We all want to live long, healthy lives. Holistic health practitioners believe that many of the diseases conventionally accepted as part of 'getting old' are mainly due to an unhealthy lifestyle rather than a consequence of chronological ageing. But it's never too late to change, even if we are advanced in years!
According to nutritional experts, there is no single food overall kind of food that can provide all the nutrition, health benefits and energy we need to nourish ourselves. The 2020–2025 U.S. Dietary Guidelines suggest healthy eating patterns by combining healthy food groups' healthy choices while paying awareness to calorie limits and consumption.
Over the years, studies have shown that healthy dietary patterns can reduce the risk of heart disease, high blood pressure, diabetes, and certain types of cancers. Over years of progressive studies and research, nutritional experts explain that a few types of foods can be identified for special nutritional recognition called "superfood." These "superfoods" offer vital nutrients that can power-pack your meals and snacks and further enhance a healthy eating pattern.
What Are "superfoods"?
Those are different kinds of foods, collectively named for their high concentrations of vitamins, minerals, phytonutrients and particularly antioxidants. Scientifically speaking, though, there is no formal explanation of a superfood other than to say it is a food that offers high peaks of beneficial nutrients linked to promoting personal health and wellness or preventing disease and sickness.
Top 5 Superfoods
It's a fact that no one food is a medical cure-all. However, multiple studies have shown that certain kinds of foods provide significant health benefits than others.
The list is too long to be collected in just one article; I have mentioned here the ones consumed for hundreds of years and got covered with lots of studies and research mentions. Also, I have tried and experienced their health benefits through the years; they have helped me achieve an ACE immune system, zero illness, amplified energy, and optimal health.
1- Moringa
Moringa oleifera Lam is a highly valued plant distributed in many countries of the tropics and subtropics. It has a magnificent range of medicinal uses with high nutritional value.
Moringa is rich in antioxidants, protein, calcium and potassium. It also contains five times the amount of iron as kale; what a plus!
Moringa provides all nine essential amino acids. As far as health advantages go, research shows moringa fights inflammation, supports brain and cardiovascular health and reduces liver damage.
2- Spirulina
Spirulina, a cyanobacteria commonly referred to as blue-green algae, is one of the oldest lifeforms in the universe. Spirulina grows in both salt and freshwater sources and is known for its high protein and micronutrient content.
Spirulina has been consumed for energy and strength purposes for hundreds of years, which makes sense considering it a complete protein source. There are more than 70 peer-reviewed articles that demonstrate Spirulina's anti-cancer effects.
3- Ashwagandha
Ashwagandha is known as an evergreen shrub that grows in Africa and Asia.
For hundreds of years, the roots and orange-red fruit of ashwagandha have been used for medicinal purposes. The herb is also known as the winter cherry or Indian ginseng.
Herbal practitioner use this herb as a general tonic to improve energy and reduce anxiety and stress. Some experts also claim that the herb may be beneficial for certain fatigue, pain, skin conditions, diabetes, arthritis, epilepsy, cancers, and Alzheimer's disease.
Different treatments use different parts of the plant, including the leaves, seeds, and fruit.
4- Fermented Foods
Lacto-fermented foods have been around for a very long time. Common in Korean, Chinese, Japanese, and North and Central European cuisine, fermentation has been used to enhance the flavor of food, create food, and help food having a longer shelf life. Fermented foods are delicious and nutritious. These traditional foods are key to our health.
Fermentation allows the bacteria, yeasts and molds to "predigest" and therefore break down the carbohydrates, fats, and proteins to create probiotics which offer friendly bacteria into the digestive tract. This helps keep our immune system strong and supports overall digestive health.
Keep your digestive flora healthy and strong by regularly eating fermented foods.
Fermented foods are enzyme rich foods that are alive with micro-organisms. These foods allow beneficial microflora to "colonize" in the intestines (and for moms-to-be, also in the birth canal). This "inner ecosystem" helps support our health and fight infection. A healthy gastrointestinal tract is critical to a strong immune system. Diets rich in fermented foods, as well as fruits and vegetables, are best for us to in order to maintain a strong healthy body.
Fermented foods aid in digestion, promote healthy flora in the digestive tract, produce beneficial enzymes, offer better nutrition and allow the body to absorb vitamins (in particular C, and B12), minerals, nutritional value and omega 3s more effectively from foods. They regulate the level of acidity in the digestive tract and act as anti-oxidants. Fermented foods contain the same isothiocyanates found in cruciferous vegetables and therefore fight and prevent cancer.
Fermented Foods include: Acidophilus milk, amasake, bleu cheese, hard cheeses, fermented vegetables, kefir, kimchi, kombucha, miso, some pickles, sauerkraut (not canned), some soy sauce, tempeh, umeboshi plums, vinegar, and yogurt.
5- Matcha
Powdered green tea or Matcha contains three times more catechins (a type of antioxidant) than regular brewed green tea. We are adding to this that the natural caffeine in Matcha has also been marked to promote alertness while avoiding a crash in energy intensity.
Additional research revealed a variety of health benefits associated with Matcha and its components, ranging from decreasing the risk of heart disease to enhancing weight loss.
Best of all, the tea is just easy and simple to prepare, so you can incorporate it effortlessly into your diet routine and give your day a burst of extra flavor.
Supplement VS Superfood, Which One Is Better?
A good number of studies shows that it's indeterminate how well synthetic supplement/nutrients are absorbed in the body if at all happen.
Studies also have different points on the effectiveness of multivitamins and supplements. Some researches show that they can be effective, while others concluded they have no effect at all, or even worse, they might increase our risk and possibility of certain diseases.
In conclusion: When you eat real food that grows in nature, you are not ingesting isolated nutrients. On the contrary, you're eating a variety of micronutrients that your whole body can use and get benefits from them. However, please keep in mind that certain groups of people may require certain kinds of synthetic nutrients/supplements for their health; please consult your doctor before you start taking supplements or vitamins.
Final Thought!
Superfoods contain far too many health advantages for us to ignore. While there are dozens of superfoods available to choose from, try starting with a few of them first. Pair your chosen superfoods with a well-balanced diet and a regular fitness routine, and you will be well on your way to feel your absolute best!
“If you want to conquer limiting beliefs and fear, don’t sit on the fence and ponder about it. Go out and get help and get it done. - Zalina
It’s now up to each of us to protect and bolster our immune health and wellbeing...inch by inch...day by day using the most natural ingredients on the planet.
I invite you to start now on your health and wellness journey. I challenge you to try MY SUPERFOODS for long life. It works like magic!
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Yours in health and happiness,
Zalina Wälchli
Founder & CEO
Zalina’s article on staying healthy and maintaining that healthy lifestyle with superfoods is a quick easy to read article on all you need to know and understand about these foods nutritionally beneficial foods. I have known Zalina for many years and I can tell you she is good proof those magical formulas really work.