"Superfoods" generally mean that they contain richer nutritional value than similar foods, which are considered to be able to prevent or cure diseases, and even have the ability to fight cancer. However, in fact, it does not have some specific selection criteria. It can be said that it only caters to the market's publicity words, and lacks sufficient scientific evidence to support it for the time being.
According to Cancer Research UK, the superfoods mentioned in the market, the natural chemicals they contain, such as antioxidants, vitamins and minerals, are indeed helpful for health, and some are more successful in preventing or killing cancer cells from growing in experiments.
However, it should be noted that the experiment uses purified samples taken from food. For example, when studying the antioxidant effect of blueberry , purified chemicals are used instead of testing directly with blueberries, so the concentration is much higher than usual. Compared with the single purified substance used in the experiment, everyone will eat different foods on a daily basis, which is mixed with different nutrients. Therefore, the results of experimental testing and daily consumption intake may also be different.
Let’s first take a look at what “super foods” are there!
1. chickpeas
It is a super food, but you must mention chickpeas. Chickpeas are called the "king of beans" because 100 grams of chickpeas contain more than 20 grams of high-quality plant protein, but the fat content is only 6 grams. It is also rich in 18 amino acids , of which 8 amino acids cannot be synthesized by the human body.
and 100 grams of chickpeas are rich in dietary fiber, which can meet 50% of the body's daily fiber needs. The calcium content of 100 grams of chickpeas is 105 mg and the iron content is 6.2 mg. It has 7 times more calcium and 5 times more iron than chicken of the same weight.
chickpeas are also known for their unique control of blood sugar , improving the efficacy of diabetes. The trace element chromium contained in it can increase the body's insulin activity and body collection.
Moreover, isoflavones in chickpeas are very good for women's health. Isoflavones are plant-based estrogens that can effectively delay women's aging and keep the skin elastic and watery. It also has the effect of lowering blood lipids, reducing bone loss, and promoting bone development.
2. Lentils
Lentils are more common than chickpeas, and they can be considered close relatives. Lentils contain less fat compared to chickpeas. 100 grams of lentils contain only 0.75 grams of fat, but 17 grams of plant protein , and nearly 16 grams of plant fiber, which is the best choice for muscle building and fat loss.
is also due to the low fat and high fiber properties of lentils. It can help reduce the body's cholesterol content, maintain blood sugar balance, and reduce the risk of cardiovascular disease.
lentils also contain very high molybdenum and folic acid . 100 grams of lentils contain 1.5 times the daily molybdenum content of the human body, which can effectively inhibit the formation of urinary stones. It also has 50% of the folic acid content required by the human body every day. Folic acid is often hailed as a good medicine to prevent infantile deformities. There are also some places where lentils are used to treat anemia in women because it can effectively promote the maturation of young cells in the bones.
3.Quano
Quano was praised by the ancient Incas as the "mother of food" and deserves its name. There are 9 essential amino acids in quinoa and complete proteins that the human body cannot make on its own. This complete protein is comparable to beef!
1/4 cup of quinoa contains 13.1 grams of protein, which is twice as much protein than brown and white rice of the same volume.
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cooked quinoa
In addition to the advantages of protein, the minerals, vitamins, dietary fiber and other aspects in quinoa are also very comprehensive. Among them, the magnesium content in 100 grams of quinoa is 50% of the human body's daily needs.
quinoa also contains gluten . For most people, gluten is a very common protein that can be absorbed by the human body. However, a few people who are allergic to gluten will suffer from abdominal pain and diarrhea when they eat something containing gluten. Because gluten is relatively less easy to digest, quinoa is also suitable for people with indigestion.
4. Chia seeds
The fatty acid content in Chia seeds is as much as 7 times that of salmon. It can keep the skin elastic, the cardiovascular system is sound, and relieve stress. The phosphorus contained in chia seeds is 6 times that of whole milk, which can help the body regulate the acid-base balance in the body and promote metabolism. The calcium contained in chia seeds is more than 5 times that of ordinary milk, which can fully meet the body's demand for calcium.
