Some foods pack more nutritional punch than others, and these 10 offer the most health benefits pound for pound of all food on the planet. They not only show up on our massive list of Superfoods, but they also make it onto plenty of top 1o lists across the internet, and several have long been known to provide plenty of nutrients and and goodies for the body.
The spinach is a high nutrient edible flowering plant that has many health benefits. It is a rich source of Vitamin A, C, K, B2, iron, calcium, potassium and magnesium. The consumption of spinach is great for your skin, bone health and the hair.
Health benefits of spinach
The effective antioxidants present in spinach such as lutein and zeaxanthin are great for healthy eyes. They can also prevent against numerous age related eye problems. The antioxidant beta carotene in spinach can also fight against cancer.
The beta-carotene in spinach can prevent asthma.
Daily intake of spinach can improve muscle efficiency.
The spinach is a great food to manage diabetes. It can regulate the glucose and insulin level in your blood.
It is a great food for people with high blood pressure. Because high potassium content in spinach can lower the blood pressure.
The Vitamin K content in spinach improves your bone health.
The high fiber content in spinach can promote the digestive system.
Oatmeal is meal made from rolled or ground oats. Interest in oatmeal has increased considerably over the last 20 years because of its health benefits.
Research found that the cereal’s soluble fiber content helps lower cholesterol levels. When these findings were published in the 1980s, an “oat bran craze” spread across the U.S. and Western Europe.
In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.
Oats are rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose. Oatmeal is rich in B vitamins, omega-3 fatty acids, folate, and potassium. Coarse or steel-cut oats contain more fiber than instant varieties.
Is coffee good for you? You bet: In addition to perking you up, coffee may help to drop your risk for heart diabetes, diabetes, and certain cancers. For an extra health boost, try kicking things up by adding spices to your coffee grounds before brewing. For every scoop of ground coffee add ¼ teaspoon of either ground cinnamon, cardamom, or turmeric to the filter.
In one study of 261 people with osteoarthritis of the knee, people who took ginger extract twice a day had less pain—and therefore, needed fewer painkillers—than those who didn’t take ginger. Ginger may also lower cholesterol, help prevent blood clots, and help control blood sugar in people with type 2 diabetes.
Avocado or alligator pear is a healthy fruit that has been cultivated since 8000 B.C in South America. Today this fruit cultivate in large quantity in Mexico, Chile, Dominican Republic and United States. The avocados are rich in many essential minerals and vitamins including Vitamin A, D, C, B-6, B-12, Magnesium, Calcium and Iron.
Health benefits of avocado
The dietary fiber content in avocado can reduce the risk of obesity, diabetes and cardiovascular diseases.
The high level of poly-unsaturated fats in avocados can cutdown the blood cholesterol level.
Avocado contains one of most essential omega 3 fatty acid known as alpha-lenolinic acid. It reduces the risk of pneumonia, hypertension, heart diseases and regulate blood pressure.
The high level of monounsaturated fats in avocados can regulate the sugar level in your blood.
Avocados are a rich source of powerful antioxidants known as carotenoid lutein. It helps to reduce the risk of two main eye problems –macular degeneration and cataracts.
The high level of folic acid in avocado can prevent against birth defects.
It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa.
Its omega-3 fatty acids may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.
Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon.
Why It’s Healthy:
— Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
— Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.
A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.
These tiny seeds pack a lot of punch when it comes to nutrients and fiber. For seeds that are so small, they have some incredible health benefits and have become somewhat of a ‘buzz food’ with a reputation as a superfood in the last few years. The great thing about them is their incredible diversity, so it is easy to add them into your food every day – you can let them swell in liquid to form a pudding texture or binding substance when baking, or you can add them in seed form to breads, muffins, smoothies or stir-fries for extra fiber.
Chia seeds are full of antioxidants, which are essential in helping to battle free radical damage in the body. This aids in the protection of the body on a cellular level. The fiber in the little seeds promotes a healthy digestive system, which contributes to overall health and wellbeing. It can be difficult to get enough fiber into your system throughout the day, so chia seeds are a great option because it’s so easy to add them into almost any meal or snack. They also surprisingly contain a good dose of protein, which makes them extremely beneficial to vegetarians who don’t get their protein from animal products, or for people trying to decrease their consumption of meat. On top of all that, chia seeds also provide alpha linoleic acid, which is a plant-based omega-3 that increases cardiovascular health.
Almonds provide a go anywhere snacking option that will help you to feel full between meals, and give you the energy you need to start the day. Just make sure that when you choose your almonds you’re not getting the kind that have a lot of salt or oil added like those that are dry roasted. Go for raw almonds, and don’t overeat them because since they’re crunchy and snacky it’s easy to keep munching on them.
Almonds are often mentioned by fitness instructors as a way to help feed your muscles, but they also have plenty of other benefits that makes them worthy of making it onto your daily menu. They help prevent heart attacks, and can reduce the amount of bad cholesterol produced in the body. They are a source of healthy fat, and can help your brain function better. If you weren’t on board already they also help to strengthen bones and teeth.