Superfoods are the latest trend in the health and wellness industry. These are nutrient-rich foods packed with antioxidants, vitamins, minerals, and other phytonutrients that can help maintain your health and improve overall well-being. Most of these superfoods are fruits, vegetables, legumes, nuts and seeds, but there are other superfoods that are becoming increasingly popular , such as fish. Let's take a closer look at these foods:
1. Matcha
Matcha is a traditional Japanese green tea powder made from stone-ground whole green tea leaves. With a vibrant green color and a unique sweet-salty flavor somewhat reminiscent of seaweed, Matcha is often used to make tea, but can also be used in cooking and baking.
Matcha is particularly high in polyphenols, a type of antioxidant that has been linked to numerous antioxidants. Matcha tea contains all the vitamins, minerals and fiber found in the extract of green tea. It is known to contribute to weight loss by accelerating the metabolism. Matcha tea has also been found to strengthen immunity.
As with all herbal teas, excessive consumption of matcha causes liver failure. For this reason, it would be good to limit it to a maximum of 2-3 cups of consumption per day.
2. Avocado
There is probably no one who does not know this food, which is very popular today. Avocados are a natural source of monounsaturated fats that help increase metabolic rate. It also lowers bad cholesterol, which we call LDL, improves good cholesterol, namely HDL, and also contains essential nutrients such as E, C, B vitamins, folate, potassium, magnesium and omega-3-fatty acids. Avocado, which has gained a place in your diet by coming to the fore with these features, will be a superfood that will help you in weight control and weight loss.
Consuming avocados also helps regulate your appetite. It also has effects on reducing the risk of heart diseases, diabetes and cholesterol.
You can include avocado, which gives a feeling of satiety for a long time, on your diet lists. However, avocado has a high fat content, so you should definitely pay attention to portion control while consuming it.
If you are going to include avocado in your diet, I recommend that you consume half or 1/3 of it.
3. Blueberry
Blueberry, also known as blueberry, has a sweet-sour taste and contains iron, phosphorus, calcium, magnesium, manganese, zinc and vitamin K. Blueberries; It balances blood sugar and blood pressure, strengthens memory, supports digestion with its rich fiber content, protects heart health. In addition, vitamin C, which is abundant in blueberries, supports the formation of collagen and renews the skin tissue. You can consume it as a fruit or as a flavoring in your diet.
To strengthen the immunity of your children, you can make jam and consume it at breakfast. If you can't eat plain yogurt, you can add blueberries to give it flavor. Your children will no longer grimace while eating yogurt 😊
There are 44 calories in 100 grams of blueberries. You can consume 1 cup of fresh blueberries instead of 1 fruit. If you are going to consume it dry, you can consume 2 tablespoons of blueberries instead of 1 fruit.
4. Chia Seed
Chia seeds, one of the most popular foods of recent times, were actually in the diet of Mayan and Aztec cultures centuries ago. Chia seeds are rich in fiber, protein, healthy fats, vitamins and minerals.
They're also high in antioxidants and are associated with a variety of health benefits, including reducing inflammation, improving digestion and promoting heart health.
With its high dietary fiber content, chia seeds are known to help the weight loss process. These fruits, which are extremely rich in nutrients and fiber content, are known to improve the feeling of satiety and thus reduce the instances of overeating, especially due to hunger pangs.
Chia; You can add it to your salads, puddings, yogurt, smoothies.
Ideally, daily consumption should be around one tablespoon, but not more than 20 grams. The seeds may look tiny, but they have big enough nutritional value to last you all day.
5. Ginger
A popular spice and herbal remedy for thousands of years, ginger is quite common in Asian, Indian, and Arabian traditions. But Ginger's homeland is Asia, where it has been used as a cooking spice for at least 4,400 years. Ginger, which is a natural antibiotic, helps the body fight against inflammation thanks to the anti-inflammatory substance it contains. Ginger is good for colds. There are benefits of consuming ginger for nausea problems such as motion sickness .
Ginger, which is also beneficial for those who want to lose weight because it facilitates digestion, accelerates fat burning and helps to remove toxins from the body.
Ginger has many forms of consumption. You can consume it as a powder or fresh. You can make tea from ginger and add lemon and honey to it.
