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Nutritional powerhouse foods

Nutritional powerhouse foods

McManus, MS, Nutritional powerhouse foods, LDNNutritional powerhouse foods No single foodw — not even a superfood — can offer all the nutrition, health benefits, powerhousr energy we powerouse to nourish ourselves. In addition to their health benefits, it is worth noting that oats also present an appealing aspect— oats' pricemaking them an affordable and accessible dietary choice for many. With their unadulterated, whole-grain nature and limited processing, they offer a rich source of vitamins, minerals, and fibre.

Nutritional powerhouse foods -

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Axe on Facebook 2. Good health is best supported by eating a variety of nutritious foods every day. Including some or all of the foods on this list as part of a balanced diet can help your overall health and even prevent certain chronic diseases.

The food industry bestows the superfood label on nutrient-rich foods with a supposed capacity to positively affect health. Dark green leafy vegetables DGLVs are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber. Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes 1 , 2.

They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer 3. Some DGLVs have a bitter taste and not everyone enjoys them plain. You can get creative by including them in your favorite soups, salads, smoothies, stir-fries and curries.

Dark green leafy vegetables are full of fiber and nutrients which may be instrumental in preventing certain chronic diseases. Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants.

The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer and other inflammatory conditions 4 , 5. Berries may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies 6.

Some of the most common berries include:. Whether you enjoy them as part of your breakfast, as a dessert, on a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.

Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion. Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties. Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects.

One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG. EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer 7 , 8.

Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people 9. Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods.

Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron and phosphorus. Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health 10 , Despite fears surrounding egg consumption and high cholesterol , research indicates no measurable increase in heart disease or diabetes risk from eating up to 6—12 eggs per week More research is needed to draw a definite conclusion Eggs are rich in high-quality protein and unique antioxidants.

Research indicates that eating eggs regularly will not increase your risk of heart disease or diabetes. Legumes , or pulses, are a class of plant foods made up of beans including soy , lentils, peas, peanuts and alfalfa. Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness Legumes are rich in many vitamins, protein and fiber.

They may prevent some chronic diseases and support weight loss. Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats. They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress Research indicates that eating nuts and seeds can have a protective effect against heart disease Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet 18 , 19 , Nuts and seeds are full of fiber and heart-healthy fats.

They may reduce your risk of heart disease and support weight loss. Kefir is a fermented beverage usually made from milk that contains protein, calcium, B vitamins, potassium and probiotics. Kefir is similar to yogurt but has a thinner consistency and typically more probiotic strains than yogurt.

Fermented, probiotic-rich foods like kefir have several associated health benefits, including reduced cholesterol, lowered blood pressure, improved digestion and anti-inflammatory effects 21 , 22 , You can purchase kefir or make it yourself.

Kefir is a fermented dairy beverage with multiple health benefits related to its probiotic content. Garlic is a plant food that is closely related to onions, leeks and shallots. Garlic is a popular culinary ingredient due to its distinct flavor, but it has also been used for its medicinal benefits for centuries.

Research indicates that garlic may be effective in reducing cholesterol and blood pressure, as well as supporting immune function Garlic is a nutrient-rich food used for its medicinal benefits for centuries. Salmon contains a number of nutrients among them, vitamin B6, niacin and riboflavin that help convert the food you consume into energy.

Oranges A powerful combination of vitamin C, potassium and folate helps these citrus fruits ration out energy steadily instead of giving you a quick sugar rush. The fruits' inner membranes are full of pectin, a soluble dietary fiber that may reduce blood cholesterol levels.

And their vitamin C helps lower stress hormone levels—making for a calmer you in hectic times. Tomatoes Rich in lycopene, an antioxidant that is believed to suppress the growth of tumors, the fruits disguised as vegetables are also full of other nutritious elements—like vitamin C and fiber—that can help lower blood pressure and stabilize your mood.

Leafy Greens Spinach, Swiss chard and kale are among the healthiest foods you can eat. Besides having potential cancer-fighting powers, according to studies, they are packed with magnesium, which improves your body's response to stress, and full of carotenoid antioxidants that protect the blood vessels.

Research also shows that the folic acid in leafy greens may reduce depression and improve blood flow to the brain. Gnocchi with Sautéed Swiss Chard Spice-Rubbed Steak with Spinach Couscous Quick Sausage, White Bean and Spinach Stew.

Nuts Almonds, walnuts, pistachios and the like are heart-healthy because of their high unsaturated fat content—eating a handful a day may improve your cholesterol, according to recent studies.

Walnuts may help lower the risk of diseases like arthritis and psoriasis by reducing C-reactive protein, a marker of inflammation, in the body. And, according to a recent study, pistachios may help boost your antioxidant levels.

Blueberries Considered the original superfood, these berries are ranked number one in antioxidant levels by the United States Department of Agriculture USDA. They contain 15 types of anthocyanins antioxidants , plus vitamins A and C, potassium, iron, folate and manganese.

What's more, they're believed to lower cholesterol, improve memory and eyesight, slow signs of aging, and reduce the risk of heart disease and diabetes.

Poweerhouse 8 powerhouse Nutritional powerhouse foods are filled with Nutritinal that are very beneficial for Nutritional powerhouse foods body. Pwerhouse adding these Nutritional powerhouse foods NNutritional your Herbal extract capsules to assist in weight loss and add antioxidants, fiber, and omega 3's - just to Nutritilnal a few benefits. Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy. These vegetables all have compound called glucosinolates which have been shown to reduce the risk of certain cancers, according to a article from Pennington Nutrition Series. They have also been shown to reduce oxidative stress in the body. These vegetables are high in vitamins and minerals such as vitamins A, C, folic acid, and magnesium. Add cruciferous vegetables to stir-fries, casseroles, soups, and vegetable platters.

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Boost Your Muscles: Nutritional Powerhouse Foods #food #nutrition #muscle

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