Superfoods Promote Good Health
Superfoods are rich sources of essential nutrients the body needs to function properly promote good health. Superfoods have a synergistic effect on the immune system providing a sense of well being both emotionally and physically. You are what you eat consuming healthy food options is an essential source of nutrition for the body used for optimal health. Adding a variety of vegetables to your diet can promote weight loss suppressing the appetite with foods high in fiber and nutritional value benefit overall well being. Obesity is a global health problem affecting 35 % of the adult population. Studies suggest 12 percent of American adults meet the standard recommendations for consuming fruit and 9.3 percent meet the standard for eating vegetables. Micronutrients are nutrients used by an organism to grow and then reproduce as dietary substances provide nourishment essential for growth and the maintenance of life. Micronutrient deficiency MND affects 2 billion people globally consisting of nearly 30 percent of the world population often resulting in increased morbidity and mortality, irreversible impairment to the physical and cognitive development of children and substantial losses to individuals WHO 2014.
As the saying goes, you are what you eat, consuming a balanced diet is key to maintaining good health. Nutrients can be grouped by micronutrients such as carbohydrates, dietary fiber, healthy fats, proteins, water needed, or micronutrients high in vitamins and minerals. Dietary guidelines for Americans recommend that carbohydrates make up 45-65 percent of your total daily calories consumed. This translates into 225-325 grams of carbohydrates per day. The top five healthy carbohydrates include Qunoria, oats, blueberries, roasted nuts, and legumes. Carbohydrates are a type of nutrient found in many beverages and food options. Most carbohydrates are found in plant based foods including vegetables, grains, fruit, nuts, seeds, and beans consumed as naturally occurring carbohydrates lower on the glycemic index than greater micronutrients. Carbohydrates are your body’s main fuel source and provide the body with energy fuels for all of your activities.
Diets Rich in whole grains in combination with potent superfoods including dark green and brightly colored vegetables have been proven to lower cholesterol, reduce cancer risks and prevent obesity. It is estimated that 80 percent of the lycopene in the US. diets are derived from tomatoes and tomato products, sauces, paste, and ketchup leading to an increase in tomato based products sold in the U.S. consumed for their health benefits high in antioxidants. Green leafy vegetables are the best natural food sources including brightly colored fruits and vegetables high in nutritional value may help in the prevention of developing chronic disease. Roasted nuts are a fantastic superfood containing unsaturated fats that may help reduce LDL cholesterol, reduce inflammation, and build stronger cellular membranes in the body. Adding these abundant superfoods to your shopping list enhances nutritional support keeping your body healthy and staying active longer.
Lose weight by feeling more energized throughout your day by eating the right combination of superfoods, including lean proteins, fruits, vegetables, monounsaturated fats, and healthy carbohydrates. Adding these amazing superfoods to your favorite dishes will give your body more strength combined with increased energy for better productivity. Foods rich in carotenoids include squash, carrots, grapefruit, apricots, oranges, tomatoes, peas, and kale. Superfoods benefit the body by increasing physical energy endurance levels and providing essential natural nutrients high in fiber, vitamins, and minerals. Nuts are a convenient food option easy to store in the pantry or freezer to preserve freshness for extended periods of time. Micronutrient deficiencies in people who are obese are mostly due to a poorly balanced diet that lacks nutritional value. Micronutrient deficiency is defined as a lack of essential vitamins and minerals required in small amounts by the body for proper growth and development. Choosing healthy food options greatly reduces the risks of developing chronic diseases leading to increased physical energy.
Nuts are a great superfood high in calories as one serving is equivalent to 25 nuts or one handful of full estimate snack size portions. Almonds contain healthy unsaturated fats, fiber, vitamin E, magnesium, and protein. Each serving of 25 almonds is approximately 162 calories, 6 grams of protein, 14 grams of unsaturated fats. Nuts benefit health eating almonds may reduce blood pressure, lower cholesterol, lower blood sugar levels, reduce hunger, and promote weight loss. Nuts are nutrient dense foods containing complex metrics of bioactive compounds including high quality proteins, fiber, minerals, phytosterols, and phenolic compounds rich in unsaturated fats that promote heart health. Brazil nuts provide a source of magnesium, and fiber, consumed for nutrition for its delicate creamy taste. It takes one ounce of Brazil nuts to obtain 700 percent of your daily value of Selenium which helps protect your body from damage caused by oxidative stress, it may boost your immune system, and even reduce your risk of heart disease.
Brazil nuts are nutritious, 33 calories each, or 436 calories per half cup. Consuming Brazil nuts may reduce inflammation, boost brain function and increase antioxidants in the body. Nuts and seeds provide essential nutrients high in protein consumed as part of a healthy diet plan, important sources of tocopherols, and phenolic compounds, and high poignant antioxidant effects that may protect cells from free radical damage. Eating superfoods can boost physical energy and improve overall health helping you live a better life. We are all becoming more aware of the importance of adding more fresh vegetables to our diets. Due to the great concern over the horticulture growing process, many individuals are now seeking organically grown produce free from pesticides and harmful chemicals. Depleted soils lacking minerals have reduced nutritional value in products commonly purchased in local supermarkets.
