week 9: 3 Superfoods

 

There are some super foods you should implement more into your daily diet. 

Taste and full of nutrients, proteins, good fats, carbs, vitamins and minerals.

To mention a few superfoods:  ginger, tomatoes, cauliflower, sweet potatoes, spinach, brown rise, whole eggs, almonds, coconut oil, chickpeas, broccoli and garlic.

Bellow I discuss a bit more about 3 superfoods;  each from another category: proteins, fats and vitamins and minerals: Lentils, Cucumber and Walnuts.
Easy to add to your diet, easy to prepare.

Lentils
Category proteins
There are black, brown, green, yellow and red varieties and already eaten for thousands of years.

For vegetarians and vegans, this is the best source of proteins.

Nutrients: high in fiber, Folate, Magnesium.
It is gluten free, cholesterol free, low in calories and nutrient dense and is easy to digest

Benefits:

  • Lowers risk of cardiovascular diseases & improves heart health
  • Regulates blood circulation
  • Lowers cholesterol
  • Stabilizes blood sugar
  • Lowers rate of digestion,
  • Good for weight loss as you feel more full

Cucumber 
Category vitamins and minerals

Cucumber are make of 95% of water and super snack when it is hot. also they are rich of nutrients.
Nutrients: Vitamin B, K and C, copper, potassium and manganese             

Benefits:

  • Reduce risk of certain chronic diseases, due to Polyphenols
  • Good for the brain: due to Fisetin cucumbers helps in improving memory, protecting nerve cells and has Good results with people with Alzheimer
  • Fight inflammation
  • Promotes digestion
  • Manages stress
  • Reduce hunger due to soluble fiber which take longer to digest and helps with fat loss
  • May reduce risk of breast, ovarian, uterine and prostate cancer, due to Lignans
  • Antioxidants reduces cholesterol
  • Prevents headaches
  • Re-hydrate the body
  • Controls blood pressure
  • Good for skin, hair and nails. 

Walnut 
Category fats
The best nut under the nuts. They are healthier than peanuts, almonds, pecans and pistachios. and have the highest amount of Antioxidants

Nutrients: high in vitamin E, Copper, Manganese, Folate, Biotin, Molybdenum. 
Rich in plant based omega-3 fats / omega-3 fatty acids.

Benefits:

  • Reduce risk of heart disease
  • Supports brain health
  • Ease constipation
  • Fights breast and prostate cancer
  • Decrease risk of cardiovascular diseases
  • Reduce stress level& is a mood booster
  • Increase sperm count
  • Improves heart function
  • Improves the metabolism
  • Improves bone health
  • Improves skin
  • Reduce inflammation
  • Lowers risk diabetes
  • Lowers cholesterol levels
  • It helps regulate sleep

Best to eat walnuts as it is: as a snack or in your yogurt, oats etc

For normal daily use you can eat about 1 to 2 walnuts.  For more specific reasons eat more walnuts up 7 to 9 walnuts - 1/4 cup a day.