Friday, March 29, 2024

3 More SUPERFOODS YOU SHOULD BE EATING

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Nakiah Thomas-Edwards Last month Better Health focused on some top foods we should really be eating more of in order to maintain good health. Here’s some info on three more.

Oats Due to their many benefits, such as lowering blood sugar and cholesterol levels, oats have gained considerable attention as a health food. Oats are a good source of fibre, especially beta glucan, and are high in vitamins, minerals, and antioxidants.

Whole oats are the only food source of avenanthramides, a unique group of antioxidants believed to protect against heart disease, according to registered dietitian nutritionist Adda Bjarnadottir. Oats also contain more protein and fat than most other grains, and are a good source of beta glucan which is linked to many health benefits.

Oats come in the form of crushed or rolled and is used in a variety of ways including as flour when it is finely ground, or rolled to make granola or muesli. Wholegrain oats are called oat groats. They are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal.

The carbs make up 66% of oats, while around 11% of those carbs are fibre, and 85% is starch. Oats are very low in sugar, with only 1% coming from sucrose. The starch in oats is comprised of a higher fat content and a higher viscosity, which is its ability to bind with water. The major protein in oats — at 80% of the total content — is avenalin, which isn’t found in any other grain but is similar to legume proteins.

The minor protein avenin is related to wheat gluten. However, pure oats are considered safe for most people with gluten intolerance.

Oats also contain a host of other minerals, including manganese, a trace mineral which is important for development, growth, and metabolism; phosphorus which is important for bone health and tissue maintenance; copper, an antioxidant mineral often lacking in the Western diet, and important for heart health; vitamin B1; iron; selenium, an antioxidant important for various processes in the body – low selenium levels are associated with increased risk of premature death and impaired immune and mental function; magnesium and zinc.

Spinach

Raw spinach is another superfood that people of the older generation will readily associate with Popeye the Sailor Man. But Popeye had a good thing going on when he pumped all that spinach into his body. Spinach helps with eye health as it is rich in zeaxanthin and lutein, which are the carotenoids responsible for colour in some vegetables. Several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness. Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight, states healthline.com The green leafy vegetable also helps reduce oxidative stress, prevents cancer, and reduces blood pressure levels. Spinach is also high in insoluble fibre, which adds bulk to stool as food passes through your digestive system, thus preventing constipation.

Spinach is an excellent source of many vitamins and minerals, including vitamins A, C, and K1 which is essential for blood clotting; folic acid, which is vital for pregnant women and essential for normal cellular function and tissue growth; iron and calcium.

In terms of cancer prevention, spinach contains two components, MGDG and SQDG, which may slow down cancer growth.

In one study, these compounds helped slow tumour growth in a person’s cervix. They also decreased the size of the tumour. Several human studies link spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer.

It is an interesting fact that one spinach leaf contains over half of your daily needs.

Cocoa nibs Webmd.com describes cacao nibs, also known as cocoa nibs, as crumbled bits of dried cacao beans, which grow on the cacao tree. Cacao nib producers dry and crack the beans into small pieces. Cacao nibs are part of the same bean used in chocolate candy production.

The small size and intense chocolatey flavour of cacao nibs helps give them the nickname “nature’s chocolate chips.” They come in the roasted, unroasted, or raw forms and contain antioxidants which help reduce cell damage, which itself prevents heart disease, cancer and Alzheimer’s.

The fibre in the cacoa nibs helps promote good digestion and other digestive ailments, as well as soften bowel movements. Webmd. com also states that the nibs contain more hearthealthy flavonoids than red wine. These flavonoids have been linked to improved heart health. The flavonoids and potassium in cacao nibs may lower the risk of heart disease because they help reduce the stress on cells and lower the blood pressure. Certain compounds in cacao nibs have anti-inflammatory properties, which may also help to lessen the risks of getting cancer, heart disease, diabetes, arthritis, and depression.

In addition, the nibs contain healthy fats and other compounds that can increase the levels of the hormones serotonin and dopamine in the brain, which can create a good mood.

Cacao nibs are a healthier option than chocolate chips and can be used to replace them in recipes. These bitter, chocolatey-flavoured bits contain several beneficial nutrients. These include iron, protein, magnesium and potassium.

Sources of information for this article – healthline.com, webmd.com and gousto.co.uk


The fibre in the cacoa nibs helps promote good digestion and other digestive ailments,

Spinach is an excellent source of many vitamins and minerals

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