29 Dec 11 superfoods for a healthy diet
11 superfoods for a healthy diet you can get in Ecuador.
We are honest, you can eat healthy here, there is a lot of fruit and vegetables that are available all year round and if you really want it, you can have a super healthy diet.
But the human being is very greedy, and I think that in Ecuador, is where I observed more people eating fried food and I always find them in the menus of restaurants. Whether it is seafood or meat, almost everything is fried... What a pity, because to my taste a grilled fish is much tastier than a fried one.
The numbers don't lie; in Ecuador, 6 out of 10 older adults suffer from overweight and have rapidly increased the number of people at risk of suffering from diseases such as diabetes, hypertension and other heart conditions.
"Tell me what you eat and I'll tell you who you are."
If you follow us on our Instagram accountAs you have seen, we have a "superfood" series that deals with foods that offer some very important nutrients that can enhance your meals and snacks, and improve your diet even more.
No one food, not even a superfood, can provide all the nutrition, health benefits and energy we need to nourish us. Healthy eating patterns are recommended, "combining healthy choices from all food groups - while paying attention to calorie limits."
Here you can see a list of those 11 superfoods for a healthy diet - with their respective photos - which you can get in Ecuador.
11 superfoods for a healthy diet
Our list of superfoods: (or Superfood as many people already call it in general).
1. Avocados
Avocado's popularity is due to its rich, creamy, velvety texture and mild flavor.
They are packed with nutrients. Avocados have been praised as a good example of a nutrient-dense food.
Source of heart-healthy monounsaturated fats.
Helps to reduce cholesterol.
They help regulate appetite.
Vitamin E helps to maintain healthy eyes.
2. Pitahaya
Pitahaya or dragon fruit contains several antioxidants that protect cells from damage.
It is naturally fat-free and high in fiber.
It can help lower blood sugar levels.
It can strengthen your immune system. Dragon fruit is high in vitamin C and other antioxidants, which are good for the immune system.
May increase iron levels.
Tips: Eat on an empty stomach in the morning and drink water. Improves digestion and intestinal circulation for detoxification.
3. Chia
Chia seeds contain large amounts of fiber and omega-3 fatty acids, lots of high quality protein and several essential minerals and antioxidants.
They can improve digestive health, heart-healthy omega-3 blood levels and risk factors for heart disease and diabetes.
These seeds are very versatile. They can be soaked and added to juice, made into pudding, used in baked goods, or simply mixed into salads or yogurt.
4. Olive oil
As part of the Mediterranean diet, this traditional oil has been a staple food for some of the world's healthiest populations.
Studies show that the fatty acids and antioxidants in olive oil may offer some powerful health benefits, including a lower risk of heart disease.
It also contains anti-inflammatory substances, improves brain function and reduces the risk of cognitive impairment.
5. Green tea
Green tea is made from unoxidized leaves and is one of the least processed types of tea. Therefore, it contains most of the beneficial antioxidants and polyphenols.
Here are some key points about green tea:
Green tea has been used in traditional Indian and Chinese medicine.
There are many different types of green tea available.
Green tea can help prevent a number of ailments such as cancer.
6. Ginger
Ginger can be used fresh, dried, powdered, as oil or juice. It is a very common ingredient in recipes. It is sometimes added to processed foods and cosmetics.
1. Contains gingerol, which has powerful medicinal properties.
2. Can treat many forms of nausea, especially morning sickness.
3. May help with weight loss
4. May help with osteoarthritis
5. Can dramatically reduce blood sugar and improve risk factors for heart disease.
6. May help treat chronic indigestion
7. Can significantly reduce menstrual pain
8. May help reduce cholesterol levels
9. Contains a substance that may help prevent cancer.
10. May help fight infections
7. Tofu
In the same quantity, tofu contains more protein than meat for few calories (160 kcal per 100 g of tofu). It is in combination with cereals that its protein value is the best.
With an iron content of 5.4 mg per 100g, tofu is as good as red meat, which contains no more than 2.6 mg of iron per 100g.
It is particularly rich in fiber, carbohydrates, vitamin A, B vitamins, vitamin D, vitamin E, mineral salts, calcium (it contains even more than soy milk), magnesium, phosphorus and zinc.
The best superfoods to help improve your health during the pandemic.
1. Don't skip carbs. Foods such as whole-grain bread, pasta, rice and quinoa are full of healthy carbohydrates.
2. Get some fish for a rich intake of omega-3 fats.
3. Adopt a little veganism. Chia, flax and walnuts are plant sources of omega-3s and are important substitutes for those in plant-based diets.
4. Frozen or fresh berries are good and super rich in flavonoids and vitamin C.
5. Fermented foods such as plain yogurt or kefir are full of live bacteria, which can contribute to health.
6. Egg yolks are a great source of vitamin D.
So what are you waiting for to eat these superfoods and take care of your health?
Citrus fruits are packed with vitamin C, which makes them ideal in the winter months when cold and flu season rolls around. Citrus fruits such as oranges, grapefruit and lemons are also high in minerals and phytochemicals - plant-based chemicals that, according to the American Institute for Cancer Research, may help reduce the risk of cancer.
1. They can keep the skin young
2. May help you better absorb other nutrients
3. They are a staple for weight loss.
4. They can help shorten colds.
5. They are good for your heart
10. La Maca
For thousands of years, the populations of the Andes have selected foods that have allowed them to adapt better to the harsh conditions of life at high altitude.
Among them is Andean maca (Lepidium meyenii), a tuber rich in minerals (copper, iron, calcium and zinc), B vitamins and substances with stimulating effects.
1. Reduces stress and fatigue
2. It is an important source of calcium
3. To make sure that you assimilate the iron well, it is better to accompany the maca with fruits rich in vitamin C.
4. Stimulates libido
5. Improves female problems
6. Increases fertility
11. Açai
The acai berry is a reddish purple fruit. It comes from the acai palm tree, which is native to the rainforests of South America.
Some studies show that acai fruit pulp is even richer in antioxidants than blueberries, raspberries, blackberries, strawberries or cranberries.
The humble acai berry, hailed as a superfood among health professionals, has been linked to incredible wellness benefits.
Reduces bad cholesterol
2. Good for diabetics
3. Improves the immune system
4. Healthy skin
5. Anti-aging effects
6. Good for the brain
7. Good for digestion
8. Good against harmful organisms
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