The superfood term is not new. It is also found in the 1915 edition of Oxford Dictionary as “a nutritious food that is considered to have a particularly beneficial effect on health and well-being “. In another dictionary, the term ” a super-nutritious food full of vitamins, minerals, dietary fiber, antioxidants and/or phytonutrients ” is used. That is, in both cases it is synonymous with particularly healthy and nutritious food. However, the widespread use of the word began only at the end of the 1990s, when the superfood term appeared in an article in the American Nutrition magazine.
Since there is no legal regulation behind the use of the superfood word, many companies have started to use it without restriction, which has become so much that it has been reported as a “superfood” for many products and ingredients. Thus, in 2007, the US banned the use of the word as an expression of fashionable advertising that has been weakened due to the abundance of abuse. By the time the superfood madness reached us, it was forbidden to use it.
However, according to clean eating, there are a few superfoods that concentrate on the vitamins and minerals and other useful compounds that can help our body to achieve perfect health. However, these can only be ingredients that have recognized and outstandingly good nutrient content. Their regular consumption has been shown to have a good effect on the well-being and the prevention and treatment of diseases, but it cannot be fed unpunished unhealthy. It is essential to know that superfoods are not miracle cures, but only the gifts of nature for human health.
Best Raw Superfoods #1 – Cereals
Cereals contain carbohydrates, protein, fiber, vitamin B1, vitamin B2, vitamin B6, vitamin E and minerals such as iron, calcium, phosphorus, potassium, magnesium and zinc. Especially whole grains and grain products contain a lot of fiber. There is strong scientific support for the beneficial effect of whole-grain products on health. It has been convincingly demonstrated that eating whole-grain products reduces the risk of cardiovascular disease. Furthermore, eating whole-grain products and fiber is associated with a lower risk of type 2 diabetes and colon cancer.
Best Cereals – Brown rice, quinoa, millet, buckwheat, oat, spelt, and bulgur.
Best Raw Superfoods #2 – Vegetables
Vegetables are low in calories, rich in fiber, minerals and vitamins. They are an important part of a balanced diet. In addition, the fibers provide a satisfied feeling after a meal, reducing the urge for snacks. Especially their unique composition , with a mix of various nutrients, ensures that vegetables contribute to the prevention of many diseases. Whether certain species offer more protection than others could not yet be determined.
Best Vegetables – Beetroot, sweet potato, pumpkin, Broccoli, brussels sprouts, asparagus, cauliflower, curled kale, lilac cabbage, Beans, green beans, green peas, chickpeas, red lentils, and mung beans.
Best Raw Superfoods #3 – Seeds
Preventing cardiovascular disease with proper nutrition is mainly done with nuts and seeds. Especially flaxseed, pumpkin seeds and sunflower seeds are very good for the heart. They ensure that cholesterol deposits on the walls of blood vessels do not get a chance to develop. In this way, high blood pressure is prevented and there is a smaller chance that clots will release in the coronary artery, which can then cause a heart attack or stroke.
Seeds contain healthy proteins ( vitamins ), vitamins, minerals and phytonutrients. Some seeds have specific medicinal properties. Sesame seeds stimulate the liver. If your liver is overloaded by eating too many fats, sugars or drinking too much alcohol , then stopping these harmful products plus eating sesame seeds can make the liver healthy again. Linseed contains a lot of fibers and is therefore good for the line and to prevent or worsen type 2 diabetes.
Best Seeds – Chia-seed, linseed, poppy, pumpkin seeds, nuts, almonds, pistachios, cashews, sesame seeds, hazelnuts, and cacao beans.
Best Raw Superfoods #4 – Fruits
Like vegetables, fruit also has a protective effect against chronic diseases such as type 2 diabetes, cardiovascular disease, lung diseases, Alzheimer’s and certain cancers (eg mouth, throat, esophagus, stomach, lung, pancreas and prostate cancer ). It is not yet clear how fruits and vegetables help prevent diseases. The effect is provisionally attributed to the interaction between the various substances present in the products.
Best Fruits – Apple, lemon, green lemon, grapefruit, mandarin, pomegranate, and kiwi.
Best Raw Superfoods #5 – Fish
All fish and seafood provide important amounts of protein with essential amino acids. These amino acids promote growth in children and are necessary to restore body tissues. To store the amino acids, you are dependent on the food because your body cannot make them yourself. The fat content of the different fish species varies enormously. Lean fish (eg cod, haddock, whiting) and cartilaginous fish (eg dogfish, rays) usually contain less than one percent fat. The fat content of fatty fish can go up to twenty percent.
All fish and seafood mainly provide polyunsaturated (healthy) Omega 3 fatty acids. These lower the fat content in the blood, among other things. Oily fish (eg salmon, herring, mackerel, eel, trout) also contains omega fatty acids. They are vital for the optimal functioning of cells, organs, brain, the central nervous system and the immune system.
Best Fishes – Wild salmon, mackerel, and sardine.
Best Raw Superfoods #6 – Grams
Healthy eating is important, but what is really healthy and what does your body really benefit from? Of oats (that we usually eat as oatmeal) it is known that it is not only tasty, but also nutritious and healthy. In addition to being a gluten-free type of whole grain, it is also a source of important vitamins, minerals, fiber and antioxidants. Also perfect for when you want to lose weight.
Recent studies have shown that oats and oatmeal have many health benefits. For example, it is effective if you want to lose weight, it helps to lower blood sugar and the type of grain reduces the risk of heart disease.
Best Grams – Alfalfa sprouts, radish sprouts, wheat germ, bean sprouts, pea sprouts, broccoli sprouts, and wheat germ.
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