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9 Simple Superfoods with Powerful Health Benefits


Everybody wants to eat the right foods, but sometimes planning full out meals can be a bit overwhelming. Here are 10 simple superfoods that will give your immune system that extra boost you need for your busy workday.

Blueberries

The go-to berry for brain health, blueberries contain powerful antioxidants that shield the body from oxidative stress. A recent study in the Nutrition journal showed that a short-term blueberry diet increased aging animal's object memory. Blueberries are also rich in gallic acid. Gallic acid is a known killer of cancer cells.

Quinoa

This power grain contains 8 grams of protein in every 1 cooked cup. Aside from having a ridiculous amount of protein compared to other grains, quinoa is high in fiber, gluten free, and contains all the essential amino acids. Amino acids are the building blocks for protein in your body. They also help store and transport essential nutrients in the body.

Easy to cultivate in various climates and less destructive to the environment than beef production, quinoa has been a staple in diets for over 5,000 years.

Acai Berries

Buried deep in the Amazon jungle, this secret dark purple berry carries more antioxidants than blueberries or pomegranates. Antioxidants may help protect the body against radiation, tobacco smoke, and free radicals that may lead to heart disease.

A study in the Journal of Drugs and Dermatology also reveals that acai berries reverse the effects of hyperpigmentation.

Turmeric

One of the most powerful spices on the planet! Turmeric has been used for centuries to fight off various diseases.

Recent studies show that Curcumin, the active ingredient in Turmeric, helps fight cancer. Additionally, this wonder spice helps combat arthritis, heal wounds, and clean infected areas on the skin.
 

Almonds

Known as the cholesterol killer, almonds raise healthy HDL cholesterol while lowering ‘bad’ LDL cholesterol. Aside from being a heart healthy snack, almonds are rich in fiber. Just an ounce serving of almonds carries 14% of your daily fiber recommendation. Fiber may help lower your weight and reduce your risk for heart disease. Recent clinical trials show promise for the almonds ability to help people lose weight and reduce inflammation.

Kale

Packed with fiber, Vitamin A, and iron, this super vegetable provides numerous benefits to physical health.

Vitamin A protects the immune system, proper vision, and the body from multiple types of cancers. Iron helps transport the proper amount of oxygen throughout the body by way of red blood cells. A healthy amount of insoluble fiber in the diet promotes digestive health.

Mung Beans

Common throughout parts of China and India, mung beans are high in fiber, protein, copper, folate, and zinc.

Some common health benefits from mung beans include lowering high blood pressure, increasing immunity from disease, and treating Type 2 diabetes. A recent study in the Journal of Agricultural and Food Chemistry showed that mung beans helped lower the blood glucose levels of Type 2 diabetic mice.

Avocados

Avocados are chock-full of beta-sitosterol, a natural ingredient known to help maintain healthy levels of cholesterol. According to the Center of Disease Control and Prevention, heart disease is the leading cause of death in the United States. The avocado may play a vital role in limiting heart disease across the world.

Mark Dreher, Ph.D. and CEO of Nutrition Science Solutions, found at least 8 separate clinical studies showing that hass avocados support cardiovascular health.

Avocados also provide a high dose of Vitamin K. Vitamin K helps the body absorb more calcium thus fortifying the bones. 
 

Black Beans

Black beans carry high amounts of iron, calcium, and magnesium. While some might consider this bean ordinary, calcium and magnesium from the black bean help strengthen the bones.

Megan Ware, RDN, claims that 99% of the body's calcium supply is stored in the bones. Because black beans carry calcium, iron, and zinc, these legumes give your body the nutrients they need for a healthy bone structure.

SOURCES:
https://breakingmuscle.com/healthy-eating/top-10-exotic-superfoods
https://greatist.com/health/25-greatist-superfoods-and-why-theyre-super
http://www.eatthis.com/best-superfoods-ever
http://www.mensfitness.com/nutrition/what-to-eat/20-essential-superfoods-for-every-mans-diet/slideshow
https://www.researchgate.net/profile/Chih-Hung_Hsu/publication/11642081_Phase_I_clinical_trial_of_curcumin_a_chemopreventive_agent_in_patients_with_high-risk_or_pre-malignant_lesions/links/0c960529f48efaeebc000000/Phase-I-clinical-trial-of-curcumin-a-chemopreventive-agent-in-patients-with-high-risk-or-pre-malignant-lesions.pdf
http://www.onegreenplanet.org/natural-health/how-to-help-heal-cuts-and-wounds-with-turmeric/
http://pubs.acs.org/doi/abs/10.1021/jf2044795
https://authoritynutrition.com/11-proven-benefits-of-quinoa/
http://www.aminoacid-studies.com/amino-acids/what-are-amino-acids.html
http://www.sciencedirect.com/science/article/pii/S089990071000136X
https://www.jstage.jst.go.jp/article/bpb1993/18/11/18_11_1526/_article
https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
http://pubs.acs.org/doi/abs/10.1021/jf8009238
http://www.tandfonline.com/doi/full/10.1080/10408398.2011.556759?scroll=top&needAccess=true
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