Every year, an estimated 50 million and more people die from diseases worldwide. These according to the data of the World Health Organization can be blamed with cardiovascular diseases, cancers, diabetes and chronic lung diseases. Of which cardiovascular diseases that has been a result of s many other factors has topped them all resulting to 3 in every 10 deaths.

A big factor among these heightened killing of these mentioned diseases came from the condition of obesity, inactivity, and bad eating habits.

Healthy Eating

Over the course of years, several things have been done by most governments all over the world. They campaigned, they put awareness, and they launched programs. But obesity and the mentioned diseases continues to plague the population. Australia’s health council has come out with a healthy eating guide while denouncing some discretionary food and drink choices.

In the US, the department of health has even released its 2015 dietary guidelines. These mentioned guidelines have already been put into awareness of many. The UK government even put it into adverts pushing for food swaps for good health.

These national government campaigns all include the options of calling for more natural foods in the table while banking on those foods that may offer more than health benefits such that they can fight diseases.

Superfood – Healthy Food Swaps

Superfood, a group of food categorized to contain certain benefits more than the other foods, are known in the nutrition world to pack a heap of health giving benefits, fight off diseases and cleanse the body for better system functioning.

Superfoods can range from simple seeds and nuts to fruits and veggies, into specific lean meat and of course fatty fish.

Precautionary measures though for consumers should be practiced first before they trust products claiming to have superfoods. Since its boom, superfoods benefits can’t only be present in natural foods but in selected products as well. FDA approved Superfood though can only be few.

Superfoods to Fight Diseases

Kale. Kale is known to contain sulphoraphane, a compound that may help ward off certain cancers. It contains beta carotene, Vitamin K and Vitamin C.

Spinach. Like Kale, spinach contains beta carotene, vitamin K and Vitamin C but in a different level of course. IT also contains iron and vitamin B6.  Spinach ahs the glycoglycerolipids that inhibits the DNA polymerase activates in the solid tumor growth. It also has a capacity to fight cancer. It also contains folate which is good for the brain.

Chia. Chia is plant source of the famed omega-3 fatty cuds. It contains protein, vitamins and minerals all in its tiny seed. Chia also ash the capacity to stabilize sugar, lower cholesterol and boost energy.

Salmon. Salmon is considered to be one of the best Superfoods there is. Although you have to trust a wild salmon at that. Wild salmon contains omega-3 fatty acids which is beneficial for cardiovascular disease and can fight diabetes.  Salmon is one of the fish in the oily category such as trout, halibut, herring and mackerel.

Calamari. Calamari is more times more potent than salmon when it comes to omega-3 talk. Calamari, for those who are not familiar with it, is a squid. It contains       omega-3 fatty acids which are polyunsaturated fats that can fight inflammation and help in arthritis pain. It has capacity to strengthen the heart as mentioned.

Oats. Oats have this heart healthy benefits that can decrease cholesterol. Oats contains fiber which also helps in managing weight. With its lignin called enterolactone, it protects against breast and other hormone dependent cancers.

Blueberries. Blueberries have manganese, fiber, vitamin K and vitamin C. Blueberries can help fight cancer while preventing heart disease. IT also has positive benefits for diabetes.

Olive oil. Olive oil is a monounsaturated fats which is equally beneficial. It helps lower heart disease by lowering ones cholesterol.  Olive oil in recipes can also reduce the upper digestive, respiratory tract, breast and colorectal cancer.

Coconut oil. Coconut oil is one of the few oils that have been included in many Superfood list. It is slow in oxidizing which make it last longer without oxidizing. It also has lauric acid that can improve lipid profile. And plus, it can also help you lose weight.

Buffalo Berries. Buffalo berries are the newest in 2014 to be added in the superfoods lists although it has still limited studies behind it. These berries contain lycopene, an anti-oxidant that protects against cell damage. It contains also phenols which are believed to have anti-inflammatory benefits.

Whole Grains. Whole grains are mostly filled with fiber. It helps lower cholesterol while containing folic acid, selenium, B vitamins and other benefits. Most important benefits of superfoods include weight control, reduction of diabetes and promotion of digestive health.

Sweet Potatoes. Sweet potatoes contains anti-oxidants including beta carotenes, vitamin C and E, folate, calcium and potassium.

And there are More

The list above is just a speck in the whole picture of superfoods. There are more in the list and there are more in the benefits. The best way to remember it is to pack your meals with nutritional punch.  While choosing these superfoods is good, it shouldn’t replace everything that you eat. Combine it with all other menus. But once these superfoods can’t be present in your meals, try as much as possible to supplement it with supplements. There is plenty of it to choose from as long as it’s been approved for your health as well.

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