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Tanya Wasiuta

Superfoods or Superfad?

General

Myth or fact when it comes to the foods we eat, they are constantly under scrutiny from the media, nutritionists and more. Spotlighting the foods that are good, the bad and the harmful.  

If you haven’t heard the term ‘Superfoods’ then where have you been?

‘Superfoods’ are those powerhouse foods that are good for your health providing your body with a range of benefits, rescuing our bodies from nutritional deficiencies and the threat of obesity.

Here’s a quick breakdown of what those foods known as ‘Superfoods’ can be good for.

  • Build bones
  • Prevent chronic disease
  • Improve eyesight
  • Keep Mind Sharp
  • Also proven to help you get and stay slim.

So do Superfoods really live up to their hype? Let’s take a look at the Top 10 Superfoods and why they aren't so much a Superfad.

1. OATS
Rich in fibre and the perfect source of fuel throughout the day. ½ cups packs 4.6 grams of resistant starch. A healthy carb that boosts metabolism and burns fat.
TIP: Start your day of with a bowl of porridge and reap the benefits.



2. SALMON
Lean sources of protein help you fuel without adding fat. High in omega-3 fatty acids, a type of fat that seems to decrease the risk of heart disease by reducing the inflammation of the arteries and digestive system. This fish is also a prime source of protein and contains essential vitamins A and B. Has been proven to reduce the chances from cancer of the colon, prostate and kidneys. And if your looking to maintain healthier skin, salmon can improve your skin texture, and add shinning to eyes,hair and nails.

The fatter the salmon, the more nutritious and healthy it is. It is a good protein supplement of older or sick people too, being easy digestible.

3. BROCCOLI
These little trees have cancer preventing powers. Broccoli also boosts the immune system, lowers the occurrence of cataracts, supports cardiovascular health, builds bones and fights birth defects.

 

Offering an incredibly high level of nutrition at a very low caloric cost, broccoli is one of the most nutrient-dense foods known. So make sure these little trees take pride and place on your plate!

4. PEARS
With 15% of your daily recommended amount of fibre, just 1 pear packs it all.
It has been proven that there are many health benefits that can be derived from pears given the antioxidants, dietary fibre and vitamin C that is contained in these sweet little pieces of fruit.


Containing disease fighting composites that have been shown to reduce the risk of certain cancers, diabetes and cholesterol. The high antioxidant levels in pears can help reduce the risk of pancreatic and colon cancer. And with their high fibre content as a link to reducing cholesterol levels (with the help of Vitamin C) and the risk of diabetes, making pears a real superfood!
TIP: Ditch the peeler… as the skin is where all the good content is.

5. GRAPEFRUIT
High in nutrients, just ½ of a grapefruit may help you lose up to a pound a week. Good source of protein and with at least 90% water, this fruit will surprisingly fill you up, so you eat less and significantly feel healthier. Packed full of vitamin C, essential for healthy teeth, gums and blood vessels and improves iron absorption and immune function.

6. ALMONDS
Nuts are another super-food rich in healthy fats that help you slim down. Despite their high fat and calorie content almonds in their natural state contain almost entirely ‘good’ fats i.e.. mono-unsaturated fats, which can lower cholesterol and reduce the chance of heart disease.

So if you’re not too crazy about nuts, think about the benefits and give yourself a healthier lifestyle.

7. DARK CHOCOLATE
A dream come true for chocolate lovers! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal! As if that wasn't enough to get you whipping out that secret chocolate stash, cocoa has been proven to lower blood pressure, increase blood flow, and ultimately contribute to a healthier heart from the flavonols in dark chocolate.

Dark chocolate is full of MUFAs (monounsaturated fatty acids) studies have shown that eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty treats you can't help but eat!
TIP: Eat in moderation…after all is pretty easy to eat a whole bar. 

8. QUINOA 
Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You'll stay full longer on fewer calories and avoid overeating at other meals.
With only 222 calories per serving and rich in a number of minerals introduce yourself to the latest low cal superfood!


Benefits include:
Higher in protein — its protein balance is alike to milk and has more protein contrasted to rice, millet or wheat.
A good resource of riboflavin — riboflavin helps decrease the frequency attacks in migraine sufferers by boosting the energy metabolism within the muscle cells and brain.

9. BLUEBERRIES 
The granddad of super-foods, die hard claim blueberries can protect against heart disease and some cancers as well as improve memory.


A 100g portion of blueberries contain the same amount of age-defying antioxidants as five servings of other fruit and veg. The benefits of antioxidants… they can help guard against a range of cancers, heart disease, asthma, arthritis and cataracts, Alzheimer's and age-related neurological diseases.

10. POMEGRANATE
Pomegranate and its distinctive ruby-red jewel-like seeds have been used for medicinal purposes for thousands of years.
Pomegranate is a good source of fibre. It also contains vitamins A, C and E, iron and other antioxidants (notably tannins).


These ‘Superfoods’ are just a select few against a whole repertoire of other power house foods, and whether you believe them to be a Superfood or Superfad can only be judged from your own personal experiences, however it can be guaranteed that they are essential in maintaining a healthier lifestyle.


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