Title : 7 superfoods to boost your diet
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7 superfoods to boost your diet
The term superfood has no standard definition, but generally means a food that has high nutritional value. Most category are considered super foods high in antioxidants and may provide beneficial protection of body cells against damage from free radicals. When cells are damaged by free radicals, increases risk of chronic diseases.
Superfoods are also considered natural foods without preservatives, artificial chemicals or harmful fats. Usually they are low in calories and are conducive to weight loss diet.
To boost weight loss while eating for overall health, it is recommended to eat a variety of nutrient-rich foods like fruits, vegetables, lean proteins heart healthy fats , whole grains and legumes.
some, but not all, studies have shown a lower risk of some types of cancer associated with the highest fruit and vegetables and grains consumption integers ( 1 ).
limiting red meat processed is also recommended for health and can be useful to boost weight loss. A quick start your exercise routine, along with changes in diet it should not be overlooked.
Exercise is important for calorie boost burn muscle , while maintaining fat loss and weight maintenance after weight loss.
Two nutrients, fiber and protein, it may be useful to keep you feel full after eating. These nutrients must be incorporated during meals and snacks for healthy weight loss.
These super foods to start your diet is rich in antioxidants, fiber and some are also a source of protein.
Remember, this is not an exclusive list for foods to eat votes to boost weight loss. Incorporating variety of foods, especially fruits and vegetables, is always recommended for improving the largest health.
Watermelon
Watermelon is a popular fruit in the summer. Sweet, juicy red fruit is a natural refreshing and sweet, and eat that could help jumpstart your diet for many reasons
Watermelon is very low in calories .; which provides less than 50 calories per 1 cup serving.
The watermelon is mostly water, so eat that helps keep the body hydrated. Due to the high amount of water, you can also feel satisfied after eating.
A cup of cut watermelon provides potassium, beta carotene, vitamin C, vitamin B6, magnesium and a small amount of iron. Like other fruits, watermelon is a rich source of antioxidants.
In particular, watermelon, like other fruits and vegetables red, is high in the antioxidant lycopene.
The good of lycopene from fresh watermelon is that it is highly absorbed, and some research suggests that lycopene from raw watermelon is absorbed rather than raw tomatoes ( 2 ).
some research suggests eating foods high in lycopene may help lower risk of some cancers.
In addition to being associated with reduced risk of some cancers, lycopene is anti-inflammatory, it is beneficial for heart health and bone health.
The more mature watermelon, the greater the amount of lycopene. Let your seedling watermelon at room temperature, uncut, fully ripe. Once the watermelon is ripe, cut and enjoy. Store leftovers in the refrigerator
Adding watermelon to your diet can be a way to enjoy a sweet guiltless and a bonus to help your body stay hydrated
Watermelon it is versatile ..; can be added to fresh salads, they use it as a supplement for flavored water, eaten by itself or mixed to a juice.
tart red cherries
Another red fruit that has been shown to have positive health benefits is the tart cherry red. Cherries are rich in nutrients and antioxidants as well, but the tart red cherries has some special advantages.
tart red cherries have proven to be anti-inflammatory, have benefits for heart health and may even help reduce muscle or joint pain associated with exercise or arthritis ( 3 ).
cherries are high in phytonutrients anthocyanins that help give them their vibrant color.
these anthocyanins also provide benefits for heart health and lower cholesterol, triglycerides and may even help reduce belly fat ( 4 ).
Some studies in mice ( 5 ) has shown that obese mice eat a high-fat diet were put on a diet anthocyanin extract pie cherries, mice actually lost weight.
could be seen the same effect humans What? More research is needed, but this may suggest the addition of tart cherries to your diet can help jumpstart weight loss.
One good thing about tart cherries is that you can enjoy fresh, frozen, dried and in juice form.
are versatile to add to your diet and can take many forms. If you are drinking juice, keep the intake part in moderation
Also, make sure you are getting the pure cherry sour products, alternatives with some flavors of natural cherry
Cruciferous vegetables: .. Arugula, broccoli, cauliflower, kale, etc.
Cruciferous vegetables have sulfur-containing substances called glucosinolates that give cruciferous vegetables a unique smell and taste. Other cruciferous vegetables include bok choy, Brussels sprouts, cabbage, kale, radishes, turnips, turnip and watercress
If you like things on the spicy side, horseradish and wasabi also belong to this category
through the kitchen and digestion, glucosinolates are broken down in the body into something called indoles and isothiocyanates. These indoles has been shown to fight cancer cells ( 6 ).
Animal studies have shown that these derivatives of glucosinolates help protect cells from damage from free radicals, inactivating carcinogens, are anti-inflammatory and may even inhibit cancer cell metastasis.
some human studies have also found a lower risk of some cancers in people who have a higher intake of cruciferous vegetables.
Cruciferous vegetables are high in many nutrients, including: fiber, beta carotene, vitamin C, vitamin K, vitamin B, potassium, selenium and iodine. These vegetables are, of course, naturally low in calories, so they are very nutrient dense .
Cruciferous vegetables are versatile and can be used in many different ways during cooking. If you want to start your diet, make sure that you are including a variety of cruciferous vegetables in your diet.
