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Nutrition experts unanimously emphasize that a healthy diet should be rich in superfoods. These are products that have a unique effect on the functioning of our body, both in the case of healthy people and those suffering from various diseases. Check out the list of readily available superfoods and support your health every day.

What are superfoods?

Superfoods are food products containing ingredients necessary to maintain the proper functioning of the body or showing regulating and healing properties. These ingredients include, among others:

polyunsaturated fatty acids,
polyphenols,
vitamins and minerals with antioxidant properties,
dietary fiber,
plant sterols,
probiotics,
phytoestrogens.
Superfoods - list

Contrary to fears, the group of superfoods includes numerous products easily available in our country. Polish superfoods include: onion, garlic, honey, oats, linseed, walnuts, vegetable oils, fermented milk drinks, parsley, kale, plant sprouts, basil, tomatoes, grapes, blackcurrant, wild rose, chokeberry, black without.

To diversify the diet, you can also reach for products such as green tea, turmeric, ginger, ginseng, avocado, chia seeds or algae.

Oats and oat products

Oat is a grain rich in numerous vitamins and minerals, but the most attention is drawn to the high content of dietary fibre, especially β-glucans. They are beneficial for people with cholesterol and blood glucose disorders. The presence of fiber in the meal makes us feel full for longer and we reach for snacks less often between meals. This is important for people who want to lose excess weight. The oatmeal product that we reach for more and more often is oat flakes. In the prevention of atherosclerosis and ischemic heart disease, oat bran is particularly recommended.

Linseed

These tiny seeds are extremely rich in nutrients. 100 g of linseed contains about 40 g of fats (most of which are omega-3 fatty acids) and almost 30 g of dietary fiber. Consuming this product is helpful in the prevention and treatment of many civilization diseases. Flax also has a positive effect on the digestive tract. It protects its mucosa and regulates the rhythm of bowel movements. It is also worth using linseed oil, which is one of the best plant sources of omega-3 fatty acids.

Garlic

Thanks to its strong antibacterial, antiviral and antifungal properties, garlic is valued in the fight against infections. The ingredients contained in it also regulate blood pressure, cholesterol levels and have an anticoagulant effect. Regular consumption of garlic reduces the risk of developing colorectal cancer. The recommended daily intake is 4 g (1 medium clove of garlic).

Ginger

Ginger is an ingredient with a broad antimicrobial effect. It is recommended for people with osteoarthritis and rheumatoid arthritis. Ginger speeds up metabolism, making it helpful in weight loss. In addition, it inhibits the development of cancer, improves insulin sensitivity of tissues, relieves menstrual pain and nausea.

Kale

Kale, like other cruciferous vegetables, is a source of sulforaphane, a compound that is a strong antioxidant. Its greatest advantage is its anti-cancer effect. Consuming kale reduces the risk of colon, lung and prostate cancer. This product is indicated for gastric ulcers, asthma, varicose veins, disorders of the eyesight, liver and kidneys.

How to introduce superfoods into your diet?

To maintain health, it is worth using as many superfoods as possible every day. Your menu should be based on wholegrain cereal products, various vegetables, valuable protein and healthy fats found in plants and fish. Fruits, especially those with an intense color, are great as a snack. Seasoning dishes with parsley, basil, ginger or other spices will not only enrich their taste, but also increase the amount of bioactive ingredients consumed.

A dietician can help you balance your diet. The menus prepared by the specialists of the Sofra Health Institute abound in superfoods, thanks to which you will revitalize your body to the maximum.