Discover Super Foods: The 7 best sources of essential nutrients
Write the 28/09/2023 by Santarome Bio
Have you ever wondered how some people always seem ready to face each day with vitality? The answer could well be hiding on their plate. Superfoods, these nutritional gems of nature, are essential for a healthy and balanced diet. In this article, Santarome Bio explains everything about the 7 superfoods capable of boosting your health and well-being.
Superfoods: what are they?
Superfoods are 100% natural ingredients that are packed with essential nutrients , vitamins, minerals and antioxidants. They not only fill the belly, but provide a real dose of well-being, and help fight free radicals, strengthen the immune system and give the energy necessary to face the day. They can also supplement certain insufficient intakes.
Acai berries
Do acai berries mean anything to you? These small purple fruits, native to South America, have become the darlings of the health and wellness community. And when you take a look at their nutritional properties, you understand why!
Nutritional properties
These berries are full of good things. They are rich in vitamins, particularly vitamin C which strengthens the immune system, and vitamin A, beneficial for eye health. Acai berries are also an incredible source of antioxidants, which helps prevent premature aging and reduce the risk of certain diseases.
Health Benefits
Acai berries are also loaded with omega-3 fatty acids. They are excellent for the heart, promoting blood circulation and reducing the risk of cardiovascular disease. Additionally, these little berries can help maintain a healthy weight thanks to their satiety power. But that's not all ! Rich in natural carbohydrates, acai berries are a real energy boost.
Recipe ideas to integrate it into your diet
Now that you know how good acai berries are for you, how can you incorporate them into your diet? Here are some ideas:
You can also use dried acai berries to make homemade energy bars or sprinkle them on salads for a touch of flavor.
Spinach and kale
Spinach and kale are like the superstar greens, and they have good reason to be! These green leaves contain essential nutrients that are a real boost to your health.
Nutritional properties
These vegetables are low in calories but high in nutrients, making them a great choice for those looking for a healthy diet. Also rich in fiber, they promote healthy digestion and help you feel fuller for longer.
The key vitamins and minerals they contain
Spinach and kale are incredible sources of vitamins and minerals. Spinach and kale are famous for their vitamin K content, which is essential for blood clotting and bone health. We also find vitamin A, vitamin C and folate, which are essential for maintaining healthy vision and a strong immune system. They are also an excellent source of calcium.
Recipe ideas to integrate it into your diet
Raw, cooked or mixed with other ingredients, here are some recipe ideas to include them in your diet:
Chia seeds
Chia seeds come from chia, an herbaceous plant native to Mexico. These small, discreet but powerful seeds have a well-deserved reputation. Rich in protein, they are versatile, delicious and excellent for your health.
The Powerful Nutrients in Chia Seeds
Just like spinach and kale, chia seeds are high in fiber, which aids digestion. Chia seeds are also an excellent source of omega-3 fatty acids. These “good fats” are beneficial for heart and brain health.
Their benefits for digestion and satiety
When mixed with a liquid, they form a gel which can help regulate intestinal transit. This means smoother digestion and a happy tummy.
In addition, their high fiber content increases the feeling of fullness. This is perfect if you're looking to control your appetite or maintain a healthy weight. By simply adding a tablespoon of chia seeds to your meal or snacks, you can feel prolonged fullness and avoid cravings.
Recipe ideas to integrate it into your diet
Enjoy the benefits of chia seeds through these recipes:
Walnuts and almonds
Walnuts and almonds are more than just indulgent snacks. Whether you are vegetarian, vegan, or simply want to diversify your protein intake, you can enjoy them in a thousand and one ways. While enjoying their benefits.
They are also a remarkable source of healthy fatty acids, such as monounsaturated and polyunsaturated fatty acids, including omega-3. These beneficial fats are great for heart health because they help lower LDL cholesterol (the "bad" cholesterol), prevent obesity, and maintain healthy blood pressure.
Rich in vitamin E, walnuts and almonds protect cells from damage caused by free radicals. This helps slow the aging process and reduce the risk of certain chronic diseases.
Here are some recipe ideas:
Legumes
Legumes are a versatile and affordable food option that can be easily incorporated into many recipes.
Rich in protein, fiber and nutrients
Legumes are an excellent source of protein and fiber, which helps maintain stable blood sugar levels. Legumes also contain essential nutrients such as iron, magnesium, potassium and B vitamins.
The different types of legumes and their specific benefits
There are a variety of legumes, each providing their specific benefits. For example :
Lentils, source of iron
Chickpeas, rich in fiber and protein
Black beans and their antioxidants,
Green peas, source of vitamin K.
Recipe ideas to integrate it into your diet
Incorporating legumes into your diet is easy and tasty. Here are some recipe ideas to get you started:
Marine algae
Marine algae, often overlooked in our Western cuisines, are true nutritional gems straight from the ocean. Their nutritional value is impressive, and they provide a variety of health benefits.
The nutritional value of sea algae
Seaweed is incredibly rich in vitamins and minerals, including vitamins A, B, D, E and folate. In addition, they are full of trace elements and minerals such as calcium, magnesium and iron, making them valuable for maintaining strong bones and good blood circulation.
Their contributions in iodine, iron and amino acids
Among their specific contributions, marine algae are known for:
-
Their high iodine content: iodine is essential for the proper functioning of the thyroid gland, which regulates metabolism. Thus, sea algae can help maintain a healthy metabolism.
Their high iron content: iron is essential for preventing anemia and maintaining adequate energy levels.
Their range of amino acids: which makes them valuable for muscle development and cellular repair.
Recipe ideas to integrate it into your diet
Incorporating seaweed into your diet may seem brand new, but it's a culinary adventure worth exploring. Here are some ideas for high-protein recipes, rich in fiber and carbohydrates:
You can also add powdered seaweed to your green smoothies for a touch of marine nutrition.
Sweet potatoes
Sweet potatoes are a nutritious and delicious addition to any diet. So, don’t hesitate to include them in your meals to benefit from their many health benefits. Your palate and your body will thank you!
Nutritional benefits
These orange tubers are impressive sources of nutrition. They are rich in dietary fiber, which promotes healthy digestion and helps maintain a stable body weight. Sweet potatoes are naturally low in calories, making them an ideal option for those watching their calorie intake.
Their high content of vitamins, minerals and antioxidants
Sweet potatoes are rich in vitamin A, which is essential for skin and eye health, as well as vitamin C, which strengthens the immune system. They also provide a good dose of vitamin B6 and B9, which contributes to energy metabolism.
In addition to vitamins, sweet potatoes contain minerals such as potassium, which is vital for the proper functioning of the heart and the regulation of blood pressure, as well as manganese, which plays an essential role in bone formation and nutrient metabolism.
Finally, they are rich in antioxidants, including beta-carotene and quercetin, which help fight free radical damage.
Recipe ideas to integrate it into your diet
In the kitchen, incorporating sweet potatoes into your diet is child's play, and the possibilities are endless. Here are some ideas to inspire you:
Multivitamins: food supplements to regain vitality
Whether to meet the demands of modern life, boost your immune system or simply feel better every day, Santarome Bio offers a practical multivitamin food supplement option to support your vitality and well-being:
VITA'MAX : 12 vitamins, 7 minerals - This complete formula includes the benefits of acerola and guarana, as well as peppermint essential oil. Among its many nutrients, we find essential vitamins such as B1 and B2, as well as minerals such as iron and magnesium.
Exploring superfoods is a smart approach to taking control of your health. From acai berries to sweet potatoes, the 7 superfoods are true nutritional treasures that deserve a special place in a daily diet!
