Super food is a marketing term used to describe foods with supposed health benefits. Blueberries, often called a Super food. The term is not in common use by dietitians and nutrition scientists, many of whom dispute that particular foodstuffs have the health benefits often claimed by advocates of particular Super foods.
The Macmillan dictionary defines it as a food that is considered to be beneficial to your health and that may even help some medical conditions. Cancer Research UK say that “the term ‘Super food’ is really just a marketing tool, with little scientific basis to it”. Another source defines Super food as “a non-medical term popularized in the media to refer to foods that can have health-promoting properties such as reducing one’s risk of disease or improving any aspect of physical or emotional health. So-called Super foods may have an unusually high content of antioxidants, vitamins, or other nutrients.”
The term is used frequently in a wide variety of contexts. It appears to first be referenced by Aaron Moss in the journal Nature Nutrition in the August edition of 1998, which stated, “Humans have many options when it comes to fueling their bodies, but the benefits of some options are so nutritious that they might be labeled as Super foods.” In legal terms it has no standing however, although its use has been regulated in certain jurisdictions. For example, since 1 July 2007, the marketing of products as “Super foods” is prohibited in the European Union unless accompanied by a specific medical claim supported by credible scientific research.
In Europe, the term functional food, a concept originally conceived in Japan, rather than Super food is used to describe a food that beneficially affects one or more target functions in the body beyond adequate nutritional effects in a way that is relevant to either an improved state of health and well-being and/or reduction of risk of disease. It is consumed as part of a normal food pattern. It is not a pill, a capsule or any form of dietary supplement.
Women Fitness has chosen a list of Top Vegetarian Super foods for Weight Loss which have proven health benefits.
Custard Apple is a sweet fruit, which is widely grown across the world. Commonly known as the “aristocrat of fruits” with a green bumpy skin while inside is a treat unlike any other you have ever tasted. Custard apple is a storehouse of Vitamin C, which is an anti-oxidant and helps in neutralizing free radicals. Vitamin A present in the fruit is good for hair, eyes and healthy skin. Custard apple contains magnesium, which plays vital role in relaxing muscles and protecting heart against diseases. Potassium and Vitamin B6 are also present in custard apple. Copper is yet another useful ingredient of custard apple.
It is a rich source of dietary fiber, which helps in digestion. As it contains low fat levels, it is good for maintaining optimum health. The paste of the flesh of the fruit can be used for local application on ulcers, abscesses and boils. The fruit, in its unripe form, can be dried, crushed and used for treating diarrhea and dysentery. Custard apple serves as an expectorant, stimulant, coolant and haematinic and is even useful in treating anemia.
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Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress. Kale is high in iron. Per calorie, kale has more iron than beef.Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
For complete information on health benefits of Kale click here.
The common oat (Avena sativa) is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other grains). While oats are suitable for human consumption as oatmeal and rolled oats. Oats are generally considered “healthful”, or a health food, being touted commercially as nutritious. The discovery of their healthy cholesterol-lowering properties has led to wider appreciation of oats as human food.
The popularity of oatmeal and other oat products again increased after a January 1998 decision by the Food and Drug Administration (FDA), when it issued a final rule that allows food companies to make health claims on food labels of foods that contain soluble fibre from whole oats (oat bran, oat flour and rolled oats), noting that 3.0 grams of soluble fibre daily from these foods may reduce the risk of heart disease. To qualify for the health claim, the whole oat-containing food must provide at least 0.75 grams of soluble fibre per serving. A class of polysaccharides known as beta-D-glucans comprise the soluble fibre in whole oats.
Oat beta-glucan is a soluble fibre. It is a viscous polysaccharide made up of units of the monosaccharide D-glucose. Oat beta-glucan is composed of mixed-linkage polysaccharides.
For complete information on health benefits of Oats click here.
Parmesan cheese is known as King of cheeses. Parmesan cheese is the name of a few kinds of Italian extra-hard cheeses made of cow’s milk. It is usually the cheese to go with Spaghetti and other typical Italian pasta, but it also has many other uses. Parmesan is a part of Italian national cuisine and is usually grated.
The nutritional benefits of Parmesan are such that it should rightly be regarded as a ‘super-food’. Cheese contains all the goodness of milk but in a concentrated form – 16 litres of milk are required for every kilo of Parmesan. One of the factors that make Parmesan so ‘super’ is the ease with which the human digestive system can assimilate all this goodness. Due to its long ageing, much of the protein in Parmesan has been broken down into peptones, peptides and free amino acids, in effect the protein has been ‘pre-digested’; the protein is readily available and as such it puts very little strain on the metabolism.
