25 superfoods to add to your diet –

With so many diet options today, it’s even difficult to choose which foods should or shouldn’t be part of a healthy and balanced menu. But an easy way to guarantee the consumption of the necessary nutrients on a daily basis is to bet on superfoods, which are nothing more than natural ingredients full of vitamins, minerals and antioxidants.

With that in mind, the nutritionist Fernanda Cosi, from São Paulo, pointed out 25 superfoods and the benefits of each one of them. Write them down and start putting them on your plates more often!

25 SUPERFOODS AND THEIR BENEFITS

1. Greek yogurt
According to Fernanda, in addition to containing significantly more protein than regular yogurt, Greek yogurt is also a good source of calcium and probiotics, which help maintain intestinal health.

2. Quinoa
“It is a superfood rich in protein, fiber, vitamins and minerals, including iron and magnesium, and has anti-inflammatory, antioxidant and digestive properties”, points out the professional.

3. Blackberries
These berries are rich in antioxidants, vitamins C and K and fiber, in addition to being low in calories and can help reduce the risk of chronic diseases, improve digestion and the immune system.

Blackberry benefits range from protecting neural cells to strengthening bones. (Go Solyanaya / Pexels/Disclosure)

4. Kale
Rich in vitamins A, C and K, minerals such as calcium and iron, as well as antioxidant and anti-inflammatory compounds, kale can help reduce the risk of chronic diseases and strengthen the immune system.

5. Squeaky
According to the professional, these seeds are rich in fiber, fatty acids, omega-3 and minerals such as calcium, iron and magnesium.
“With this, chia can help reduce the risk of heart disease, regulate blood sugar, improve digestion and bone health.”

6. Oatmeal
“Rich in soluble fiber, B complex vitamins and minerals such as iron and magnesium, it helps reduce cholesterol and the risk of heart disease, in addition to regulating blood sugar and improving digestion and intestinal health”, points out Fernanda. .

– (AnnaPustynnikova/Thinkstock/Getty Images)

7. Green tea
In addition to containing caffeine, which contributes positively to concentration and increased energy, green tea is rich in polyphenols and catechins, antioxidants that can help prevent chronic diseases,

8. Broccoli
Rich in vitamins C and K, folic acid and carotenoids, in addition to antioxidant and anti-inflammatory compounds, it has positive effects in reducing the risk of chronic diseases and improving bone and immune health.

9. Strawberry
The fruit contains a large amount of vitamin C, fiber, antioxidants and anti-inflammatory compounds, helping to reduce the risk of chronic diseases, in addition to improving cardiovascular health and the immune system.

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10. Salmon
“This fish is rich in high quality proteins, omega-3 fatty acids, B vitamins and minerals such as selenium and potassium”, points out the nutritionist.
As benefits, it is possible to note a reduction in the risk of heart disease, in addition to improving brain, eye and bone health.

11. Watermelon
One of the richest fruits in water, watermelon also has a high amount of vitamins A and C, as well as antioxidant compounds such as lycopene and citrulline, which help to hydrate the body, reduce the risk of chronic diseases, improve cardiovascular health and, finally, contribute to muscle recovery after intense physical activity.

12. Spinach
It can have effects in reducing the risk of chronic diseases, improving bone and immune health, and eye health, since it is rich in vitamins A, C and K, in addition to minerals such as iron, calcium and magnesium, and antioxidant and anti-inflammatory compounds.

– (Jacqueline Howell/Pexels)

13. Pistachio
This oilseed is rich in protein, fiber, B vitamins and minerals such as phosphorus, potassium and magnesium, in addition to antioxidant compounds.
“It is good for brain health and eye health, in addition to helping to control blood sugar and reduce the risk of heart disease”, points out the professional.

14. Eggs
An ingredient present in the diet of many people, the egg is rich in high-quality proteins, B vitamins, vitamin D and minerals such as iron and selenium.
Among its benefits are building and maintaining muscle mass, regulating the nervous system, and improving bone and immune health.

15. Almonds
“Rich in protein, fiber, vitamin E, omega-3 fatty acids and minerals such as calcium and magnesium, in addition to antioxidant compounds, they help reduce the risk of heart disease, control blood sugar and improve brain and brain health. bone.”

– (LindasPhotography/Thinkstock/Getty Images)

16. Ginger
Ginger has abundant health benefits as it helps to control nausea and works well as a remedy for morning sickness.
In addition, it can also help control blood sugar levels.

17. Beetroot
Rich in antioxidant and anti-inflammatory compounds, beets also offer a good portion of vitamins and minerals such as folic acid, iron and potassium, which can help improve cardiovascular health, reduce the risk of chronic diseases, digestion and physical performance. .

18. Beans
One of the most traditional foods on Brazilian dishes, beans are rich in protein, fiber, B vitamins and minerals such as iron and potassium.
As benefits, they offer blood sugar regulation, reduced risk of chronic diseases and improved cardiovascular and digestive health, as well as promoting satiety and weight control.

19. Pumpkin
′′ Rich in vitamins A and C, fibers and minerals like potassium and magnesium, plus antioxidant and anti-inflammatory compounds, it helps reduce the risk of chronic diseases and improves eye health, digestion and immune system.

– (Istetian/Reproduction)

20. apple
The apple is a powerful fruit, as it can contribute to improved cardiovascular health, digestion and the immune system, in addition to reducing the risk of chronic diseases. That’s all because she’s rich in soluble fibers and antioxidant compounds, plus vitamins and minerals like vitamin C and potassium.

21. Cranberries
They offer a good amount of antioxidant compounds, fiber, vitamin C and minerals like manganese, which help reduce the risk of chronic diseases, improve urinary tract and cardiovascular health, and help prevent infections.

22. Garlic
A basic and indispensable item for so many recipes, garlic has sulfur, antioxidant and anti-inflammatory compounds, contributing to the improvement of cardiovascular health, immunity and bone health, in addition to reducing the risk of chronic diseases.
“Garlic can also help reduce blood pressure and cholesterol, in addition to being a natural antibacterial agent,” says Fernanda.

– (Pri Barbosa/Reproduction)

23. Cauliflower
“Rich in antioxidant compounds, fibers and vitamins and minerals such as vitamin C and K, folic acid and potassium, it helps reduce the risk of chronic diseases and improves cardiovascular and digestive health, in addition to contributing to bone health and the prevention of certain types of cancer.

24. Leeks
This vegetable can improve cardiovascular and digestive health, reduce the risk of chronic diseases and also collaborate with bone health and the prevention of certain types of cancer – benefits that are given by the amounts of vitamins and minerals such as vitamin C, vitamin K and folate, in addition to antioxidant and anti-inflammatory compounds, present in it.

25. Lentils
Lentils are rich in fiber, protein, iron, folate and other essential nutrients, and have the benefits of reducing the risk of chronic diseases and improving cardiovascular and digestive health, as well as helping to maintain a healthy weight and reduce the cholesterol.