Superfoods Uncovered: What Gives Them Their Super Powers?

Introduction

   Source: Deep AI. Boost your body with nature’s powerhouse

Superfoods are powerful natural foods that are loaded with highly valuable nutrients and offer a wide-range of incredible health benefits. These foods are called ‘Super’ because these are power-packed treasures, containing multivitamins, minerals, antioxidants and many other essential compounds. These foods provide many health advantages to fulfil the basic nutritional requirements of the body.

In this modern lifestyle, people have weakened their immunity by relying heavily on processed and junk foods. The COVID pandemic was a clear reminder for the whole world to focus on their immune system. Superfoods not only help to maintain a strong immune system but also work to replenish certain nutrient- deficiencies in the body, thereby reducing the risks of degenerative diseases and illnesses caused by poor immunity. It also energises the body. 

Nutrient Density 

It highlights the amount of beneficial nutrients found in a food item in relation to its energy content, weight or any detrimental nutrients it contains. When we take our diets based on nutrient-dense foods, we cut too many calories, saturated fats, salt, sugar and cholesterol from our diet. It helps in weight management and reduces risks of many serious health issues. However, if we regularly consume foods that are high in calories but low in vitamins and minerals it will increase the risks of nutritional deficiencies and many diseases.

Some nutrient dense foods are – 

1. Whole grains
2. Beans and peas
3. Low fat milk and dairy products
4. Nuts and seeds
5. Lean meats, fish and eggs

When prepared with minimum added sugar/salt.

Antioxidants and Phytochemicals in Superfoods

Phytochemicals are naturally occurring plant-based foods such as fruits,vegetables,nuts and seeds. Many phytochemicals act as antioxidants.

Antioxidants are the substances that scavenge free radicals – unstable molecules that can damage DNA and cells. It protects the immune system and creates resistance against infections.

There are varieties of antioxidants namely-

1. Glutathione
2. Lipoic acid 
3. Flavonoids
4. Lycopene
5. Phytoestrogens 

Even vitamin A,C,E and beta-carotene are also included in a big family of antioxidants.

Foods that are rich in antioxidants are – tomatoes, carrots, apricots, sweet potatoes, spinach, pumpkins and many more.

Health Benefits of Superfoods

There are various health benefits of superfoods, if you incorporate them into your diet. It can boost nutrient intake for optimal functioning of the body, support immunity, promote mental health by enhancing overall mood and protect against risks of cancer, diabetes, high /low blood pressure and many other diseases. It also helps to detoxify the body.

5 most common Superfoods:

1. Berries are rich in Vitamin C and flavonoids. It helps to treat diabetes, high blood pressure, improves memory and reduces muscle damage. Vitamin C helps to build collagen, provides elasticity to skin and also repairs damaged tissues of the body.

Eg; Gooseberry, Blueberry, Cranberry 

2. Moringa contains a wide range of beneficial properties that makes it highly versatile. Each component of moringa has its own medicinal properties.

• Leaves – To reduce inflammation,
• Roots – To treat ulcers, kidney stones, toothache.
• Seeds – acts as laxative and also used to treat prostate cancer.
• Bark of stem – heal wounds and other skin infections.

3. Turmeric contains an antioxidant called curcumin, which is anti-inflammatory. Turmeric has antimicrobial effects. It was a part of traditional medicine from centuries in Ayurveda and Chinese medicine. It helps to treat arthritis, eczema, heart health, respiratory tract health. It also acts as an immune-booster.
4. Dark Chocolates have a high level of flavonoids according to research. It can help to prevent heart diseases and certain types of cancers. It also elevates mood but remember, it may have added sugars that can nullify its benefits in some cases.
5. Flax Seeds contain fiber, omega-3 fatty acids and essential vitamins and minerals that has the potential to lower the risk of cancer, strokes and they are also essential for detoxifying the body.

   Source: Deep AI

Conclusion

Incorporating superfoods into your daily diet can enhance your overall well-being. These nutrient loaded foods provide essential vitamins, minerals and antioxidants that support proper functioning of the body, reduce risks of serious diseases and promote better mental health. Embrace the power of superfoods and unlock their incredible benefits for a more resilient body. Start your journey towards better health today!

References

1. https://www.eufic.org/en/understanding-science/article/what-is-nutrient-density
2. https://www.webmd.com/diet/health-benefits-antioxidants
3. https://www.osfhealthcare.org/blog/is-turmeric-the-next-superfood/
4. https://www.medicalnewstoday.com/articles/303079#common_superfoods