Transforming food and turbocharging health can start simply: straight from your shopping list. This is because some everyday foods, often found in fairs, supermarkets and bags, stand out not only for their taste, but also for their nutrients.
Continues after advertising
To help you choose the best options on the next purchase, nutritionist Ana Cristina Gutiérrez, Master in Nutrition and Member of Herbalife’s Nutrition Advisory Board, shares 6 superfood suggestions. Check it out!
Beet
This root is one of the largest sources of natural nitrates, compounds that help relax blood vessels and improve circulation, benefiting Cardiovascular Health by helping to lower the maximum pressure from hypertensive people, as shown by the review of studies “Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis”published in the magazine Frontiers in Nutrition. According to the analysis, the daily consumption of its beet juice significantly reduced blood pressure in people with hypertension.
In addition, beet also helps in physical performance, according to the review of studies “Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review”disclosed by the magazine Nutrients. “Food also provides fibers that support the functioning of the intestine and has antioxidants such as betalains, which protect cells against inflammation,” adds nutritionist Ana Cristina Gutiérrez.
Continues after advertising
Use the root in the preparation of natural juices about two to three hours before training. Another option is to consume it in grated or cooked bark salads to lose less nutrients.
Cress
O Centers for Disease Control and Prevention (CDC) He put the watercress at the top of the so -called “powerhouse foods” list: foods with greater nutritional density, which are those that offer a very good amount of essential nutrients with few calories.
“This vegetable is rich in vitamin C, which strengthens immunity, vitamin K and calcium, which contribute to strengthening bones, as well as antioxidants such as lutein and zeaxanthine, which support vision,” says Ana Cristina Gutiérrez. For this, consume watercress in salads or green juices to preserve their vitamins.
Continues after advertising
Guava
This fruit stands out for being among those that have the greatest Vitamin C content – from 200 to 250 mg, depending on the variety – up to four times more than orange! According to the review “Effect of Guava in Blood Glucose and Lipid Profile in Healthy Human Subjects: A Randomized Controlled Study”, published no Journal of Clinical and Diagnostic ResearchGuava can still help control blood sugar and benefit cholesterol.
Prefer to consume guava in nature Alone, in fruit salads or include the preparation of juices and vitamins.
Cabbage
Cheap and affordable, the kale is also considered a superfood due to its high concentration of nutrients and phytochemicals (such as phenolic, carotenoids, vitamin C and glucosinolates), compounds with potential benefit in the prevention of cardiovascular disease, protection against inflammation, eye health and balance of intestinal microbiota.
Continues after advertising
For your benefits, use raw kale in salads, juices and soups. If it sauté the vegetables, cook quickly so as not to lose vitamin C.
Avocado
Rich in monounsaturated fats, fibers and potassium, avocado is an important ally of heart health. “In addition, fruit promotes satiety, assists in controlling blood glucose and improves the absorption of fat -soluble vitamins,” says Ana Cristina Gutiérrez.
Add avocado in salads, vitamins or other salted preparations, but do not overdo the portions because it is a more caloric food for having fats.
Continues after advertising
Ovo
For a long time, the egg was seen with suspicion, associated with risks to good cholesterol and cardiovascular health levels. Today, however, science shows the opposite. The study “A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women”published no JAMA Network, It points out that probably the daily consumption of up to an egg does not increase the risk of coronary artery disease (DAC) and stroke between healthy men and women.
“In addition, food stands out for its high biological value protein, which supports muscle mass and helps prolong the feeling of satiety, as well as providing antioxidants such as lutein and zeaxanthin, which supports vision,” adds the nutritionist.
Vary the preparation to consume the egg. Consume cooked, scrambled or pochery, for example. Just avoid putting excess fat.
Continues after advertising
Overup do not do miracles
Although it includes routine superfoods is an excellent strategy to enhance health, it is essential to have clarity about their role in diet. “It is important to remember that no food alone does miracles. They must be inserted in the context of a balanced diet and a healthy and active lifestyle,” concludes Ana Cristina Gutiérrez.
By Yasmin Berlezi
