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Thursday, June 24, 2021

Eight superfoods you should eat every day that won’t cost you a fortune

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Pitaya, goji berries, kale and jackfruit are some of the exotic fruits that have become fashionable in recent years for their properties. However, they are expensive and hard to come by. So how do you consume superfoods?

To make your life easier, we bring you a list of 8 superfoods that you can find in any supermarket and you will most likely have them in your refrigerator.

With new trends in the area of nutrition and dietetics, it seems increasingly difficult to keep up and eat the best that nature has to offer. That’s why in the first position we find an old friend of breakfasts: eggs.

Eggs

If you want to have a flat belly, contrary to what many people believe, eating egg can help this goal. Eggs are the best source of choline, a type of vitamin B that is an essential water-soluble nutrient needed in the construction of all cell membranes in the body.

Choline deficiency is directly related to genes that cause abdominal fat buildup. Plus, it’s a quick source of protein so it can help you feel fuller for longer and not bite after eating. It’s even been shown to help you feel better when you’re hungover.

Eggs also have other advantages: you can add vegetables to them and thus make a rich omelette. In addition, you can make them fried, baked, eggs Benedict, poached eggs, and for you to count.

Cinnamon

Grandma’s remedies don’t fail. And that’s why cinnamon could not be missing from this list. This branch, responsible for the taste of many desserts and even certain infusions, contains powerful antioxidants called polyphenols, which have been shown to improve insulin sensitivity.

In addition, it improves our body’s ability to store fat and control hunger signals. This is why including a spoonful of cinnamon in our starchy recipes can help stabilize blood sugar and prevent insulin spikes, according to a study published in the American Journal of Clinical Nutrition.

Avocado

Listing all the benefits avocado has for the human body could take entire pages. The truth is that the consumption of this fruit helps boost our immune system and also helps the effect of satiety. In addition, its antioxidant content has a cardioprotective effect. Just don’t forget to choose the avocado correctly and eat all the meat (even the one that is attached to the skin).

Coconut oil

It is known the effect of coconut oil in metabolism and overall body weight. According to a study in the American Journal of Clinical Nutrition, subjects who consumed coconut oil lost weight and belly fat faster than a group that consumed the same amount of olive oil.

This is why some prefer it when cooking dishes, as it is a perfect substitute for margarine and butter.

Lettuce

We know what you’re thinking, but don’t worry, lettuce doesn’t have to be boring, it all depends on what you combine it with. In addition, it is a perfect companion for foods such as grills and even as a ‘topping’ of a delicious pizza. But here we do not list it for its qualities as a companion, but for its nutritional properties.

Although it doesn’t look like it, lettuce, especially romaine lettuce, is filled with omega 3, calcium, vitamin C, vitamin A, B, and K, iron, magnesium, phosphorus, potassium, selenium, and zinc. In addition, it has an extremely high water content and is low in carbohydrates, sugar, and fiber.

Hummus

This typical dish of Middle Eastern food has managed to secure a place in millions of homes around the world. And it is no wonder: the mixture of flavors in this cream makes it the perfect companion for many types of dishes, from salad dressings to the perfect snack.

But it’s much more than flavor. Chickpeas, the base of this cream you can make at home, are packed with fiber and protein, so they have a low glycemic index, meaning they slowly break down and keep you full. Best of all, it’s easy to do it at home, you just need chickpeas, lemon, and olive oil.

Apples with skin

Apples have a good reputation for their effect on health, it is not for nothing that there is a saying that says “an apple a day keeps the doctor away.” However, many people do not know that the best way to eat it is to leave it with everything and skin.

According to Dr. Joanna McMillan, there are two and a half times more antioxidants, including polyphenols, in apple skin.

Polyphenols are so good that even a 2017 study showed that apple polyphenols stopped the growth of breast cancer cells under laboratory conditions.

Chia seeds

The benefits of chia are linked to omega 3 and omega 6, since this seed is rich in these fatty acids. In addition, it is a good source of minerals such as calcium, magnesium, and boron.

Likewise, it has a high content of fiber, both soluble and insoluble, which also helps to keep us satiated and regulate intestinal transit.

One of the main advantages is that it is less expensive than other sources of omega 3, such as salmon, and it is a lot easier to include in the diet.

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