Chia seeds also have a very high fiber content, and every 100 grams of chia seeds contains 27.6 grams of fiber, 9.8 times that of rice. Its soluble fiber is 12 times that of whole wheat bran, which can effectively enhance the feeling of fullness, promote gastrointestinal motility, prevent constipation, and achieve the effect of slimming.
, and chia seeds also have super strong antioxidant ingredients, more than 3 times that of blueberries. The natural antioxidants contained in it can effectively relieve aging, prevent severe arteriosclerosis, and prevent cancer.
The most common way to eat chia seeds is to make chia seed pudding, which has a sleek texture and is suitable for all ages. Chia seeds after soaking are colorless and tasteless. You can add them to any drink to match~
can also make chia seed biscuits, which are not only convenient to carry, but also a good junk food substitute~it can also be added to bread to make the bread more nutritious~
5. Flax seeds
Flax seeds are also called the "brain gold" of the plant world. The n-6 and n-3 linolenic acid contained in it can play a good role in lowering blood lipids, improving blood circulation, inhibiting platelet aggregation, and have a good preventive effect on cardiovascular diseases.
Among them, 10 grams of flax seeds contain 3800 mg of Omega 3 fatty acids, which is 10 times that of deep-sea fish oil. And compared with deep-sea fish oil, it has no unpleasant fishy smell, nor does it have high cholesterol and saturated fatty acids.
The lignol and ALA in flax seeds can effectively defend and treat inflammation in the human immune system. It can reduce allergic reactions, improve arthritis and improve inflammation of organ tissues.
Flax seeds are also especially suitable for people with diabetes. Studies have shown that flax seeds can effectively lower blood sugar. Moreover, flax seeds do not contain cholesterol, so they are also suitable for people with high cholesterol and can be eaten by weight loss.
6. Cocoa powder
There must be many people who like chocolate, right? But how many people know that the important ingredient of chocolate: cocoa powder is also one of the super foods?
Although eating too much chocolate will make you fat, cocoa powder can actually help you lose weight. Coumarin contained in cocoa powder can help suppress appetite, reduce blood, and also have anti-cancer effects. The chromium contained in cocoa powder can naturally balance blood sugar, help the liver detoxify, and accelerate the body's metabolism.
More importantly, the unique phenethylamine contained in cocoa powder can make people feel happy and is a good expert in releasing stress. The magnesium contained in it can promote the digestive system, strengthen bones and protect the cardiovascular system.
cocoa powder has extremely high antioxidant ingredients, which can reduce the risk of rectal cancer, delay aging, and maintain the normal operation of the brain.
7. Matcha powder
Matcha powder originated in the Sui Dynasty in China and rose in the Tang Dynasty. It has a history of more than a thousand years. Matcha powder is a steamed green tea that is ground into a micro-powder form using natural stone mill. It is by far the freshest and most nutritious tea. The grinding requirements for matcha powder are very high, which is different from the powder grinding with ordinary green tea leaves.
matcha powder contains very high antioxidant ingredients. Its ORAC (antioxidant capacity index) is as high as 1300, 13 times that of pomegranates and blueberries and 6 times that of dark chocolate. It can help the skin repair and resist the damage of ultraviolet rays, regulate acne skin, and effectively relieve aging.
Theanine specially contained in matcha powder can promote the secretion of dopamine (a substance that treats brain neuropathy) and serotonin, which can help maintain a stable and happy mood, help improve memory and focus.
The tea polyphenols (EGCG) contained in matcha is one of the important elements in preventing and anti-cancer, and can effectively reduce the chance of cancer. It also reduces cholesterol content. The chlorophyll contained in matcha is a natural detoxification expert and can help the human body excrete garbage substances.
Drinking a cup of matcha is equivalent to drinking ten cups of green tea.
matcha powder is eaten similar to cocoa powder, usually added to baked goods to add the flavor of matcha. Many people like to make it directly and drink the original flavor of matcha.
