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There is no scientific definition for super food items. However, we can say that they are food items, which are rich in antioxidants, vitamins and minerals. Through their unusual nutritional value, they bring about numerous benefits to our health.
Due to their high nutrient concentration, these food items contribute towards the maintenance and proper functioning of our body. Eating them, can comprise an important source of minerals, vitamins, amino acids, fatty acids and antioxidants.
Among the properties of super food items, some stand out for their importance. They strengthen the immunity system, by helping to prevent disease and delay aging, because they facilitate cell renewal.
They are usually mixed-up in salads, smoothies, yogurts, cereals and juices, but they can also be eaten on main courses. They can even be used as carbohydrate substitutes for meal accompaniment. Increasingly, they are included in meals as part of healthy eating.
8 Super food items and what they can do for your health
1. Quinoa
It is a food item, very rich in nutrients, being one of the few vegetable origin products to have complete proteins. This is because it has a higher protein concentration than any other legume. In addition, quinoa is gluten free, rich in omega 3 and vitamins A, C and E. This super food item helps in lowering cholesterol, improves digestion and may even aid in weight loss.
2. Maca
Maca is a radish-shaped tuber originating in South America. Rich in calcium, iron and magnesium, it has the ability to regulate the body, acting in accordance to its needs.
The acting of Maca helps in regulating stress and energy levels. It also has a positive effect across memory and fertility. It helps in controlling cholesterol and producing red blood cells, so it is indicated for people with anaemia. Due to its flavour and characteristics, it is used in salty dishes as a potato substitute. It can also be consumed in salads and juices.
3. Chia
Chia seeds are a natural source of fatty acids (omega 3), protein, calcium, magnesium, phosphorus and antioxidants. In addition to not containing gluten, this super food item helps satisfying hunger and reduces the risk of diabetes. It has more potassium than bananas and more iron than spinach, by also helping to improve intestinal transit. It helps fighting cardiovascular diseases and hypertension and has anti-inflammatory properties.
4. Red Fruits
This designation covers raspberries, strawberries, blackberries and blueberries. Eating these small fruits helps in preventing brain cell aging. They are antioxidants and also have anti-inflammatory properties. They help to make the skin and eyes healthier, activate circulation and reduce stress. Due to their regenerative effect, they may even help in cancer prevention.
5. Cayenne Pepper
This spice, reddish and spicy, has a high content of vitamin C and A. It is considered the most medicinal of all peppers. Due to its properties, it helps digestion and activates blood circulation. It aids in weight loss as it reduces appetite and increases calorie burning during digestion.
This ability to increase metabolism also helps purifying the body because it accelerates the release of toxins. Additionally, it has an important anticoagulant action, by reducing the chances of heart attack or stroke.
Although other peppers are known to cause stomach ulcers, cayenne pepper, on the other hand, aids in their prevention. Ingestion of this super food itemitem can also help combat depressive states and causes the release of noradrenaline and adrenaline, which results in good mood.
6. Eggs
Eggs are very rich in vitamins (A, D, E, K and B complex) and minerals (calcium, iron and zinc). They also have carotenoids, which help prevent cardiovascular disease and protect eye health.
The egg white is rich in albumin, an essential protein for muscle growth, and in the yolk are the remaining nutrients. Eggs are free from carbohydrates and are low in calories but are highly satiated. These features make us good allies for those looking to lose weight.
7. Garlic
This ingredient is one of the most used across Portuguese cuisine and has important properties for the proper functioning of the body. This super food item helps control blood glucose and therefore prevents diabetes.
Since it enhances calcium absorption, it also helps strengthening bones and teeth. It helps eliminating acne, allergies and other skin problems. Strengthens the immunity system and has a detoxifying action on the body.
8. Ginger
This root has many health benefits because it has antioxidant and anti-inflammatory properties.
One of the main advantages of its consumption is the regulation of blood pressure. Since it inhibits the accumulation of fat in the blood vessels and contributes to their elasticity, it facilitates circulation.
It may also help in case of nausea and vomiting as it has direct action on the gastrointestinal system. Eating it speeds up metabolism, helping you burn calories faster.
Now that you know the benefits of some super food items, put your knowledge into practice and feed it into your diet. Make healthy, nutrient-rich dishes with them that will do wonders for your health and well-being.
Used in salads or more complex dishes, these food items may be part of your daily diet. In order to provide your cooking with an elegant and modern touch, you can rely on Costa Verde porcelain pieces. You’ll be able to combine design, modernity and healthy nutrition.
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