Superfoods You Should Eat Every Day

Is it true that there are superfoods? Those that fight cancer or that increase fat loss? What are they? How to consume them? Here are some answers.

Dince the classic scene of Popeye the Seafarer eating a can of spinach in one bite and becoming a strong and almost invincible man, miraculous properties were already being attributed to certain foods. The problem is that today, with so much misinformation swarming around about what to eat, it only lends itself to confu- sions and misinterpretations. Do spinach really give strength? Do blueberries help protect against cancer? Does ginger promote fat loss? Does chia have more protein than animal meat? Hand in hand with specialists, at Bienestar Colsanitas we decided to solve these and other doubts. Take note.

Foods with super powers: truth or lie?

"There is no superfood that is magically superior or that has a more beneficial effect than another," explains Dr. Astrid Meneses, a nutritionist-dietitian attached to Colsanitas. Each one has different characteristics and properties, and it is precisely the combination of them that produces an interaction within the organism in which the absorption of nutrients, vitamins and minerals increases or decreases.

In other words, the essential thing is to understand that although quinoa or chia seeds have a high content of proteins, vitamins and minerals in comparison with other grains and seeds, the ability to use them can only be optimized if their consumption is complemented with foods that also have an optimal nutritional profile. It is not enough to eat only quinoa, the key is to have a balanced diet, according to the needs of each individual.

Wait a minute, but then, are there any foods that are more nutritious than others?

Without a doubt. And precisely, as Dr. Lizeth Alvarez, nutritionist and specialist in health administration, states, "what makes them ideal is their nutritional density, that is to say that in a single ration they provide a greater amount of micronutrients than could be consumed in several portions of other similar foods.

Should I include superfoods in my diet?

It is necessary to know the nutritional composition of each food and relate it to each particular case. According to the state of health or the pathologies of the individual, a specialist would come to analyze if the consumption of this food is recommended or not. The ideal is to eat a balanced and, above all, varied diet. Although there are foods with more nutrients, this does not necessarily mean that they are low in calories. Regardless of the content of vitamins and minerals that a product may have, it is important to maintain the balance in terms of portions and frequency of consumption, because as Paracelsus said, "The dose makes the poison. In other words, nothing too much is recommended.

As Dr. Meneses concludes: "Each individual has his own nutritional needs related to tastes, genetics, habits and pathologies. If the right foods are chosen following a personalized diet, they will become their own 'superfoods'.

Top 5 superfoods

- Blueberries:
They are a good source of fiber and vitamins C and K. It is the anthocyanins, powerful antioxidants, which provide the purple color. According to scientific studies, these components could help prevent degenerative diseases, including Alzheimer's and some types of cancer and heart disease. In addition, they are low in calories. 100 grams contain only 46 Kcal.

- Quinoa:  
It has six grams of protein per cup, and is the only source of carbohydrates containing the nine essential amino acids.   In addition, this pseudo-cereal is high in lysine, the main amino acid responsible for preventing muscle pain following intense training.

- Pure cocoa:  
Not in vain was considered by the Aztecs as an energizing and stimulating elixir.   It is full of iron, phosphorus and zinc; its high magnesium content is responsible for affecting the levels of serotonin in the body, therefore, is particularly useful to combat stress or depression.

- Chia seeds:  
Small but powerful.   Their simple taste is compensated by their high levels of nutrients.   One ounce of these seeds has ten grams of fiber and five grams of protein; it is also a good source of calcium: the same portion provides about 600 milligrams of this mineral.   But be sure to soak them for at least four hours.

- Beetroot: 
Good source of folate, potassium, vitamin C, fiber, antioxidants and nitrates.   It is medically proven that people who consume foods rich in nitrates keep their blood pressure levels low.

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