. The basis of the diet should be theft, vegetables and legumes, giving preference to fresh foods and whole grains.
- Acai
Rich in “good fats”, such as monounsaturated (60% – omega 9 – oleic acid) and polyunsaturated (omega 6) fatty acids, in addition to proteins, fiber, potassium, calcium, vitamin B1, Vitamin E, anthocyanins and phytosterol. It is an important energy replenisher, with an antioxidant function. It inhibits the production of inflammatory cytokines, strengthens the immune system and acts to prevent heart disease by helping to reduce cholesterol, triglycerides and blood pressure. - Peruvian Maca
Excellent source of carbohydrates, fiber, polyphenols, potassium, iron, calcium, zinc, magnesium, selenium, vitamin C, vitamin E, B complex vitamins (thiamine and riboflavin), omega 3 and omega 9. Found in the form of maca flour Peruvian, is known to increase libido and sperm motility. But it also has properties that help in the prevention and treatment of chronic diseases such as high blood pressure, cardiovascular diseases and diabetes, as it improves the lipid profile, blood pressure control and glucose tolerance. Helps to control the symptoms of menopause preventing hot flashes and osteoporosis. Antioxidant, it also has a neuroprotective action and helps to reduce symptoms of anxiety and depression.
Tip: avoid using it at high temperature to avoid losing its properties. - Linseed
Main source of lignans (polyphenol found in plants), rich in omega 3, vitamin E, vitamin D, B complex vitamins and minerals such as potassium, phosphorus, magnesium, calcium and sulfur. The fatty acids present in flaxseed are powerful allies in fighting cardiovascular disease and reducing LDL (bad cholesterol). It has a large amount of isoflavones and phytosteroids that play the similar role of estrogen (female hormone), alleviating the symptoms of PMS and menopause. It has an antioxidant action, fighting premature aging and degenerative diseases. As it is an important source of fiber, it stimulates satiety and intestinal function. - Split
Rich in fiber, omega 3 and omega 6, phenolic compounds, vitamin A, B-complex vitamins (thiamine, riboflavin and niacin), calcium and potassium. It is an important source of fiber (35%), and when immersed in water, it releases a transparent gel that has a high capacity to absorb and retain water, producing a physical barrier separating digestive enzymes from carbohydrates, promoting slow digestion of carbohydrates. Thus, it avoids blood sugar peaks, maintains blood glucose levels and controls diabetes. Because it is rich in fatty acids, it has a protective function against cardiovascular diseases, reducing cholesterol and triglyceride levels, as well as a neuroprotective action, essential for the development of the brain and the visual system. Antioxidant, it is also an important source of vegetable protein (19 to 23% of the seed). - Brazil nuts and walnuts
Sources of monounsaturated and polyunsaturated fatty acids, vegetable protein, vitamin E, polyphenols, phytosterols, selenium, fiber, calcium, magnesium and zinc. It is a potent antioxidant agent that slows down cell aging. In addition, it helps in cardiac and neurological protection, reduces blood pressure and promotes healing, as it has an anti-inflammatory action. Two daily units are recommended, as it is a caloric food. - Oats
It is an excellent source of vitamins E and the B complex, and minerals such as manganese, iron, magnesium, phosphorus, calcium and zinc. Source of carbohydrates and proteins. It has a high content of soluble fiber, Betaglucan, which slows down the intestinal passage, gastric emptying and glucose absorption, helping to reduce cholesterol, control glucose and regulate bowel function, preventing colon cancer and intestinal constipation. Important source of energy. - Honey
Composed of sugars (around 70 to 80%), predominantly glucose and fructose, and carotenoid and flavonoid pigments. It is a source of energy and has anti-inflammatory, expectorant and prebiotic properties. It can be used by athletes for energy replacement, maintaining glucose levels and carbohydrate replacement. - Quinoa
Very rich in carbohydrates, proteins; minerals such as iron, calcium, zinc, potassium and magnesium; B complex vitamins (thiamine, riboflavin and niacin) and vitamin E, in addition to omega 3 and omega 6 polyunsaturated fatty acids. A source of complex carbohydrates, with a low glycemic index, it is the cereal with the highest energy value, around 430 calories per 100 grams. It is an excellent source of insoluble and soluble fiber, which acts on intestinal function and in reducing total cholesterol and LDL cholesterol. It is also an important source of vegetable proteins of high biological value: it contains 20 amino acids, including the 10 essential amino acids, which are not produced by the human body. It also has antimicrobial and antioxidant action. It does not contain gluten and can be used by celiacs. - Cocoa
Rich in theobromine, caffeine, phenylethylamine and tyramine, which is a precursor to tryptophan. Source of polyphenols such as tannins and flavonoids. Functional food, reduces the risk of cardiovascular disease. It has antioxidant and neuroprotective action, helping to prevent neurodegenerative diseases. In addition, it acts to strengthen the immune system. It can also be consumed in the form of dark chocolate (70% cocoa or more). - Garlic
Important source of the allicin phytochemical. It has anti-inflammatory, antioxidant, antiviral, antibacterial and antifungal action, strengthening immunity and acting as a neuroprotector and in the prevention of chronic diseases. It helps control blood pressure and has expectorant properties, which help to alleviate cold and flu symptoms. Rich in fiber such as inulin, which improves intestinal transit and helps control cholesterol levels and weight loss.