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Super Food

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asma alam:
2. Berries
Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants.
The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer and other inflammatory conditions
Berries may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies
Some of the most common berries include:
•   Raspberries
•   Strawberries
•   Blueberries
•   Blackberries
•   Cranberries
Whether you enjoy them as part of your breakfast, as a dessert, on a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.
Summary Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion.

asma alam:
3. Green Tea
Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG.
EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer
Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people
Summary Green tea is antioxidant-rich with many health benefits including possible cancer prevention.

asma alam:
4. Eggs
Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods.
Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron and phosphorus.
They’re also loaded with high-quality protein.
Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health
Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6–12 eggs per week
In fact, eating eggs could increase “good” HDL cholesterol in some people, which may lead to a favorable reduction in heart disease risk. More research is needed to draw a definite conclusion (13).
Summary Eggs are rich in high-quality protein and unique antioxidants. Research indicates that eating eggs regularly will not increase your risk of heart disease or diabetes.

asma alam:
5. Legumes
Legumes, or pulses, are a class of plant foods made up of beans (including soy), lentils, peas, peanuts and alfalfa.
They earn the superfood label because they’re loaded with nutrients and play a role in preventing and managing various diseases.
Legumes are a rich source of B vitamins, various minerals, protein and fiber.
Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol .
Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness
Summary Legumes are rich in many vitamins, protein and fiber. They may prevent some chronic diseases and support weight loss.

asma alam:
6. Nuts and Seeds
Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats.
They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress
Research indicates that eating nuts and seeds can have a protective effect against heart disease
Common nuts and seeds include:
•   Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
•   Peanuts — technically a legume, but often considered a nut.
•   Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet
Summary Nuts and seeds are full of fiber and heart-healthy fats. They may reduce your risk of heart disease and support weight loss.

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