SUPERFOODS TO START EATING NOW

When I started working with physical rehabilitation (Physiotherapy), I was faced with a diversity of aspects important for a good organic, physical and emotional condition of my patients. And the point that most questioned and questioned me is the aesthetic part (weight loss).

The most frequent assertion most people use is always the same: “my genetics does not help!”. I will answer that genetics is certainly a factor that is part of the game, but I also affirm that nobody is hostage to their own genetics and we can counter this “neglect” of the body through a strategic diet that only brings benefits.

Superfoods are a special category of food that we find in nature, considered to be very nutritious, with substances capable of optimizing a better quality of life by preventing various health problems. This is possible because of its concentration of fibers, proteins, vitamins and minerals. In addition to possessing, for example, antioxidant action, which helps fight free radicals and slow aging.

Currently, the number of people who invest in healthy, nutrient-rich food is increasing. And if before, the goal was to invest in a healthy diet to have a sculptural body, combined with physical exercises, now the concern is also for health, seeking information on what type of food can bring more benefits to the body.

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6 superfoods that you really have to start eating

• Eggs
• Coconut oil
• Quinoa
• Extra-virgin olive oil
• Curcuma or Saffron
• Saltwater fish.
  

List of main Superfoods:

Açaí – allied food of the heart. It is able to lower high cholesterol levels. It should be consumed pure, that is, without adding sugar, granola, flour or other fruit.

Quinoa – has the same proteins as breast milk. It is considered the most nutritious of vegetables. Source of protein and minerals. Quinoa reduces high cholesterol and triglyceride levels, avoiding cardiovascular problems.

Cocoa – raw chocolate is super healthy, and prevents cell aging. But you need to be careful. Cocoa is a very caloric product.

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Bitter chocolate – is healthier than other types of chocolate. Rich in antioxidants (fighting free radicals, avoiding premature aging, and reduces the risk of heart problems and strokes). Bitter chocolate should have at least 70% cocoa. One should eat a little square a day.

Brazilian nuts – food that fights stress and memory loss. However, you cannot eat too much chestnut because it contains selenium. When ingested in excess, selenium is toxic. One should eat one nut a day.

Salmon – contains omega 3, a substance considered heart-friendly and also of good mood, as it fights depression. Omega-3 foods also protect the body against degenerative diseases such as Alzheimer’s and even fight cancer. Salmon also contains vitamin D.

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© Pick Up Limes

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Oats – important in cholesterol control and weight control, owing to the presence of soluble and insoluble fibers, oats gives a sensation of satiety, and can be used to prepare cakes, soups, or to be mixed with fruits and other foods.

Sweet potato – rich in antioxidants, carbohydrates, fibre, vitamins, manganese and potassium. Can be used in sweet or savoury dishes. Source of beta-carotene, the component that potentiates the tan during the summer.

Yam – source of protein, potassium and phosphorus, carbohydrates and fibers. It acts in the prevention of diseases like arthritis, osteoporosis and kidney stones.

Chard – source of vitamin A, B and C. Leaves and stems are eaten. The leaves help maintain proper brain function. It can be consumed raw, cooked or braised with olive oil and oil.

Olive oil – oil consumption fights Alzheimer’s disease and mental confusion. Prevents accumulation of fat, which causes cardiovascular disease and diabetes, combats osteoporosis and inflammation. The butter on the bread can be replaced with a strand of olive oil. Just two tablespoons a day.

Lentil – rich in vegetable protein. High fibres, iron and vitamins. It has little fat. Helps in the formation and strengthening of muscle mass and wound healing.

Watermelon – low in calories, it generates a sensation of satiety. Contains vitamins A and C. Important source of lycopene, an antioxidant that helps the body fight disease, such as cancer.

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Kiwi – has anti-inflammatory, antioxidant, anticancer and laxative effect. Source of vitamin C, E, B6, niacin, potassium, magnesium, copper, phosphate and fibers. It improves the immune system, helps in lowering blood cholesterol levels, and contributes to heart health.

Raspberry – has vitamins A, C, B1 (thiamine) and B5 (niacin), minerals like iron, phosphorus, calcium and fibres. Contains elagitanine, an antioxidant version that fights cancer.

Grapefruit – contains fibres, minerals such as phosphorus, iron, calcium and potassium and B vitamins. Source of carbohydrates, it acts in the prevention of chronic degenerative diseases and diseases of aging and in the prevention and reduction of bone loss, after the menopause.

Broccoli – rich in vitamins A and C, fibres, folic acid, calcium, iron, potassium. Contains antioxidant and anticancer properties. Helps regulate insulin and blood sugar.

Spinach – leaves are rich in vitamins A, C and K and also lutein, important for good eye health.

Tomato – rich in lycopene (antioxidant and anticancer agent). It fights free radicals, slowing aging and protects against some types of cancer. Contains vitamin A, B and C complex and minerals (calcium, potassium and folic acid).

Avocado – rich in monounsaturated fat (good fat). It can help in maintaining or losing weight and reducing cholesterol and triglycerides.

Almonds – help you lose weight if ingested in moderation. Reduce cholesterol.

Walnuts – rich in fibres, protein, vitamins, minerals, polyunsaturated fats, such as omega 6, that help maintain cholesterol levels (HDL). They improve sleep, prevent heart disease and cancer, and fight stress. One should eat six walnuts a day.

Organic milk – rich in antioxidants, vitamins, carotenoids and fatty acids (omega 3 and polyunsaturated fat). It helps in fighting cancer and heart problems.

Green tea – detoxifies, speeds up metabolism and burns fat. It works in the fight against cancer, heart disease, diabetes and stroke. Helps to lose weight because it speeds up the metabolism.

Greek yogurt – source of dietary protein, calcium, but contains saturated (unhealthy) fat. So look for Greek yogurt made with skim milk or low fat.

Mushrooms – There are several species of mushrooms. They contain fiber, B vitamins, folic acid. They help in the functioning of the intestine, control cholesterol and promote weight loss (reduce fat absorption and promote satiety).

Red beans – rich in antioxidants. It contains proteins, minerals, folic acid and fiber that help the body burn fat and provide a feeling of satiety.

Eggs – high in protein, vitamin A and D and choline, iron, zinc and folic acid. They act in the maintenance of muscle strength and reduction of muscle mass loss, as well as in maintaining the structure of cell membranes and in the prevention of degeneration of the eyes.

Pumpkin seeds – rich in mono and polyunsaturated fatty acids, vitamins A, E and B complex, fibers and minerals such as zinc, magnesium and potassium. They act in the reduction of the cholesterol, in the protection of the bones and in the slimming.

Cherries – source of lipids. They contain calcium, carbohydrates, vitamins A, B1, B2, C, phosphorus, iron, niacin and flavonoids. They have antioxidant properties.

Bilberries – contain vitamin C and E, as well as fibres. They have antioxidant agents, fighting aging. They protect the heart and can help control blood pressure.

Peruvian Maca – is like a radish. It slows aging, strengthens bones and increases sexual desire. It is most consumed in the form of juice or cocktail.

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Physiotherapy Specialist