Hemp seeds
These small seeds have become popular in recent years although some cultures they have been eating for hundreds of years
hemp seed are a source of many nutrients, including :. omega-3, protein, fiber, vitamin E, potassium, magnesium, calcium, iron and zinc.
hemp oil is a source of all essential amino acids and is also high in a precursor of nitric oxide, which can play a beneficial role in maintaining low blood pressure ( 7 ).
hemp seeds are a source of omega 6 and omega 3 fatty acids, which are both considered essential fatty acids. Omega 3 are anti-inflammatory and are important for heart health.
Most Americans get too much omega 6 and not enough omegs that can promote pro-3 inflammation. Hemp seeds provide a 3: 1 to 2 :. 1 ratio of omega 6 and omega 3, respectively
fatty acids This is the ratio suggested for a healthy diet ( 8 ). Hemp seeds are also a source of gamma linolenic acid fatty acid antiinflammatory and stearidonic acid.
hemp seeds can be eaten by themselves to a snack that provides a subtly sweet and nutty mild flavor. They can also be used as a topping for oatmeal, salads, shakes , yogurt or a mixture of nuts.
Chia seeds
Chia seeds have some benefits for a quick start to the weight loss are similar to hemp seeds. They have also been used by ancient cultures, but have only recently gained popularity among Western societies. Chia seeds are a source of omega 3 fatty acids, protein, fiber, calcium, magnesium and iron.
chia seeds can be eaten alone as hemp seeds, chia seeds but absorb more water than hemp seed.
can be consumed as a mixture of water, like a chia gel or made into a pudding like consistency. They should be eaten with fluids, otherwise it could cause some stomach cramps, especially if you are dehydrated.
Like hemp seeds, but can also serve as a complement to salads, smoothies, yogurt or oatmeal mixed.
Because hemp seed and Chia are rich in protein and fiber, which can leave you feeling satisfied after eating much them.
Nuts
Nuts They were not always at the top of the list as a super food for people to start their diet because they are higher in calories. However, many research studies have shown health benefits of nuts, and studies also show a significant benefit for controlling weight stable while the nuts as part of their diet.
Nuts are higher in calories and fat, up to 80% of calories can come from fat. However, most of the fat in nuts is considered healthy monounsaturated fat heart. Nuts are also a source of fiber, protein, magnesium, selenium, zinc and vitamin E.
frequent consumption of nuts has been associated with low rates of cardiovascular disease, and research has also shown a frequency inverse association of nut consumption and body mass index (BMI) ( 9 ).
as part of a healthy balanced diet, there is no need to fear eating nuts as part of a weight loss diet. In any case, consumption of nuts in moderation should be encouraged.
Although nuts are high in fat and calories, but also provide a high level of satiety. The combination of fat, protein and fiber can keep you feeling satisfied longer after eating which could help regulate appetite.
people Although nuts are high in fat, some studies have shown that eating a higher intake of nuts excrete more fat is needed in the digestive tract ( 10 ), but more research.
a portion of an ounce, or a small handful, is considered a serving of nuts. Eating this amount for a snack during the day, along with some fruit, you can offer a satisfying, healthy snack rich in nutrients to your diet.
Spices
Whether fresh or dried, spices and herbs add more flavor; they are full of antioxidants and some of the benefits that can help with weight loss. Plant cinnamon have been shown to have some benefit to control levels of cholesterol and blood glucose.
Turmeric is known to be rich in antioxidants, and one of the main ingredients in turmeric, curcumin, can help reduce inflammation ( 11 ) .
red pepper or chili powder can help suppress appetite that could help for a quick start to weight loss. A main ingredient of spices like chili or cayenne is capsaicin.
Capsaicin may help increase metabolism temporarily after eating, even if the effect is slight. black pepper and ginger can have a similar effect on metabolism. Researchers are not clear in all the spices and herbs interact with forms weight regulation, health and metabolism, so more research is needed.
fresh herbs like rosemary, thyme, oregano, etc., are also rich in antioxidants and may help reduce inflammation in the body. Obesity and associated comorbidities often associated with inflammation.
Therefore, incorporating more foods in the diet that promote the fight against inflammation may be beneficial for weight loss.
Conclusion
There are many foods that can be considered super foods, such as the definition of a super is not universal. In general, can be considered super foods high in nutrients, chemical free, natural foods that offer health benefits.
If you are looking to start your weight loss, it is important to eat foods that provide lots of nutrients. Eat a variety of foods is recommended, as there are health benefits of different types and colors of foods.
Watermelon is high in lycopene, and some studies have shown lycopene from watermelon is highly absorbable. Watermelon is a very moisturizing food and can serve as a natural sweet for weight loss. For maximum health benefit, eat when ripe watermelons.
Studies have shown red tart cherries are anti-inflammatory, heart healthy, can help relieve pain after exercise and can be beneficial to the fight against weight gain around your abdomen. tart cherries can be enjoyed fresh, frozen, dried or in juice form 100%.
Cruciferous vegetables contain special compounds that have been shown to fight cancer cells and may help lower risk of certain cancers. They are filled with many other nutrients, high in fiber and low in calories.
walnuts, hemp seeds and chia seeds are a good source of protein and fiber, two important nutrients for weight control. Although nuts are high in calories, research has shown a higher intake of nuts is associated with a lower BMI.
Spices and herbs may be beneficial for jumpstarting weight loss as they are rich in antioxidants and can help suppress appetite after eating.
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