Throughout human history, every culture has observed and noted that certain foods have superior
health-supporting properties. Nutritional studies over the years had confirmed that observation. As
our technology and understanding continues to advance, we keep on discovering more beneficial
substances that exist in certain foods. 25 years ago they were unknown while today studies are
beginning to show how important & beneficial they really are like the re-vitalizing, rejuvenating,
and anti-aging properties that were attributed to them.
Unfortunately, there is no potion or pill that has everything you needed for weight loss and good health. But there is a solution!
Something that not only promotes wellness and weight control but also tastes good. These multitasking "super foods" provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals.
- Foods with high nutrient or phytochemical content that has health benefits with minimal undesirable substances (toxins, food additives, contaminants, bad fats, etc.) accompanying the beneficial substances.
- Are considered nutritious and beneficial to health and well-being.
- Those substances must be bio-available and useable by the body in the form that the food is typically ingested.
But we should not forget that portion size matters, even when it comes to healthy foods.
“Super foods” are so many. here are some I have chosen:
It is now readily available in many supermarkets and is one of the best whole grains you can eat. It is an ancient grain, naturally high in proteins and fibers, and is a good source of iron. Quinoa also has plenty of zinc, vitamin E, phosphorus, magnesium and calcium.
How to use it: Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or even lean protein.
- Coconut Oil:
It is a heart-healthy antioxidant. Coconut oil can help body fight against viruses and bacteria that can cause illness. It can also boost thyroid function and blood-sugar control as well as aid with digestion, reduce cholesterol and keep weight balanced.
How to use it: In baked goods and with vegetables or as part of an onion or garlic sauté or add it to oatmeal. While there are no formal studies that figure out the exact amount for optimal benefits, one to two tablespoons a day can be beneficial.
This antioxidant, antiseptic and anti-inflammatory spice gives curry its distinctive taste. It's a prominent medicinal tool in Ayurveda, a system of traditional medicine native to the Indian subcontinent and a form of alternative medicine, where turmeric is widely used and where the prevalence of the four most-common US cancers is 10 times lower. Studies also show a protection of turmeric against Alzheimer's disease, improves circulation and prevent blood clotting.
How to use it: You can sprinkle it on top of salads, vegetables or meat.
- Chia Seeds:
Rich in antioxidants, vitamins, minerals and fibers, this “Super seed” also contains much more calcium than milk and the same amount of omega-3 as wild salmon. Chia seeds also have an appetite suppressing quality.
How to use it: Stir two tablespoons (recommended dose daily) of chia seeds into a glass of water, wait a few minutes then drink them. Also you can sprinkle them on za’atar, salads, blend them and add them to your meals. A good way to avoid cravings is to add chia seeds to your snacks.
Don’t say no to chocolate! Cocoa can help put a smile on your face, containing hundreds of compounds that boost endorphins and serotonin, two of the best-known chemicals responsible for making us happy. It’s also loaded with flavonoids and flavonols, chemicals found naturally in plants that may help fight a wide range of conditions including diabetes, strokes and heart disease.
How to use it: To get the benefits of flavonoids, make sure to get dark chocolate that’s at least 70% cocoa. If you’re not sure, get bars that are labeled “pure”, “dark” or “unprocessed". You can sprinkle it on oatmeal or even corn flakes.
- Red Wine:
Red wine, made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol. Resveratrol has antioxidant and anti-inflammatory properties. Some studies show that it can prevent blood clots and inhibit the growth of cancer cells, others show that it may have a positive impact on longevity. Resveratrol has also been shown to have very powerful cancer-fighting properties (Inhibits lymph, liver, prostate, stomach and breast cancers).
How to use it: One glass of red wine 2-3 times a week should do it! If you don’t drink, you can have grape juice or even an easier choice: While eating grapes, crush the seeds.