10 Common Superfoods You Should Have in Your Fridge & Pantry Right Now

For a certain food to earn a prestigious title super-food it must necessarily meet a number of conditions. We have chosen for you 10 foods from which you have at least 8 of them regularly on the menu, but you never knew how beneficial they are.

Superfoods are foods that work like medicines and food supplements containing vitamins, minerals, essential fatty acids, polysaccharides, enzymes and essential amino acids, important protein and antioxidants, in short, all those substances whose consumption increases human vitality and energy.

  1. Kale

Vegetables from the cruciferous group in the last few years are becoming more and more popular. From a nutritional point of view kale is a true super plant: rich in vitamin C, A and K, in addition, containing high amounts of potassium, magnesium, iron, calcium, manganese and phosphorus. It is excellent for eyesight, the immune system, and bone metabolism.

Kale belongs to the low-calorie foods, in addition, it has powerful antioxidant, anti-inflammatory and anti-cancer action and lowers cholesterol. Kale is known for its antioxidant activities, and moreover, it contains a lot of fiber.

  1. Coconut oil

This oil reduces levels of bad cholesterol and stimulates the brain. Coconut oil contains a high percentage of lauric acid. The only comparable source of these active substances, which boosts the immune system of the body, is the breast milk. It accelerates metabolism and fat burning in cells and helps to lower blood cholesterol levels. It is also one of the few fats that contribute to weight loss. Experts recommend fat people or those who have problems with yeast to eat coconut oil. Buy cold pressed coconut oil that retains more nutrients.

  1. Blueberries

Blueberries are a valuable source of vitamins A, B and C, iron and calcium, and therefore have a strong antioxidant power, containing more antioxidants than all other fruits. They protect the eyesight, strengthen the heart and stimulate brain activity. The darker the blueberry, the more it contains anthocyanin. Most of them are found in the epidermis of berries, so it is best to enjoy fresh and whole blueberries, together with the skin.

  1. Chickpeas

Chickpeas are an excellent source of protein, and they contain no fat and harmful cholesterol. Moreover, even help to lower cholesterol! The heart does not only benefits from the reduction of cholesterol, but also by their content of folic acid and magnesium. This significant amount of folic acid decreases the likelihood of having a heart attack to approximately 10%. A cup of cooked chickpeas bring to the body 70% of the recommended daily allowance of folic acid. Their impact is even higher when prepared as spread mashed together with turmeric and garlic.

  1. Eggs

Eggs are biologically wholesome food with great nutritional value. They are the perfect product of nature, because they contain all the nutrients for the normal development of the developing embryo. Eggs contain iron, zinc and phosphorus, and minerals, which are of vital importance.

Women need more iron due to menstruation (deficiency often leads to fatigue and bad mood), zinc makes for a better immune system, but phosphorus for healthy bones and teeth. Eggs also provide for the healthy growth of hair and their splendor. Researchers have discovered that eggs affect satiety. If you can afford them in the morning, you reduce daily caloric intake.

  1. Quinoa

Quinoa grains could be called the eighth wonder of the world. They contain twice more protein than conventional cereals, less carbohydrates and healthy fats. In addition, it is ranked among the perfect protein food, which means it contains all the essential amino acids to build muscle such as meat, eggs or dairy products.

Unfortunately, our relationship to the quinoa in the 500 years has not changed. We still consume in large quantities nutritionally inferior grain such as corn, potatoes, rice and wheat, and the most of this possibly in processed form. Quinoa is not only healthy, but also a real culinary treat. It is very easy to prepare.

  1. Honey

Honey is an excellent substitute for white sugar. The best one is darker, raw honey. Experts even claim that honey help alleviate seasonal allergies. Honey contains some vitamin B, vitamin C, folic acid, a small amount of protein (particularly wild honey) and minerals (sodium, phosphorus, potassium, magnesium, calcium, iron and manganese).

Bees produce honey from nectar plant, composed of a mixture of water and two simple sugars – fructose and glucose.

  1. Sweet potatoes

A cup (200 grams) of sweet potato contains 65 percent of the daily amounts of vitamin C and is a good source of calcium, folic acid, potassium, and beta-carotene. Beta-carotene is an antioxidant, which the body converts into vitamin A. One cup of sweet potato contains 700% daily recommended amount of vitamin A from beta-carotene. Due to the high content of beta-carotene (vitamin A) the sweet potato reverses the aging process. Many skin care products contain retinol and retinoic acid, which are obtained from vitamin A.

  1. Greek yogurt

The Greek version of yogurt is actually strained yogurt, which manufacturers remove whey. It has a lot of calcium, B vitamins, potassium, zinc and probiotic bacteria. It contains twice as much protein as regular yogurt. It is an excellent in combination with honey and nuts – the  three superfoods.

  1. Walnuts

It is no coincidence that nuts are often concedered as food for the brain. Researchers say that the alpha-linolenic acid, and polyphenol compounds, as well as vitamin E, contribute to the preservation of cognitive and motor function, reduce aging, and also to reduce the risk of developing Alzheimer’s disease.

Researchers also suggest that the regular consumption of nuts enhances the memory capacity, as well as management of the information obtained. Walnuts have a favorable nutritional composition, even more than some exotic nuts.