The 10 “superfood”: the key to enhancing your energy and improving your health, according to specialists

In addition, due to its considerable amount of tryptophan, the avocado is considered as a “food of happiness”, since these components increase the serotonin of who consumes it.

Due to its high content of Fiber, antioxidants and healthy fats, such as Omega-3 and Omega-6help in the Nutrient absorption Liposoluble present in other foods we consume. This favors maintaining a feeling of satiety for a longer time, being one of its most significant advantages when losing weight.

Almonds

These nuts, along with nuts, chestnuts, pistachios and chia seeds, are great sources unsaturated fatty acids, fiber, vitamin E and high energy contentturning them into a good alternative into proteins and lipids of plant origin.

They help improve cardiovascular health by reducing bad cholesterol and increasing good, in addition to being rich in antioxidants that protect the body from cell damage. Its regular consumption can favor weight control, since they are satisfying, and contribute to brain well-being thanks to its content of Omega-3. In addition, they are an excellent option to strengthen bones, improve digestion and maintain healthy skin.

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Blueberries

The World Health Organization (WHO) advises to eat blueberries since it highlights its wealth in fibers and vitamin C. At the same time, they contribute iron, vitamin K and calcium. These versatile fruits can be consumed alone or integrated into a variety of recipes, such as toast, milkshakes or cakes.

In addition, being a fruit full of antioxidants, especially anthocyanins, helps fight cell damage and protect against chronic cardiovascular diseases. In addition, it strengthens the immune system, promotes skin health, improve memory and cognitive functions. They are also beneficial for digestion and favor controlling blood sugar.

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Oatmeal

Consuming these entire seeds of the plant during breakfast has great health benefits and is considered one of the best eating habits. Since, slows down the Blood sugar circulation and avoid large glucose peaks. In addition, it contributes energyB6, vitamin E and B5, minerals such as iron, selenium, manganese and copper, and essential amino acids.

In turn, also, removes the feeling of hunger for long periods of time and is very rich in fiber, so consume it in the morning It is ideal.

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Fish

It is a good source of proteins and fatty acids Omega-3that help prevent heart disease, diabetes and other ailments such as arthritis or colic, product of menstruation. In addition, it helps to gain muscle mass and burn more fat, favoring the indicated diets to lose weight.

The fastest content of these polyunsaturated fats are salmon, tuna, mackerel, herring, trout, anchovies and sardines.

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Legumes

This wide category includes white, red, black, beans and chickpeas, as well as soybeans and peas, and are an excellent source of Folic acid and vegetable proteins.

They help improve digestion, regulate blood sugar levels, and reduce cholesterol, which favors cardiovascular health. In addition, its high content in Antioxidants It contributes to cell protection and strengthening the immune system. It is recommended to add them to salads, soups and stews.

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Kale

Originally from northern Germany, this variety of curly collars is a rich source in Vitamins A, C and K, Fiber and Antioxidants. It is ideal for those who seek to improve the functioning of their organism in an integral way, since it contributes to eye health, due to its high content of lutein and zeaxantine, and weight control.

In addition, this great source of nutrients reduces levels of Bad cholesterol (LDL), regulates the blood pressure and promotes one healthy intestinal flora.

This green leafy vegetable is rich in flavonoids and carotenoidsthat help fight the Oxidative stress In the body. They protect the cells from damage caused by free radicals and can reduce the risk of chronic diseases.

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Green leafy vegetables

These vegetables are a good source of Vitamin A, C and Calciumas well as several phytochemicals (chemical substances produced by plants that have a positive effect on health). They also provide fiber and carotenoidsfavoring satiety and appetite control.

Thanks to their antioxidants, they protect the cells, lower the probability of cancer and cardiovascular disorders. In addition, they contribute to regulate intestinal transit, constituting an excellent alternative to prevent constipation. Some of the best examples are, in addition to kale, spinach and chard.

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Quinoa

Originally from the Andes, this great source of plant protein that due to its high nutritional value. It is rich in minerals, such as iron, magnesium, phosphorus and zinc, vitamins of the B2 and B3 complex and fibers that help keep blood sugar levels stable. Unlike other grains, it is naturally gluten -freewhich makes it an ideal option for people with intolerance or sensitivity to this compound.

Thanks to its Antioxidantsquinoa helps fight oxidative stress and reduce inflammation, supporting digestive health and immune system. Its versatility allows it to easily integrate it into a balanced and nutritious diet.

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Broccoli

This very nutritious cruciferous vegetable is known for its high content of vitamins, minerals and antioxidants. It is especially rich in vitamins of C and K complexes, folic acid and fiber, in addition to containing plant compounds such as sulforafanowhich is being studied for its anti -cancer properties. Also, it provides calcium, iron and potassium, which makes it a complete and beneficial food for different body systems.

Among its main benefits, broccoli helps strengthen the immune system, improves bone health and contributes to good digestion. Also, for their Antioxidants (Mainly carotenes), protects damage cells caused by free radicals and help reduce the risk of chronic diseases, such as cardiovascular.

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Green apple

This nutrient -rich fruit and low calorie, is a healthy option to include in the daily diet. It provides vitamins such as C, fiber and flavanoids that strengthens the immune system, and minerals such as potassium, which contributes to the proper functioning of the heart and muscles. For its high content of soluble fiberit helps to quench the appetite and regulate blood sugar levels.

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