Top 10 Superfoods # 1: Fermented foods
Food examples: Fermented foods such as cheese, pickles, sauerkraut, etc., can increase the probiotic bacteria in the gut.
Nutritional value and efficacy:
Studies have pointed out that the amount of probiotics is related to the fight against depression.
Natural fermentation of food will not only change the taste, texture and digestibility, but also increase the concentration of certain vitamins and compounds in the food.
Eating suggestions: Sauerkraut can be used with hamburgers, rice, salads, eggs, etc.
Top 10 Superfoods # 2: Cruciferous vegetables
Food examples: Cruciferous vegetables include broccoli, cauliflower, etc.
Nutritional value and efficacy:
Rich in folate, vitamins A, C, K, and the antioxidant sulforaphane.
Many studies have pointed out that cruciferous vegetables can help fight inflammation and cancer.
Eating suggestions: Steaming, frying, baking and other cooking methods are more appropriate, should not be cooked or fried, because it will reduce its nutritional content.
Top 10 Superfoods # 3: Ginger and Turmeric
Nutritional value and efficacy:
Ginger and turmeric powder, both members of the ginger family, help fight inflammation, especially arthritis.
Ginger contains gingerol and gingerol, which have a spicy taste that stimulates saliva to help improve digestion.
Studies have shown that ginger can improve intestinal motility and reduce nausea and vomiting. Turmeric is also anti-inflammatory and antioxidant.
Food advice: Ginger flakes or turmeric powder can be added to stir-fry or scrambled eggs.
Top 10 Superfoods # 4: Berries
Food examples: Pears, cranberries/cranberries, raspberries, blueberries, blackberries, etc.
Nutritional value and efficacy:
Berries are rich in vitamin C and polyphenols, which can improve skin health and help cells to fight oxidation and bacteria.
Berries also contain flavonoid anthocyanins, which help prevent heart disease, cancer and diabetes.
Eating suggestion: Add berries to smoothies or cheese.
Top 10 Superfoods # 5: Legumes
Nutritional value and efficacy:
Beans are high fiber foods that help improve gut health, lower bad cholesterol, and increase insulin sensitivity.
Legumes help boost your metabolism and reduce your risk of bowel cancer.
Eating suggestions: It can be put into stews, pasta or pressed into mashed beans to make vegetarian burgers and meatballs.
Top 10 Superfoods # 6: Hemp Seeds
Nutritional value and efficacy:
Hemp seeds have a completely plant-based protein, containing nine essential amino acids for the human body, and do not contain cannabidiol or THC.
Hemp seeds are rich in fiber, vitamin E, minerals, Omega-3 fatty acids and linolenic acid, which help reduce inflammation.
Eating suggestion: It can be added to smoothies, oatmeal bowls, energy bars and other snacks together.
Top 10 Superfoods # 7: Coffee
Nutritional value and efficacy:
Some studies suggest that drinking 1.5 to 3.5 cups of coffee a day may reduce the risk of death.
Coffee contains antioxidants called polyphenols, which may help reduce the risk of type 2 diabetes, endometrial cancer, and liver cancer.
The chlorogenic acid in coffee may enhance eye health.
Eating advice: Drink during or after breakfast.
Top 10 Superfoods # 8: Pomegranate
Nutritional value and efficacy:
Pomegranates are rich in potassium, vitamin C, and antioxidants.
Studies have also shown that pomegranates help lower blood pressure and cholesterol, and relieve rheumatoid arthritis.
Eating suggestion: Can be juiced or served with salad.
Top 10 Superfoods # 9: Dark Chocolate
Nutritional value and efficacy:
Contains flavanols, which can protect the heart, fight inflammation, and improve intestinal health.
After production or excessive processing will lose a lot of flavanols, so you should buy less processed pure chocolate or chocolate with a concentration of more than 70%.
Eating advice: Eat 1 to 2 pieces of dark chocolate daily and maintain a balanced diet.
Top 10 Superfoods # 10: Bamboo/Artichoke
Nutritional value and efficacy:
Artichokes are rich in fiber, protein, magnesium, potassium and phytochemicals that help lower bad cholesterol in the blood vessels.
Eating suggestion: Roast bamboo/artichoke leaves or add to salad.