10 important facts about the "Superfood"

Superfood called nutritious and healthy products, often referred to them the food of plant origin, certain fish and dairy products.

Clear scientific criteria for the recognition of the product superfood not: usually decide whether to attribute this or that kind of food in this category is subjective. However, the Internet can find huge lists of superfoods, which sometimes contains 100 items, but some so-called superfoods like coffee or nutritionists eggs are extremely negative.

We offer you a selection of Superfood facts.

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1. Blueberry

top 100 frequently in various lists of superfoods headed blueberries, because it is rich in vitamins, phytochemicals and soluble fiber. All this is true, but the same can be said about any other non-poisonous berries. Blueberries are not necessarily more useful than cranberries or raspberries, just in some countries it is cheaper and more accessible than other berries.

2. Kiwi

Kiwi, along with blueberries is always in the top ten tops 100 - for properties similar to kiwi fruit, melon, citrus fruits, apples and pears. Perhaps kiwi accepted include Superfood list due to the fact that it contains slightly more nutrients than other fruits.

3. Beans and whole grains

Legumes - a source of lean protein, they contain insoluble, lowers cholesterol and soluble fiber, providing a long satiety, as well as many vitamins and minerals, suitable for almost any diet. Whole grains have similar advantages, although it contains less protein. Along with legumes and grains in the lists Superfood accepted include quinoa - another source of protein, vitamins, minerals, fiber and antioxidants.

4. Nuts and seeds

Nuts and seeds contain high amounts of minerals, and healthy fats, however, a slight disadvantage is its high caloric content, so it is important not to abuse and eating them in small portions. If at the same time to eat a handful of nuts or sunflower seeds treated, you get about 100 calories, so it is better to prefer the crude products of this kind - so you eat them less because of the shell exfoliation takes time.

5. Kale

Undoubtedly, kale useful. But no less useful, and other greens: chard, mustard greens, radishes, spinach, and ordinary cabbage or broccoli. All these foods contain vitamins A, C and K, as well as fiber, calcium and other nutrients.

6. Sweet potatoes and pumpkin

Both products are excellent sources of fiber and vitamin A. In addition, they are sweet on their own, so to enhance the taste of them do not need to add butter, sour cream and salt, as an ordinary potato.

7. Salmon, sardines, mackerel

Salmon, sardines, mackerel and some other kinds of fish are rich in omega-3 reduces the risk of heart disease and stroke. Most doctors believe that the beneficial elements found in fish far outweigh the risk of harm from mercury to your health, which is also present in fish. If this is you still worried, you can eat fish, standing in the food chain below: sardines, anchovies and smelt.

8. Exotic fruits

This category may include acai berry, noni fruit, dragon fruit, rambutan or grenades - they certainly are good for health, but no more than the same blueberry. Often, their advantage is that they contain few nutrients, for example, in many garnets ellagitannins, have anti-cancer properties, but these substances are abundantly present in raspberries.

9. Criticism

In the list of superfoods is quite possible to include green tea, coffee, dark chocolate, yogurt, olives. However, the term "superfood" in essence - a marketing tool: the scientists, this term is not used, and a number of medical studies suggest the need to refrain from certain superfoods from the standard 100-tops because they may contain arsenic or pesticide residues.

In addition, the usefulness of the product can be reduced to nothing quite easily. Many people, for example, are aware of the benefits of green tea, but they do not like the taste, so that they add to it sugar, eliminating all of its beneficial properties. sugar also contain many types supersokov. Do not forget that whole grains are often subjected to treatment in order to more easily assimilated by the human body, and bring more benefits. For example, according to researchers at Harvard University, whole oats can improve blood sugar levels and promotes insulin resistance, obesity and diabetes, but the oatmeal bread, this effect can not be held.

The term "superfood" then can be used only to buyers prefer one type of food to another. However, research does not prove that exceeds asparagus broccoli for its beneficial properties, and in the tops 100 often appears is broccoli.

10. The ideal diet

The ideal diet can be called that, which is largely based on plant foods and includes a huge variety of fruits, vegetables, grains, and animal health products. Superfood can be a good addition to the diet, but limited only to the above list of products is inappropriate.