Parmesan contains 33% protein compared to 20% in lean beef and that animal protein takes 4 hours to digest while the protein in Parmesan takes just 45 minutes.
For complete information on health benefits of Parmesan cheese click here.
Goji Berries are usually found dried and shriveled and are similar to red resins in appearance. They are also known as wolf berries. They are usually cooked before consumption. They are used to prepare herbal tea, wines, rice congee, goji juice, etc. They contain 11 essential and 22 trace dietary minerals, 18 amino acids, 6 essential vitamins, carbohydrates, proteins, fats, dietary fiber, etc.
The goji berry are filled with powerful antioxidants and other compounds that may help prevent cancer and other illnesses, including heart disease. Antioxidants may also boost the immune system and lower cholesterol.
Eating foods high in antioxidants may slow the aging process as well. It does this by minimizing damage from free radicals that injure cells and damage DNA. When a cell’s DNA changes, the cell grows abnormally. Antioxidants can take away the destructive power of free radicals. By doing so, antioxidants help reduce the risk of some serious diseases.
Goji berries also have compounds rich in vitamin A that may have anti-aging benefits. These special compounds help boost immune function, protect vision, and may help prevent heart disease.
For complete information on health benefits of Goji berries click here.
Buckwheat is a plant cultivated for its grain-like seeds, and also used as a cover crop. Despite the name, buckwheat is not related to wheat, as it is not a grass, instead, buckwheat is related to sorrel, knotweed, and rhubarb.
Buckwheat contains a glucoside called rutin, a phytochemical that strengthens capillary walls. One clinical study showed mixed results in the treatment of chronic venous insufficiency. Dried buckwheat leaves were manufactured in Europe under the brand name “Fagorutin” for use as a tisane. It also contains galloylated propelargonidins and procyanidins. Buckwheat contains D-chiro-inositol, a component of the secondary messenger pathway for insulin signal transduction found to be deficient in Type II diabetes and polycystic ovary syndrome. It is being studied for use in treating Type II diabetes.
Buckwheat is best source of high-quality, easily digestible proteins. This makes it an excellent meat substitute. High protein buckwheat flour is being studied for possible use in foods to reduce plasma cholesterol, body fat, and cholesterol gallstones. Buckwheat starch can also act as a fat alternative in processed foods.
For complete information on health benefits of Buckwheat click here.
Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy “bloom” that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds.
A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome.
Blue Berries, being very rich in anti oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases.
For complete information on health benefits of Blue berries click here.
Almond butter has emerged as the healthier alternative to use in your diet. Almond butter, which is equally delicious, is more nutritious than most other types of sandwich spreads.
Almond butter is a food paste made from almonds. Almond butter may be crunchy or smooth, and is generally “stir” (susceptible to oil separation) or “no-stir” (emulsified).
Almond butter is high in monounsaturated fats, calcium, potassium, iron and manganese. It’s considered a good source of riboflavin, phosphorus, and copper, and an excellent source of vitamin E, magnesium, and fiber. Almond butter also provides dietary protein.
The number one health benefit of almond butter is that it is good for the heart. It is rich in monounsaturated fats, which are the type of fats that reduce levels of cholesterol and decrease the risk of heart ailments. Almonds are high in protein, fiber, and monounsaturated fats. They’re also incredibly delicious! People who eat nuts are less likely to become overweight than those who avoid them.
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Pomegranates are rich in antioxidants, it can keep bad cholesterol (LDL) from oxidizing and hence prevents atherosclerosis- Antioxidants are the loyal protectors and nurturers of our cells, repelling disease, and promoting good health. Antioxidants can come from healthy eating or in the form of supplements, and they include a family of naturally formed components like vitamin A, beta-carotene, lycopene, vitamin E, and more.
Regular intake of pomegranate juice is highly beneficial for people suffering from heart disorders- Studies show that pomegranate juice daily may help support the normal blood flow to the heart. Because of its antioxidant properties, pomegranate keeps bad cholesterol from forming, and thus, may help keep the arteries clear of clots..
he deep red fruits are a good laxative, and known to soothing in stomach inflammation. It is a tonic for the heart. It tones up the functions of the liver and kidneys. The minerals in the juice help the liver to absorb vitamin A from the food. The bark, the rind, the roots, the tender leaves and the seeds all are medically beneficial.
For complete information on health benefits of Pomegranates click here
Olive oil is rich in vitamins and minerals like Vitamin A, B-1, B-2, C, D, E and K and in iron. Vitamin E (a natural antioxidant). Acts as a mild laxative, if a spoon or two is taken with lemon or coffee, it prevents constipation without irritating the intestinal tract. Because movement through the digestive system is slowed during constipation, many essential nutrients will not be sufficiently absorbed and used.
