All foods have some sort of nutritional value. However, there are some foods that provide lots of health benefits to your body than others, thus they are called ‘super foods’. I have compiled a list of top ten super foods here, so check them out:
A Few Super Foods That Made Our Top Ten Super Foods List
Green tea is high in polyphenols, which can help reduce heart disease, stroke and cancer risk. Green tea is also beneficial for your memory and brain healthy, possibly due to the presence of a vital compound called epigallocatechin gallate (EGCG), a flavanoid. This compound is said to prevent tumors and boost your immune system. Take at least 2 cups of green tea every day.
Wild Omega-3-Rich Fish
Some fish have ‘good fats’ which are said to help protect you from heart disease as well as other inflammatory diseases.
But you should be cautious about the amount and type of fish you eat; you should not eat fish more than once per week as there may be concerns about the levels of mercury caused by environmental pollution.
Blueberries And Pomegranates
These two fruits have very powerful antioxidants, which help protect your brain and memory. And research reveals that taking pomegranate juice can help you reduce the risk of atherosclerosis or hardening of arteries.
Olive oil provides the best source of fat in this list of top 10 super foods. Olive oil has so many uses and among them is its ability to protect against cancer and heart disease. It has high antioxidant activity as well.
Walnuts, Pine Nuts, Macadamia Nuts, Almonds
Eating nuts can help protect against inflammation and heart disease, and research carried out on walnuts shows that eating as little as 8-11 walnuts per day reduces the body’s cholesterol by 4%.
But you should eat no more than an ounce per day; this is almost equal to what fits on your palm when your hand is open and flat.
Walnuts are high in omega-3 fatty acids, which are essential for the heart’s health, and a compound known as ellagic acid that is known to lessen artery-forming plaque.
Whole Grains (especially whole wheat, barley, and oats)
Whole grains are one of the top ten super foods that help stabilize insulin and blood sugar and can help protect against heart failure. Whole grains include all 3 parts of the grain kernel: the germ, bran and endosperm. Brown rice, whole wheat flour, oatmeal and barley are all whole grains.
Contrary to popular belief, whole grains contain benefits which go far beyond fiber, as well as their role in your digestive health. These foods contain vitamin E and B, minerals such as zinc, magnesium and selenium; phytonutrients, as well as many other crucial ingredients that seem to work together powerfully.
Red Grapes (and white wine and red wine)
Another example of the top ten super foods are grapes, which provide vitamin B1, vitamin B and vitamin C. These fruits are popular mostly because they are juicy and tasty. Red grapes also have powerful phytochemicals; particularly phenolics that can help reduce the risk of heart disease.
Red fruits like grapes also contain resveratrol, a substance that is associated with some health benefits derived from taking red wine. This substance has also been proven to have anti-cancer, antioxidant, and anti-inflammatory activity.
Grapes can be enjoyed as snacks, sliced in sandwiches or alone.
Garlic And Onion
Garlic and onions are also among the top ten super foods. They have sulfur compounds that can protect you against some cancers and heart disease.
Crucifers (kale, cabbage, broccoli)
Cruciferous vegetables have indole alkaloids that can help prevent cancer. These veggies also contain vitamins, antioxidants, fiber and minerals. In addition, these foods can help boost your memory as you grow older.
Last but no least is my number 10 in the top ten super foods, tomatoes. These wonderful fruits contain a powerful antioxidant known as lycopene. This antioxidant is known to protect you from some types of cancer, particularly prostate, as well as stimulate your immune system.
All the above top ten super foods are easy to eat. They also come with multiple nutrients that can help you stay healthy. Try to eat some of these top ten super foods every day so that you stay healthy.
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