The term “superfood” is a fairly new term referring to foods that offer maximum nutritional benefits for minimal calories. They are packed with vitamins, minerals, and antioxidants.
No standard criteria or legal definitions classify any food as a superfood at this time. However, most superfoods are plant-based.
Superfoods are foods that have a very high nutritional density . This means that they provide a substantial amount of nutrients and very few calories.
They contain a high volume of minerals, vitamins, and antioxidants.
Antioxidants are natural molecules that occur in certain foods. They help neutralize free radicals in our bodies. Free radicals are natural byproducts of energy production that can wreak havoc on the body.
Often referred to as the supergrain, quinoa (KEEN-wah) is high in fiber and high-quality protein. In fact, it contains more protein than any other grain while also packing in iron and potassium. One half cup of quinoa has 14 grams of protein and 6 grams of fiber.Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.
It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.Of all the quinoa colors, white quinoa has the most delicate taste and the lightest texture and it cooks up a bit fluffier than other types of quinoa. Red quinoa (which takes on a brownish hue when cooked) has a richer taste, slightly chewier and heartier texture, and somewhat nuttier flavor compared to white quinoa.
While they have been trending in popularity for a long time, chia seeds still deserve a spot on this list. They are famous for containing more omega-3 fatty acids than salmon, and they have long been used by athletes to rehydrate in the middle of a workout. The seeds will absorb up to 27 times their weight in water, which makes them a filling source of plant-based protein that isn’t high on calories. Add a teaspoon to your drink or blend them into smoothies; your body will stay much fuller and more satiated.
Can any berry dethrone acai as a trendy superfood in 2019? The Indian gooseberry is giving it a good shot. This flavor-packed fruit contains twice the antioxidants of acai, so consider sprinkling gooseberry powder over your meals from now on.
There’s a reason to believe that watermelon seeds might soon replace pumpkin and sunflower in your local convenience store; research shows that they are all equally healthy. A handful of watermelon seeds sets you back just 20 calories, but they contain impressive amounts of fiber, healthy fat, and vitamin E, as well as iron, folate, and magnesium. If you want to boost the benefits further, consider sprouting the seeds for a few days before eating them.
The Original Superfood: Flax Seeds. Flax seeds are teensy tiny nutritional powerhouses. They're absolutely packed with fiber, omega-3 fatty acids, B vitamins, antioxidants, and cancer-fighting lignans.Flaxseeds contain up to 800 times the number of lignans - plant compounds containing a good amount of antioxidants and estrogens. ... With so many science-backed health benefits that flaxseeds have to offer, there could be no better term than 'superfood' to honour them.
Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods. Add flaxseed to a food you habitually eat. Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flaxseed.
Flaxseeds contain up to 800 times the number of lignans - plant compounds containing a good amount of antioxidants and estrogens. ... With so many science-backed health benefits that flaxseeds have to offer, there could be no better term than 'superfood' to honour them.
Pumpkin seeds are highly nutritious and packed with powerful antioxidants. Eating them can help solve dietary deficiencies and may protect against various health problems. In fact, pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility and sleep quality.
A serving of pumpkin seeds – around 1 ounce or 35 grams, two tablespoons or one handful. -will give you a fifth of your daily requirement for protein, over half your requirement for phosphorous, almost half of your copper and magnesium requirement, a quarter of your zinc needs and 16 per cent of your iron intake