Organic foods are carefully grown and harvested for maximum nutritional value including amino acids, minerals, and vitamin concentrations. Epidemiological studies from the National Library of Medicine analysis of disease and health indicate a diet rich in carotenoids lowers the Incidence of cancer and cardiovascular diseases. Green leafy vegetables are considered nutritious natural sources of lutein, zeaxanthin found in kale, spinach, collard greens, broccoli, turnip greens, and corn are excellent dietary sources. Food Fortification in a globalized world 2018. Dietary guidelines for Americans recommend that carbohydrates make up 45-65 percent of your total daily calories consumed. This translates into 225-325 grams of carbohydrates per day. The top five healthy carbohydrates include Qunoria, oats, blueberries, roasted nuts, and legumes. Carbohydrates are a type of nutrient found in many beverages and food options. Most carbohydrates are found in plant based foods including vegetables, grains, fruit, nuts, seeds, and beans consumed as naturally occurring carbohydrates lower on the glycemic index than greater micronutrients. Carbohydrates are your body’s main fuel source and provide the body with energy fuels for all of your activities for life.
Carotenoids have demonstrated various positive biochemical effects on the immune system due to antioxidants and anti-inflammatory activity in the body reducing swelling and pain for natural therapeutic purposes. Carotenoids also referred to as triterpenoids are the red, orange and yellow organic pigments produced by the plant during the growth processes. Carotenoids and retinoids are thought to have several biological effects, antioxidant properties affecting cell growth, and immune response. Carotenoids are colorful liposoluble pigments found in plants found in many foods typically found in the human diet including lycopene, lutine,a- carotene, B-carotene, and cryptoxanthin. Consumers are now reaching out to broaden their superfood uptake by eating barely greens, chlorella, spirulina, wheat grass, and alfalfa sprouts to their diet. Superfoods can actually change your life Weight loss can be achieved through dietary restrictions limiting foods high in calories, sugary drinks, and fried, processed foods while increasing healthy food options.
Eat a vast array of superfoods including fruits and vegetables, and lean proteins in the diet have been shown to significantly improve a person’s health to ward off disease and boost physical energy levels. Sensible eating patterns associated with consuming low-calorie foods high in antioxidants help protect your cells from free radical damage, which may play a role in developing heart and other diseases. Blueberries are packed with vitamin C, vitamin K, and manganese, high in fiber and other antioxidants primarily anthocyanins found to be beneficial for good health. Eating blueberries shows promise in lowering glucose levels due to the antioxidant, anti-inflammatory effects on the body. Nutritious superfoods are a nutritious powerhouse when consumed with a sensible diet plan may reduce your risk of disease. Naturally occurring antioxidants including vitamins E, vitamin C, and carotenoids obtained from food sources lower their risks of developing chronic disease. Healthy foods provide the body with maximum nutrition and naturally boost immunity increasing endurance throughout the day.
Flavonoids found in disease fighting foods regulate cellular activity fighting off free radical damage that causes oxidative stress on your body. These micronutrients are more concentrated and potent compared to other foods, providing you with a natural energy boost without the use of stimulants. Adding more nutrient-dense ingredients in your diet for maximizing energy levels. Lose weight simply by eliminating processed and refined foods. Micronutrient deficiency is defined as a lack of essential vitamins and minerals required in small amounts by the body for proper growth and development. Overcoming micronutrient deficiencies strategies include dietary improvement including consuming a diet packed full of micronutrient rich food sources. The world’s biggest food manufacturers recognize the need for food fortification, the process of adding micronutrients essential trace elements and vitamins to food people typically purchase. Consuming superfoods is the best way to enhance total body health and prevent a disease from forming in the body.
Alfalfa rich in minerals is one of the world’s greatest sources of superfoods. Pulling up nutrients from soil depths as great as 130 feet. Mineral constituents of liquid chlorophyll balance chemicals almost identical to human hemoglobin- a red protein responsible for transporting oxygen in the blood. Alfalfa is used therapeutically to treat cancer, intestinal disorders, liver problems, body and breath odors, skin disorders, and arthritis. Boost energy with this amazing superfood supplying your body with natural minerals and vitamins. Alfalfa is rich in chlorophyll, protein, calcium, carotene and vitamins B, Vitamin D, vitamin C, vitamin K, vitamin E. Sprouting alfalfa seeds is the process of germinating seeds for food consumption. Using a seed sprouted or a common jar and water is all you need to get started. Sprouting seeds only takes 3 or 4 days to germinate however the seeds must be rinsed regularly to avoid accumulation of products of decay organisms. Sprouting edible microgreens is a great source of nutrition high in antioxidant compounds and is considered a superfood when harvested early.
Cheers!
Patricia Lynn
Images Courtesy of lgishevamaria at AdobeStock
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