Superfoods: the list of the 15 most powerful common foods to take care of your health

There are many foods that provide valuable nutrients, but some stand out above average. Are the real superfoods upon which the edifice of a healthy diet can be built.

We propose you a reasoned list of superfoods that you can expand or modify to your liking, substituting some foods for similar ones depending on your tastes and needs.

1.kale

Kale properties: Like other cabbages, it is a source of sulforaphane, an enzymatic compound that promotes detoxification of the liver and contributes to the elimination of potentially carcinogenic substances. In addition, it is the richest vegetable in calcium. To get the most out of the sulforaphane, minerals, and vitamins, steam the kale for 20 minutes.

How to enhance this superfood. To enhance its qualities you can combine it with mustard.

2. Flax seeds

Properties of flax seeds: All people and especially those who follow a vegetarian diet would greatly benefit from including a heaping tablespoon of crushed flax seeds in their daily diet. This amount contributes all Omega 3 what are needed and lignans, compounds with estrogen-like properties and antioxidants. They also contribute fiber digestive and proteins.

How to supercharge this superfood: You can take the crushed seeds mixed with non-dairy milk or juice, or sprinkle them on salads and stews. Other plant sources of omega-3 are hemp seeds and chia seeds.

3. Lettuce

Lettuce properties: A crunchy salad with lettuce as the protagonist is essential at lunch or dinner. contributes beta-carotene, folic acid, chlorophyll and antioxidants They are found mainly in the darker leaves.

How to supercharge this superfood: To increase its effect, different varieties can be combined: Roman, oak leaf, marigold, etc.

4. Strawberry

Strawberry Properties: It is an excellent source of vitamin C (about 6 strawberries meet 65 percent of daily needs), anthocyanins and organic acids with cleansing and antioxidant properties.

How to substitute this superfood. When strawberries are not in season, other small fruits with similar properties are blueberries, blackberries, raspberries, cherries, kumquats, and grapes.

5. Chickpea

Chickpea properties: As a source of vegetal protein It has nothing to envy to soybeans. A 200g serving of cooked chickpeas provides 18g of protein, more than an average burger. Also, they are rich in folic acid, digestive fiber, calcium and slow absorption carbohydrates.

How to cook this superfood: To prevent flatulence, in addition to soaking them overnight, they can be pureed and mixed with cumin, as in the hummus recipe.

6. Green bean

Green bean properties: In an ideal dish, half the space is occupied by vegetables. One of the most nutritious is the green bean, with its almost 3 g of fiber per 100 g and dose of magnesium, phosphorus and iron that cover 10% of daily needs.

How to cook this superfood: To prepare them, 5-7 minutes steamed are enough.

7. Boletus

Boletus properties: Mushrooms have compounds that are not found in significant amounts in other food categories. The ergothioneine, for example, it is an antioxidant molecule that especially protects the brain. The ticket (Boletus edulis) is very rich in this compound and, like other mushrooms, in vitamin B2, It helps metabolize energy from fats, carbohydrates, and proteins from other foods.

How to cook this superfood. In addition, it is delicious and can be prepared grilled, sautéed or baked. Oyster mushroom and button mushrooms also contain ergothioneine.

8. Pistachio

Pistachio properties: It is one of the richest foods in vitamin B6, essential for the nervous system, energy metabolism and skin. About 30 g of pistachios provide 28% of the daily needs of this vitamin and 21% of B1. It is also rich in lutein and zeaxanthin, yellow pigments with antioxidant properties that are especially beneficial for the eyes. On the other hand, in its fatty profile dominate the monounsaturated fatty acids, they are heart healthy.

How to cook this superfood. In addition to eating it raw, here are more recipes to take advantage of the pistachio’s properties.

9. Carrot

Carrot properties: It is the vegetable with the most beta carotene, which in the body is transformed into vitamin A as it is needed. For this reason it is very beneficial for mucous membranes, skin and eyes. It is also very abundant in iron, whose absorption increases if we accompany the carrot with foods rich in vitamin C.

How to take advantage of this superfood. Cooking it increases the availability of beta-carotene, but eating it raw strengthens the teeth and jaw.

10. Apple

Properties of the apple: One a day keeps the doctor away, says the Anglo-Saxon saying (“an apple a day keeps the doctor away”). Among its properties, the content in Soluble fiber, which regulates cholesterol and feeds the beneficial intestinal microbiota. Its sugars are assimilated slowly, which favors the balance in the blood glucose level. An apple provides 40% of the vitamin C that is required per day.

How to take advantage of this superfood. As it is advisable to consume it with the skin, look for them from organic production.

11. Tofu

Properties of tofu: Tofu, also known as tofu, is the most comfortable way to consume this healthy legume. In addition to contributing proteins (10% of its weight), contains isoflavones, which are antioxidants and regulate estrogenic activity, and provides significant amounts of iron and calcium.

How to cook tofu:To consume it, it can be marinated in oil with spices and aromatic herbs for 1-5 hours and grilled. On the other hand, it is advisable to buy organic tofu to avoid that it is contaminated with pesticides or has been made with transgenic soybean varieties.

12. Lentils

Properties of the lentils: The lentil is the legume that is prepared the fastest, especially the peeled red variety. No soaking required and done in 20 minutes. 200 g of cooked lentils provide 18 g of proteins, 34% of the needs of iron80% of the folic acid and about 20% of the vitamins B1 and B6 and of the zinc.

How to take advantage of this superfood: It is advisable that they be accompanied in the menu of foods rich in vitamin C, to improve the assimilation of iron.

13. Oatmeal

Properties of oats: Provides energy without unbalancing blood glucose levels or causing inflammation. Furthermore, it is rich in proteins (13% of the weight), in fiber, B vitamins, magnesium, iron and phosphorus.

How to prepare this superfood. The easiest way to consume it is in flakes that are soaked in hot or cold vegetable milk. In the muesli, it combines with nuts and dehydrated fruit. People with gluten intolerance or sensitivity can choose certified gluten-free oats.

14. Brown rice

Properties of brown rice: It is the cereal most consumed by humanity, ahead of wheat and corn. Although it originates from Asia, it has been successfully incorporated into Mediterranean culture. The integral presentation, the most nutritious and digestive, because it preserves the fiber and B vitamins, regulates blood glucose level. Steaming also maintains a good part of the vitamins.

How to take this superfood. At the time of consumption, it is not convenient to fill the plate with rice, but it must represent a quarter of the volume.

15. Quinoa

Properties of quinoa: According to the Food and Agriculture Organization of the United Nations (FAO), quinoa is the food that provides the most nutrients per 100 calories. On the other hand, its cultivation needs little water, adapts to different climates and does not require pesticides. Most of the quinoa comes from Peru and Bolivia, but Spain is already the leading European producer. Quinoa is a pseudocereal rich in complete protein (8% of the weight in the cooked quinoa), magnesium, iron, B vitamins and antioxidant flavonoids such as quercetin and the kaempferol.

How to cook this superfood. It is prepared in ways similar to rice.