Fitness Food

10 Super foods to use in your everyday life

Superfoods are a big thing nowadays for your health either to lose weight or to fight diseases.  They are the foods that have the most nutrient dense content, health benefits.  In addition, they contain lots of antioxidants, vitamins, and minerals.  Every single article about health mentions superfoods as the health savers.  But which of them should we use in our everyday life since there are so many of them?  Here is our list of  superfoods that we should try using in our everyday life:


1. Chia seeds

Chia seeds are one of the healthiest and most nutritious foods found on the planet.  They are tiny little seeds that originate from Mexico and Guatemala.  Moreover, Chia seeds were the most important food for the Aztecs back in history.  They have a high nutrition profile- a lot of fiber and calcium. One serving of chia contains 18% of the daily needs of calcium, 4 grams of protein, and 11 grams of fiber.  Woohoo!  Use them in your smoothie, salad or make a nutritious chia pudding.

2. Spirulina

Spirulina is a natural alga rich in Chlorophyll and contains all the essential amino acids.   Also, they called a miracle from the sea.  This alga is rich in vitamin B-12, B-3, B-9, and B-6.  It will encourage and support the growth of healthy bacteria in your gut and will lower your cholesterol.



3. Blueberries

Blueberries-tiny little purple fruits that contain the highest levels of antioxidants and a lot of vitamin K.  Antioxidants helps us fight free radicals and protect our DNA.  Furthermore, they protect our brain so we still have our memory.   Blueberries contain the plant pigments called anthocyanins that have anti-inflammatory, antioxidant properties to help with brain signal and memory function.   Consume them as a raw snack or on top of your morning oatmeal.



4. Spinach

Spinach is an excellent source of vitamin K, vitamin A, vitamin C, folic acid, and iron.  It is very low in calories, but very dense in nutrients. Spinach boosts muscle efficiency; also contains a lot of the antioxidant beta-carotene that protects from several types of cancers. To keep the nutrients of this green superfood, steam it, cook it lightly, eat it raw in a salad or in a smoothie(the best way to consume it).

5. Avocados

Avocado is a fruit from Mexico known for its very nutritious profile. It contains a lot of healthy(monosaturated) fats and abundance of nutrients like Vitamin K, folate and, potassium.  Avocados can make your plain salad be a much more nutritious.   The absorption of two key carotenoid antioxidants lycopene and beta-carotene increases from 200-400%.  When adding a cup of fresh avocado or an avocado oil to your salad.




6. Quinoa

This protein-filled pseudo-cereal(seed) contains all 9 amino acids that our body is not able to produce itself,  so it is considered a complete protein. It is gluten free and it contains nearly 8gr of protein per cup.  Quinoa consists of a lot of manganese, magnesium and a lot of fiber.  It has a nutty flavor, texture similar to couscous, and rice.  So you can use it as a side dish or throw it into a salad.



 7. Eggs

Eggs are one of the most nutritious foods on the planet loaded with complete protein(6gr per egg), healthy fats, a lot of minerals, and vitamins.  Additionally,  egg yolks contain the antioxidants Lutein and Zeaxanthin that help eye health.   Since eggs are very versatile and can be eaten for breakfast, lunch, dinner or a snack. The healthiest way to eat them is to poach them, boil them or make them scrambled.


8. Salmon

All types of salmon provide a healthy dose of Omega-3 fatty acids, but the healthiest to consume is the wild salmon.  Salmon is high in proteins-22gr of protein per 100 of salmon and abundance of micronutrients like potassium, phosphorus, vitamin B-12, and niacin. The healthiest way to prepare it is to grill it.


9. Almonds

This highly nutritional nut is an abundant source of vitamin E, calcium, iron, and magnesium.  Almonds contain very important fatty acids, linoleic, and linolenic that are very important for lowering bad cholesterol, skin and hair quality.  As matter of fact, almonds are also very high in protein they contain 21gr of protein per 100gr.  Eat them as a healthy high-protein snack with a piece of fresh fruit, make almond butter or almond milk as a dairy-free substitute.


10. Beans

Here is another high-protein superfood that contains a lot of calcium and iron.  Beans are incredibly nutritious and they contain a lot of fiber-12gr per one cup of beans and a lot of protein from 17 until 23 gr of protein per 100 gr of beans, depending on the type.  Because of this beans are a very good substitute for meat.  Combine them with rice, quinoa or millet and you got yourself a complete vegan protein meal containing all the essential amino acids.

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