8.Aiberries
Aiberries is a super food that has only become popular abroad in recent years. It is mostly produced in South America, and is famous for its unique detoxification and weight loss effects. The dietary fiber contained in it is three times that of burdock, which can promote intestinal peristalsis and make defecation smoother.
But the effects of acai are not limited to this. The anthocyanins high in acai berry can have a good effect in preventing cancer and fighting cancer. Other nutrients are also prominent, such as iron content that is 5 times that of pork liver, calcium that is 2 times that of milk, and vitamin C that is 3 times that of lemon.
The antioxidant factors in acai can also effectively improve and repair the human immune system. Acai berry grows on the equator and has a lot of anti-acid substances inside, and the content of polyphenols is 30 times that of red wine! Polyphenols can combat active oxides, delay body aging and melanin precipitation, and beautify and healthy.
There are many ways to eat acai, but because the origin is far away from China, fresh acai can generally not be bought, so you can use ground acai powder instead. The way to eat acai powder is similar to cocoa powder and matcha powder, and it can also be added to various baking recipes. But the most common way to eat is to put it in a Smoothie Bowl.
9. Coconut oil
Coconut oil is the only fat in our daily food composed of medium-chain fatty acids. Medium-chain fat molecules are smaller than long-chain fat molecules in other foods and are easily digested and absorbed by the human body. Also, because the digestion of coconut oil does not require the human pancreatic digestive enzyme system, it only applies very little pressure to the body. Moreover, the liver prefers to use medium-chain fatty acids as fuel source for production capacity, thereby improving metabolism.
Coconut oil, a saturated fatty acid, also acts as an antioxidant. It can be used to treat rickets in children and osteoporosis in adults, and protect bones from free radical damage.
Coconut oil can be used to directly replace the oil you usually cook. The daily intake is controlled at 2-3 spoons. Too much coconut oil can also cause a burden on the body. Coconut oil can also replace the butter in many baking recipes, adding a strong coconut aroma to the food~
10. wolfberry
wolfberry is a very common ingredient. In the 2010 edition of the Chinese Pharmacopoeia, Ningxia wolfberry and Qiongzhen Ganoderma lucidum, Changbaishan ginseng, and Dong'e Ejiao are all four treasures of traditional Chinese medicine.
wolfberry has a sweet taste and is a good warm and tonic medicine. According to the "Compendium of Materia Medica", wolfberry nourishes the kidney and produces essence, nourishes the liver, improves eyesight, strengthens the essence and bones, removes fatigue, is easy to color, turns white, improves eyes and calms the mind, and makes people live longer.
The wolfberry polysaccharide contained in wolfberry is one of the most important active ingredients in wolfberry. Many studies have shown that wolfberry polysaccharide has the effects of promoting immunity, anti-aging and anti-tumor.
The colored substances such as carotene and lutein contained in wolfberry have the effect of improving eyesight and calming the mind. Wolfberry also contains up to 22 essential minerals in the human body and 11 amino acids, providing the human body with full energy and eliminating fatigue.
Although wolfberry is so good, it is still not suitable to eat more. 20-30 grams per day is the best, which is suitable for people with weak constitution and poor resistance. Because it warms the body very strongly, it is best not to eat it for people who are catching a cold, fever, inflammation, and diarrhea.
wolfberry is usually soaked in boiling water and drink it directly. You can also steam it with pumpkin lily to make a delicious pumpkin wolfberry dessert~
Be careful of accidentally eating the reverse effect
You should also be careful when choosing super foods. For example, kale is rich in potassium, which may not be suitable for patients with kidney disease. Chia seeds contain a large amount of water-soluble fiber. If you eat too much and take in insufficient water, it is easy to cause constipation. For people with balanced diets, there is no need to deliberately eat super foods. Instead, pay attention to food diversity and develop a plant-based diet, which is the healthier diet.
Healthy diet and living habits do help reduce cancer risk, but no single food can prevent cancer or prevent cancer recurrence.
Superfoods may be relatively healthy and can be included in a balanced diet rather than overly addicted or reliant on them.
