10 Superfoods Diet
A Key to Successful Healthy Diet Plan
10 Superfoods diet is a relatively new healthy diet trend.
In simple English superfoods are special foods that suppose to make you super healthy. They are well known and commonly eaten foods that contain the most valuable nutrients if compared to other foods.
They are powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and improve your health and well being.
10 Superfoods Diet Plan
The main principle in choosing superfoods - you always have to choose whole, preferably organic products and you also have to prepare them correctly to ensure that valuable nutrients do not get destroyed.
Every superfood suppose to be a 'real', unprocessed food, so you will not find fortified potato chips in the superfoods category.
10 superfoods diet is a healthy eating plan that calls for including those especially nutritious foods into your every day ration.
But how do you determine which foods are super healthy and which are not?
You can find a list of about 5 to 10 superfoods that suppose to make you healthy all over the internet. The list usually consists of the same products. It includes:
Salmon – For Brain, Joints and Heart
Salmon is one of the top superfoods because it contains omega-3 fatty acids that improve our heart health and lover blood pressure. They are also essential for nervous system health and joints flexibility.
Research has shown that Omega-3 fatty acids are best absorbed from salmon in comparison to other Omega-3 rich fish such as cod liver. Other sources of Omega-3 are eggs, walnuts and flax seeds.
Yogurt – For Joints, Teeth, Heart and Weight Loss
Yogurt or kefir (or any other sour milk products) is another superfood example. They contain lots of calcium that is essential for our health and fitness. Calcium keeps our bones flexible and strong, protects our heart and helps keep the weight off.
I prefer and recommend whole dairy products for better calcium absorption. Low fat and fat free sour dairy products do contain good amount of calcium but it practically doesn’t get absorbed. So whenever you can (assuming that you are not lactose intolerant) choose whole milk products.
Nuts – For Brain, Weight Loss, Metabolism and Heart
Nuts contain great amount of many necessary minerals, proteins and fatty acids. They are great healthy snack alternative.
Oats or other whole grains – Lower Cholesterol and Blood Sugar, Improve Metabolism
Eat 1 plate of oatmeal everyday and you will not ever have any heart problems. Oats belong to complex carbohydrates group, which means they are very slowly digested. One plate of oatmeal feeds our system for hours, continuously supplying our blood with small amount of sugar, hence suppressing our appetite. Whole grains are great for weight management, they lover cholesterol and blood sugar!
Tomatoes – For Fiber and Vitamins
Tomato is a popular and very delicious vegetable (although some may argue that tomatoes are fruits or even berries). It has lots of vitamin C, A and fiber. Tomatoes keep your digestive system free of toxins and even can prevent cancer!
Green veggies – For Calcium, Fiber, Vitamins and Immune system
Green leafy vegetables are on the list of top 10 superfoods because they contain lots of vitamins, minerals and typically are low in calories. They are ideal for weight management and are useful in reducing the risk of cancer and heart disease.
Berries –Antioxidant superfood, Improves skin appearance and Strengthens Immune system
Berries are packed with antioxidants and phytoflavinoids. They are high in potassium and vitamin C, making them one of the top superfoods. They can lower your risk of heart disease and cancer, and also are anti-inflammatory. In choosing your berries remember that, in general, the more color they have, the more antioxidants.
Beans – For Fiber and Protein
Beans have been proven to be a major player in the fight against cancer. Beyond that, they are high in protein, beneficial to those with diabetes, and help lower cholesterol.
Dried or canned beans will give you almost the same benefit, but canned beans are high in sodium so be sure to drain and rinse well.
Green Tea – Antioxidant, Speed Up Metabolism, Inhibit Cancer And Lower Cholesterol
Green tea haS ECGC, a powerful antioxidant that can improve your health. A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells.
Turkey – For Protein, Muscle Tone and Weight Loss
Why turkey? Because as little as 5-ounce serving of lean turkey meat provides almost half of the recommended daily allowance of folic acid. Turkey is also full of vitamins B, B1,B6, zinc and potassium. These nutrients have been found to keep blood cholesterol down, protect against birth defects, cancer and heart disease, aid in nerve function and growth, boost the immune system, regulate blood pressure, and assist in healing processes.
Always choose organic meats to ensure that you do not get a doze of hormones or antibiotics with your food.
Create Your Own 10 Superfoods Diet Plan
The list of superfoods is practically endless. Some other variations of 10 superfoods diet include other fresh whole veggies, fruits, meats and seeds including soy and even dark chocolate!
After reviewing my list of superfoods you have to realize that superfoods are not some miracle foods that contain some special nutrient that will magically make you amazingly healthy.
If you know the basics healthy nutrition and healthy eating you will realize that superfoods are simply any foods that are naturally grown, minimally processed and fresh.
In other words if you follow healthy food pyramid guidelines and select whole fresh foods that can be found at your local supermarket you will do just right.
Superfoods is just a fancy term for us to remember that only natural products can benefit our health, help us to lose weight and stay fit. So now you can choose any of your favorite healthy foods to create your own 10 superfoods diet!
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