You won’t know you have it in you, until you’re exploited. Likewise you won’t know know the foods you eat are superfoods for your super health, until you read this. We eat many nutrients, minerals and vitamins but we’re barely aware of their super powers. So read what follows to not just keep munching all day long, but also stay learned about the special traits of some Super foods.
Garlic is great because it reduces the risk of stomach and colon cancer (study), helps lower blood cholesterol and reduces blood pressure. The ideal amount is 2-3 cloves a day. Crushed garlic has the strongest flavor, then the chopped one and roasted is the mildest of all.
A saucy tomato
Tomatoes contain high levels of lycopene and beta-carotene and have been shown to reduce the incidence of prostate cancer in Men (study) if eaten ten times a week. The best way to get your dose is to eat a mixed tomato diet of cooked and raw to maximize nutrient absorption.
Sprinkle some seeds
Seeds are packed with nutrients and beneficial oils and won’t add too many calories to your diet. Sprinkle seeds on cereal salad, or if you don’t like their hard texture, grind a mixture of pumpkins, sunflower, sesame and linseed in a coffee grinder, and use whenever you can.
Tempeh for tofu
For an alternative to tofu, try tempeh, which is made from fermented soya beans and has a meaty texture with a nutty taste. Tempeh contains all the essential amino acids and phytochemicals such as isoflavones and saponins. These all are thought to help fight diseases, as well as natural antimicrobial agents.
Seeds of health
If you can, choose ground flaxseeds over flaxseed oil as although the oil contains just as men’s health-giving omega-3s, the ground seeds contain much more fibre, which is also good for health, giving you a double benefit for the price of one!
Read: Top 20 Fibre Foods
Stick with salmon
Salmon is a great protein source because it contains fewer calories than many other protein sources. It is rich in omega oils that help the development of the brain, heart, skin and joints. For the greatest health benefits, though, it’s best to go for wild or organic versions.
Get a rye deal
Did you know that barley and rye Contain five times more fibre than other whole grains? This is what makes wholegrain specialty breads such a great Choice for your complex carbohydrate quota. Look for bread with these ingredients where you can.
Shiitake mushrooms are thought to lower cholesterol, to stimulate the immune system and to help fight cancer. They are high in B vitamins and are low in calories so you can eat as many as you like.
Get your oats
Oats are a genuine superfood because they have a low glycemic index, which means they release sugar in the body slowly and help you to feel full for longer. They are low in cholesterol and high in fibre and protein. The easiest way to include oats in your diet is in breakfast porridge. For extra nutrients, top with dried fruit.
Be berry healthy
Blueberries are a great source of the antioxidant anthocyanin which improves blood circulation, skin and the immune system and has also been reported to improve short-term memory (study), balance and coordination.
References:  Fleischauer AT, Poole C, Arab L. Garlic consumption and cancer prevention: meta-analyses of colorectal and stomach cancers. PubMed PMID: 11010950.  Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. A prospective study of tomato products, lycopene, and prostate cancer risk. PubMed PMID: 11880478.  ROBERT KRIKORIAN, MARCELLE D SHIDLER, TIFFANY A NASH, WILHELMINA KALT, MELINDA R VINQVIST-TYMCHUK, BARBARA SHUKITT-HALE, and JAMES A JOSEPH. Blueberry Supplementation Improves Memory in Older Adults. PMCID: PMC2850944