Organic superfoods and their health benefits

Some Impressive Health Benefits of Superfoods

Superfoods are like the superheroes of the food world—packed with nutrients, vitamins, and minerals that can give your body a powerful boost. When these superfoods are organic, it means they’re grown without synthetic pesticides, fertilizers, or GMOs, making them even better for you and the planet. 1. Quinoa Quinoa is a grain crop grown for its edible seeds. These seeds are what we call quinoa — pronounced KEEN-wah. Although it’s usually grouped with cereal grains like oats and barley, quinoa is actuallyTrusted Source a pseudocereal grain.Pseudocereal grains are seeds that are prepared and eaten similarly to grains. Examples include buckwheat and amaranth. Quercetin and kaempferol are two flavonoid plant compounds that have been particularly well studied. These are the main flavonoidsTrusted Source found in quinoa. Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals.

Adding fiber-rich foods like quinoa into your diet can help supportTrusted Source your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut.Quinoa is naturally gluten-free and makes a nutritious choice for people who want or need to cut gluten from their diet. However, be sure to check the package label to ensure the product is free from cross-contamination. Quinoa is often referred to as a complete protein. This is because it contains all nine essential amino acids that your body can’t make on its own.Quinoa is high in fiber and contains several vitamins and minerals that are often lacking in many people’s diets. Uses: Can be used as a rice substitute, in salads, or as a breakfast porridge. 2. Chia seeds Chia seeds contain large amounts of fiber and omega-3 fatty acids, some protein, and many essential minerals and antioxidants. They may help improve digestive health, lower blood pressure, and improve blood sugar control. More than 80% of the carb content of chia seeds is in the form of fiber.One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids. In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed.

One ounce Trusted Source of chia seeds provides significant amounts of many minerals and some vitamins, particularly thiamine (15% of the DV) and niacin (16% of the DV). Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health. Uses: Can be added to smoothies, yogurt, oatmeal, or used to make chia pudding. 3. Acai Berries Acai berries contain healthy fats and low amounts of sugar, as well as many trace minerals and plant compounds, including anthocyanins.Acai is incredibly rich in antioxidants, boasting three times the amount found in blueberries. Antioxidants are important because they neutralize the damaging effects of free radicals throughout the body.

In animal and test-tube studies, acai has shown potential as an anti-cancer agent. More studies are needed to determine its effect in humans.Many animal studies and at least one human study have suggested that acai may help lower blood cholesterol levels.Acai may counteract the damaging effects of inflammation and oxidation in the brain and help stimulate its “housekeeping” response. Uses: Commonly consumed as acai bowls, smoothies, or supplements. 4. Hemp seeds Many people consider hemp seeds a superfood. They have a rich nutritional profile and provide a range of health benefits. Benefits of hemp seeds include protecting the brain, boosting heart health, and improving skin conditions. Hemp seeds contain almost as much protein as soybeans. In every 30 grams (g) of seeds, or about 3 tablespoons, there are 9.46 gTrusted Source of protein. Hemp seeds are a great source of essential fatty acids, such as alpha-linolenic acid (ALA), which is an omega-3.

Much of the fiber in a hemp seed lies in its outer hull, or shell. If possible, purchase hemp seeds with the hulls intact. However, even without the shells, hemp seeds are a god source pf fiber, with three tablespoons containing approximately 1.2 gTrusted Source of fiber. The medical community believes that omega-3 fatty acids improve the health of the heart and reduce the risk of issues such as arrhythmias and heart disease. Uses: Sprinkled on salads, blended into smoothies, or added to baked goods. 5. Maca Root Maca is a plant that originated in Peru. Its root is a natural remedy that some people use to treat specific health issues, including infertility and low sex drive. According to limited findings, maca may help reduce some menopausal symptoms. However, there’s not enough evidence to determine its true effectiveness. Some evidence suggests that maca may help improve energy and positively affect mood.

Maca is generally safe to eat as part of your regular diet. Research has found it safe to take as a supplement of up to 3 g per dayTrusted Source for no longer than four months. Uses: Added to smoothies, oatmeal, or baked goods.