We all like to get more for less. When you go shopping you try to get the most for your money, right?
The same thing happens to food. When we eat we consume calories, why not try to get as much nutritional value as possible from food?
What are superfoods?
There is no official definition for this term, although it refers to a set of foods with a special concentration of nutrients.
They do not have magical powers and they alone do not constitute a healthy diet, but including them in our diet can improve your overall health..
In this post we are going to talk about many vitamins and minerals. If you are not familiar with the function of each of them, I recommend you also this reading, This way you will better understand what function each of them has for our organism.
1. Kale or kale
There's been a lot of talk about kale lately and it's no wonder. It's the king of the leafy greens and has definitely earned its place on the list.
A portion of 100 grams of kale contains:
- 200% of the recommended daily allowance (RDA*) of Vitamin C.
- 300% of the GDR from Vitamin A.
- 1000% of the GDR from Vitamin K1.
- Large quantities of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.
- 2 grams of fiber, 3 grams of protein and only 50 calories.
*Of course, the RDAs are not reliable, but at least they give you a general idea.
It makes everything taste good, keeps vampires away from you and is also super healthy.
Low in calories, it contains a high amount of certain nutrients such as manganese, vitamin B2, calcium, potassium and selenium.
The powerful odor it gives off after cutting or crushing is due to a substance called allicin, which is wonderful for fighting bacteria.
In addition to its powerful antioxidants.
Not only is it a good dose of protein and carbohydrates, but it is also packed with vitamins and minerals.
One cup of cooked spinach contains:
- 100+% of the GDR from Vitamin A.
- 84% of the GDR from manganese.
- 36% of the GDR from iron.
- 34% of the GDR of copper.
- 24% of the GDR of calcium, vitamin C and potassium.
It is about time that eggs got the recognition they deserve after years of bad reputation for their unproven link to cholesterol.
Egg whites are mainly protein, which is a good start, but egg whites are also a good source of protein. yolk is even more interesting.
They contain a lot of vitamins, minerals and antioxidants that help you stay in shape. Its intense orange-yellow color is made from carotenoids, an antioxidant most commonly found in fruits and vegetables.
That's why you can tell if the hen has been well fed or not based on the color of its yolks.
Eggs are inexpensive and very satiatinga great way to start the day.
Although they do not contain as many vitamins and minerals as other fruits and vegetables, gram for gram blueberries contain more antioxidants than most foods on the planet.
They are especially rich in anticyaninean antioxidant that is also responsible for its beautiful blue color.
Many studies have been done to see the effects of blueberries on the brain and the results have been amazing. They have been shown to significantly improve memory in elderly people, lower blood pressure and even reduce the likelihood of senile diseases such as Alzheimer's disease.
Wild berries may even contain twice as many antioxidants as cultivated berries so keep your eyes open the next time you take a walk in the field.
We are not referring to cocoa, the main ingredient of chocolate, but not just any chocolate, most commercial brands contain a lot of sugars, dairy and preservatives.
Cocoa is loaded with fiber, iron, magnesium, magnesium, copper and manganese. But the greatest benefit comes from its incredible antioxidant content.
You can find it in powdered form and add it to your smoothies. We add it every morning to scrambled eggs with banana and a tablespoon of cashew butter.
You can buy the cocoa 100% here. Use code ANABELPUMP for a 10% discount.
If you are going to eat chocolate, make sure you get the purest and darkest chocolate you can and always check what it contains. Simply substituting artificial sweeteners for sugar as some healthy brands propose is not the solution.
This list of superfoods doesn't stop here, pe could add more local foods such as: liver, sardines, avocado, seaweed, kefir, etc.…
Great qualities are also highlighted in other more exotic foods such as açaí, aronia, baobab, goji berries, camu-camu, chlorella, chia, turmeric, spirulina, wheatgrass, kuzu, lucuma, maca, mangosteen, matcha, mesquite, moringa, noni, hemp seeds...
It is important to remember that it is much more important the overall diet than an isolated food, no matter how powerful in nutrients it is.. That is why we have started by analyzing the most common ones.
Foods with empty calories
Now that you've met some nutrient-rich foods, let's take a look at the other side of the spectrum.
Empty calorie foods are those that are high in calories but low in nutrition. They are usually products resulting from processed food and with added sugars.
Unlike nutrient-rich foods, empty calorie foods have a very specific purpose which is to satiate your cravings. And then, because they don't contain many nutrients, it won't take you long to crave more.
This then leads to gorging and potentially, obesity, diabetes and other health problems.
Some of these foods are:
- Pastries (even light or organic)
- Jams and juices
- Carbonated beverages, sweetened or sweetened soft drinks
- Ice cream
- Ultra-processed (including light)
So now that you know a little more about nutrient-rich foods and empty calorie foods, it's time to eat your calorie budget wisely.
That is why in the Paleo diet, which aims to maximize health, we try to avoid all these foods. You can learn more about the paleo diet in this free guide.