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Food: the 15 most powerful superfoods to take care of your health

Food: the 15 most powerful superfoods to take care of your health
February 23, 2024 – 08:00

This group of fruits, vegetables and cereals stand out from the others for their nutritional value. Incorporate them into your daily diet and enjoy their benefits.

There are many food that provide valuable nutrients to the body, but there are some that stand out from the rest, due to the amount of benefits that their consumption means for the health. Known as superfoodsthese 15 ingredients are essential in your feeding daily.

The 15 superfoods that cannot be missing from your diet

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Fruits, vegetables and legumes: the main superfoods.

Fruits, vegetables and legumes: the main ones superfoods.

The list of superfoods is composed of:

  1. kale: Source of sulforaphane for liver detoxification and high calcium content.
  2. flax seeds: Rich in omega-3, lignans, fiber and proteins.
  3. Lettuce: Contains beta-carotene, folic acid, chlorophyll and antioxidants.
  4. Strawberry: Excellent source of vitamin C, anthocyanins and antioxidant organic acids.
  5. Chickpea: High in vegetable proteins, folic acid, fiber, calcium and slow-absorbing carbohydrates.
  6. Green bean: Rich in fiber, magnesium, phosphorus and iron.
  7. Boletus: Contains ergothioneine and vitamin B2, beneficial for the brain and metabolism.
  8. Pistachio: Rich in vitamin B6, lutein, zeaxanthin and monounsaturated fatty acids.
  9. Carrot: High in beta-carotene, iron and beneficial for eyesight and skin.
  10. Apple: Rich in soluble fiber, regulating cholesterol and blood glucose, and source of vitamin C.
  11. Tofu: Source of proteins, isoflavones, iron and calcium.
  12. Lentils: High in protein, iron, folic acid and vitamins B1 and B6, and zinc.
  13. Oatmeal: Energetic, rich in proteins, fiber, B vitamins, magnesium, iron and phosphorus.
  14. Integral rice: Rich in fiber and B vitamins, regulator of blood glucose levels.
  15. Quinoa: Nutritious, rich in complete protein, adaptable to different climates and without the need for pesticides.

Superfoods: the ideal recipes

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Enjoy superfoods with these recipes.

Enjoy the superfoods with these recipes.

There are some recipes which include not just one, but several of these 15 superfoodsbecoming day-to-day allies.

Some ideas are:

  • Kale salad with strawberries and pistachios: Mix fresh chopped kale with sliced ​​strawberries and toasted pistachios. Dress with a dressing of balsamic vinegar and olive oil. You can also add crushed flax seeds for extra omega-3.
  • Chickpea and vegetable curry: Prepare a curry with cooked chickpeas, green beans, carrots and boletus. Add diced tofu and serve over brown rice.
  • Lentils with mushrooms and oats: Cook lentils with mushrooms and boletus, seasoned with garlic and fresh herbs. Serve on a bed of cooked oats for a comforting and healthy dish.
  • Quinoa bowl with roasted vegetables: Cook quinoa and serve in a bowl along with roasted carrots, peppers, zucchini and marinated tofu. Garnish with flax seeds and chopped pistachios.
  • Apple pie with oats and pistachios: Prepare a base of oat dough and crushed pistachios for a healthy cake. Fill with thin apple slices and bake until golden. Serve with a scoop of tofu ice cream and a touch of cinnamon.

Source: Ambito

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