This tea, which will help you get over the flu on cold winter days, also allows you to strengthen your immunity.
If you are going to consume ginger fresh, it is appropriate to consume it in the form of a maximum of 1 small tuber, and in the form of powder, a maximum of 2 grams per day.
6. Oats
Oat, one of the gluten-free whole grains known as "avena sativa" scientifically, is one of the most important grains in the world in terms of vitamins, minerals, fibers and antioxidants. Since it takes a long time to cook, it is often preferred in ground form.
Oats are a versatile food. It can be used in many ways. You can use it in smoothies, milkshakes, by adding it to milk and cooking it in the form of porridge.
Since oats are a fibrous food, they have a satiating effect. When we eat oats, it will mix with water in our stomach and swell, increase in volume and give our stomach a feeling of fullness. In other words, we can say that it is a food that helps to lose weight as it will provide satiety. Oats have many other benefits as well. Eating oats protects the heart, regulates bowel movements, has a controlling effect on diabetes.
You can consume up to 3-4 tablespoons as 1 serving.
7. Broccoli
When we think of broccoli, we think of a tasteless, unsalted vegetable for some reason. But broccoli is one of the super healthy foods with its rich nutritional elements. While broccoli is low in digestible carbohydrates, it contains a good amount of fiber. This, in turn, supports intestinal health and lowers your risk of various diseases.
In addition to its effects such as preventing cancer and lowering cholesterol, it is also a vegetable that is good for bone and heart health. There are a number of studies showing that broccoli is most beneficial when lightly steamed.
We said broccoli is a food rich in fiber, it is also a powerful antioxidant, it is an excellent vegetable that will help you in your diet process by curbing overeating. You can include it in your salads. Since broccoli also contains protein, it can be seen as a good source of protein for vegetarians.
You can consume it 2 times a week.
8. Salmon
In addition to being a good source of protein, it is one of the best sources of vitamin B12. It also contains other nutrients such as potassium, iron, vitamin D. Salmon, which is also rich in omega-3, which plays a critical role in our body, helps the production of DNA by supporting the functioning of blood and nerve cells, thanks to vitamin B12. It is known to have a positive effect on certain types of cancer, cardiovascular diseases, and neurological diseases such as Alzheimer's and dementia.
As experts, we already recommend that you eat fish 2 days a week. However, in excessive consumption, some problems such as bleeding can be seen when taken together with some anticoagulant drugs.
9. Quinoa
Quinoa is one of the trending foods in recent years. NASA has used quinoa, which is richer in protein than other grains, to feed astronauts in space, and we can even say that it is so rich 😊 It should be added that quinoa contains all essential amino acids. Amino acids are the building blocks of proteins and the basic ones our body cannot synthesize. Quinoa; It contains folate, magnesium, thiamine, phosphorus and potassium.
Quinoa is a great source of fiber. It can prevent or even treat constipation and lower the risk of bowel cancer. In addition, due to the fiber it contains, it will help you in your appetite control and weight loss process due to its satiating content.
You can also include quinoa in your salads, pilafs and stuffing.
If you are going to consume quinoa in your main meals, it is appropriate to consume 5-6 tablespoons instead of 2 slices of bread.
10. Turmeric
Turmeric, also called golden spice, is widely cultivated in China and India . Turmeric; It contains plenty of potassium, iron, manganese minerals, vitamin C and vitamin B6.
Thanks to the component called curcumin in it, it has very important positive effects on health. Turmeric has an important place in Indian medicine, especially since it is used in colds, coughs, sinusitis, rheumatic diseases and skin diseases.
Additionally, curcumin is a fat-soluble ingredient. Therefore, consumption with meals increases the solubility and therefore absorption of curcumin.
It keeps blood sugar in balance. In this way, it suppresses eating attacks and prevents insulin resistance that may develop in the body.
Turmeric is an extremely powerful anti-inflammatory. Studies show that its effect is as strong as some anti-inflammatory drugs and its side effects are not.
Containing antioxidant components, turmeric protects the body against cardiovascular diseases, cancer and metabolic syndrome.
In existing patients, while supporting the treatment process, it reduces the risk of acute complications and slows the progression of the disease.
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