Most of you have probably heard of health benefits of superfoods like blueberries, kale and spinach. Many of us already have these in our diet. In addition to the nutritional benefits of famous superfoods, there are many of them that don’t get enough attention. Those forgotten superfoods are affordable, delicious and versatile. You don’t have to get spirulina or goji berries because you can always stock up on more common options.
Beets can be incorporated to any diet and they often a lot of nutritional benefits. If you need a reason to eat this vegetable, it contains manganese, sodium, calcium, magnesium, vitamin C and A, iron, niacin and phosphorus, and that’s not all benefits. Beets are high in fibre and carbohydrates and they are a great source of energy.
Beets have their vivid, red color from antioxidants known as betalains which have dozens of health benefits. They can reduce the risk of cancer, inflammation and diabetes, to name a few. Beets contains tryptophan that makes us feel better, they lower your blood pressure and are natural antioxidants. They are very affordable and available everywhere.
Red cabbage is very affordable and available in every grocery store. It contains twice the vitamins as green cabbage and lowers the risk of cancer and other serious diseases. It is rich in vitamin C, B6, K, fibre, thiamine, potassium, calcium, folate and magnesium. It contains glucosinolates which prevents breast and bladder cancers. It’s perfect for anti-aging, prevent osteoporosis, boost immunity and reduce the risk of Alzheimer. It enhances the appearance of your skin and makes your eyes brighter. Finally, you can eat red cabbage raw, add to salads, make smoothies, steam or even fry.
Pepitas or pumpkin seeds contain magnesium, phosphorus, iron, copper and many other minerals that our bodies need. It’s a great source of phytosterols and vitamin K, which can protect us against different type of cancer and reduce cholesterol levels. Studies show that zins protects from osteoporosis and pumpkin seeds are one of the best sources of it. They are rich in riboflavin, thiamin, vitamin Bg and folates, which can reduce inflammation. It’s one of the must-haves for vegetarians because they contain a lot of plant-based protein.
Basil is one of the main plants that can protect your skin from aging, different type of cancer and skin condition. It is a powerful antioxidant that can be easily incorporated into any diet. It contains vitamin K, iron, magnesium and has antibacterial property. Basil is proven to improve bone health and detoxify our liver.
If you can’t find fresh basil in your local grocery store, basil oil or dried basil have some of the same benefits and can even offer something of their own. Basil smells great and can be added to almost any dish. It contains vicenin and orientin that protect you from radiation damage. Basil can add spicy flavor to your dish, so feel free to use it everywhere from sandwiches to omelets.
This green leafy and dark vegetables can offer a lot of nutritional benefits. It is a powerful antioxidant and contains betalains (which is an antioxidant as well). It has great anti-inflammatory properties and detoxifying effect on the body. It can be incorporated into any diet that needs more protein and it helps maintain healthy and strong bones. It contains vitamin C and A that are very good for your eyes and immunity. Swiss chard has a plain flavor but absorbs other flavors really well.