Olive oil is a good tonic, with specific benefits for people suffering from heart disease. Olive oil is cholesterol-free. Cholesterol is not entirely harmful; it is an essential building block for cell membranes, nerve fiber coverings, vitamin D and sex hormones. The body manufactures all the cholesterol it needs, so any cholesterol in foods we eat is excessive. Excess cholesterol causes a gradual accumulation of fatty deposits and connective tissue, known as plaque, along the walls of blood vessels. Eventually, plaque builds up, narrows the arteries and reduces blood flow, in this way increasing the risk of heart attacks and strokes.
Olive oil contains more oleic acid and less linoleic and linolenic acids than other vegetable oils, that is, more monounsaturated than polyunsaturated fatty acids. This renders olive oil more resistant to oxidation because generally, the greater the number of double bonds in the fatty acid, the more unstable and easily broken down by heat, light, and other factors the oil is.
For complete information on health benefits of Olive Oil click here.
Yogurt is a great thing to eat before meals because it provides “good bacteria” for your stomach to aid in digestion. Yogurt is high in calcium, an excellent source of Protein.
It is a good supply of the B vitamins, and carry ‘friendly’ bacteria for a healthy stomach.
A breakfast of yogurt, especially on top of cooled oatmeal, topped with lots of fresh fruit sounds a healthy start! Heat a dry skillet over medium-high heat and add the oatmeal. Toast, stirring or shaking the pan, until the oatmeal begins to color and smell toasty. Transfer to a bowl and allow to cool. Stir into the yogurt along with 4 teaspoons of the honey or sugar, cover tightly and refrigerate overnight. Sliced banana, blueberries or mixed raspberries, blackberries and blueberries can be used as sauce or slices layered on top of chilled oaty-yogurt.
According to research conducted at Harvard University, people tended to lose weight if they include a daily serving of yogurt to their diet, probably because of the way bacterial cultures affect their intestines. For all these reasons, It is suggested that you make yogurt a part of your diet every single day..
For complete information on health benefits of Yogurt click here.
Quinoa a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. The United Nations General Assembly declared 2013 as the “International Year of Quinoa” in recognition of ancestral practices of the Andean people, who have preserved quinoa as food for present and future generations, through knowledge and practices of living in harmony with nature.
Perhaps the most striking health benefit provided by quinoa is its overall nutrient richness. When the nutrient composition of this food is analyzed in depth, the results are unusual and striking. While quinoa can be eaten in the same way as a grain, or ground into flour like is so commonly done with grains, it lacks some important nutritional shortcomings of grains.
In terms of fat content, quinoa once again overcomes some of the shortcomings of most grains. Since it takes nearly 350 calories’ worth of whole wheat to provide 1 gram of fat, whole wheat is not generally regarded as a significant source of fat, including essential fatty acids or heart-healthy monounsaturated fats (like oleic acid). By contrast, since it only takes 63 calories’ worth of quinoa to provide 1 gram of fat, quinoa is typically considered to be a valuable source of certain health-supportive fats.
For complete information on health benefits of Quinoa click here.
Tarragon, known as the “king of herbs” in France, is widely used in a flavoring in traditional French cooking and across the globe. Tarragon is rich in vitamins and phytonutrients that may impart health benefits. The herb is available fresh, dried or in capsule form at your local health food store.
Tarragon being a rich source of Vitamin C helps boost the immune system of the body. It helps prevent strain on the immune system, preventing a variety of infections and ailments. Tarragon may also be deployed to cure insomnia. It helps relax the nerves and also regulates the circulatory system. It helps cure restlessness and may be used to induce sound sleep.
Tarragon regulates blood circulation, thereby leading to proper distribution of nutrients and oxygen in the body. Tarragon also helps remove toxins from the body, detoxifying the body.
Another health benefit of tarragon is its ability to regulate menstrual cycle, and alleviate pre-menstrual symptoms (PMS), serving as a powerful emmenagogue.
Tarragon inhibits the activation of blood platelets, preventing the aggregation and clinging of platelets on the walls of blood vessels, thereby preventing heart attack and stroke.
Tarragon is anti-bacterial in action and as such, it may be applied to external cuts and wounds to prevent septic infections.
For complete information on health benefits of Tarragon click here.
Avocado is a fruit, that is usually eaten as a vegetable. It is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn’t include avocados. Garnish vegetable, fruit and whole-grain salads with diced avocado, and then toss gently to mix. Combine avocados with berries, apples, and mango chunks for a tasty fruit salad.
For complete information on health benefits of Avocado click here.
Now you have all the information on Vegetarian Super foods so you can include them in your diet and get an enviable fit body.