Eight Superfoods and the Scientific Reasons to Eat Them

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Avocados are known for their heart-healthy poly and monounsaturated fats. They are also good for the brain and help fend off cancer. Broccoli is also good for your brain and may lower your risk of certain types of cancer. Leeks are a member of the allium family and contain pectic polysaccharides, which help to boost the immune system.

They may protect the digestive system from certain cancers, though more research is needed to prove this. The benefits of eating leeks may vary for different people. It is best to consult your physician before making any changes to your diet.

Avocados Offer Heart-Healthy Poly- and Monounsaturated Fat

Avocados are a fantastic source of heart-healthy poly and monounsaturated fats. One serving contains about five grams of these healthy fats, which can help lower LDL (bad) cholesterol and triglyceride levels. In addition, avocados are a great source of fiber. Avocados also contain 33 percent of your recommended daily allowance of vitamin C.

Avocados can be a great addition to any heart-healthy diet plan. They contain many poly and monounsaturated fatty acids and can be a healthy alternative to traditional spreads and dressings.

Avocados have low sugar content, with just 0.2 grams per half fruit. Their high level of unsaturated fatty acids, dietary fiber, and phytosterols may help protect heart health. Avocados are also high in potassium, which supports normal blood pressure. In addition, they contain lutein, which may help control oxidative/inflammatory stress.

Avocados are an excellent source of poly and monounsaturated fats, which may reduce your bad cholesterol levels and the risk of heart disease and stroke. Avocados are also high in vitamin E, an antioxidant nutrient.


Berries Help Keep the Brain Healthy and May Fend Off Alzheimer’s Disease

The red color of pomegranate juice comes from plant pigments called polyphenols, which fight inflammation and aging. This fruit is also known for its delicious, tart flavor, which can be enjoyed as juice or a snack. Its smaller, pink seeds (known as arils) are edible and loaded with fiber, potassium, and vitamin K.

Pomegranate juice has also been shown to lower blood pressure. One recent study showed that it reduced carotid intima-media thickness in patients with moderate coronary heart disease. This result was independent of changes in the participants’ blood sugar or their use of cardiac medication.

One of the ways pomegranate juice reduces blood pressure is by enhancing the production of nitric oxide. Nitric oxide is a potent antioxidant that protects the cardiovascular system. It inhibits LDL oxidation, the proliferation of vascular smooth muscle cells, and slows atherosclerosis. Pomegranate juice also protects cells in cell cultures and delays the progression of atherosclerosis in mice with elevated cholesterol levels.


Broccoli May Contribute to a Lower Risk of Cancer and Other Diseases

Berries are a great snack and can benefit your brain and overall health. Strawberries and blueberries have been shown to help your brain function and may even slow the progression of Alzheimer’s disease. These two foods are loaded with antioxidants and vitamins.

While these berries aren’t ideal, they’re a great addition to a healthy diet. Research has shown that berries can increase the number of new neurons in the brain and improve brain function and movement. They also can alter pathways that promote inflammation and nerve cell survival. These properties are related to phytochemicals found in berries, such as anthocyanin and catechin.

Berries are packed with vitamins, minerals, fiber and flavonoids. These compounds protect the brain from high-fat diets’ negative effects and boost the brain’s mood. Studies have shown that blueberries can reduce depression and even improve mental health. These berries may also help fight off the effects of PTSD.

Broccoli May Contribute to a Lower Risk of Cancer

Broccoli, and other cruciferous vegetables like cabbage and cauliflower, contain powerful compounds that fight cancer. These chemicals are known as phytochemicals and are produced by processing certain foods. One of these compounds is sulforaphane. Scientists have found that this compound is particularly effective in preventing cancer.

Research on the benefits of broccoli consumption has shown that it may lower cancer risk in some people. Several phytochemicals found in broccoli have been shown to block the growth of cancer-causing agents, although more studies are needed to determine the benefits of broccoli consumption in humans. People should include a variety of fruits and vegetables in their diets.

Broccoli is a good source of sulforaphane, a compound that has powerful anti-cancer properties. It increases the body’s protective enzymes, flushes out harmful chemicals and targets cancer-causing bacterial cells. This compound also acts as an antimicrobial, attacking the bacterium H. pylori, which is known to cause stomach cancer. Those who eat broccoli regularly may experience a reduced risk of colon, breast, lung, and prostate cancer.


Seafood Provides Omega-3 Fatty Acids for a Healthy Ticker

Eating seafood is a great way to get essential omega-3 fatty acids into your diet. These fatty acids can reduce the risk of cardiovascular disease and other illnesses. Studies have found that people who eat seafood have lower cardiovascular problems and death rates. In addition, eating seafood can reduce blood triglyceride levels. Other good sources of omega-3 fatty acids include flaxseed oil, walnut oil, and canola oil.

Seafood also contains high-quality protein, including all essential amino acids. Eating three ounces of cooked fish can provide about one-third of your daily protein needs. Moreover, seafood is easier to digest than meat because it contains less connective tissue. For instance, fish muscle is soft and easy to chew, making it a great choice for older adults or those who have difficulty digesting meat.

Oysters, clams, and scallops are great sources of omega-3 fatty acids. Three ounces of Pacific oysters can give your body about one percent of its daily requirement. Moreover, these sea foods are also high in protein and may have antioxidant and anti-diabetic properties. For vegetarians, chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. These seeds are also rich in fiber and protein.


Garlic and Onions Contribute to Healthy Blood Pressure Levels

Garlic and onions are part of the allium family and are known to reduce cholesterol and blood pressure. These vegetables also help the body fight flu. They also help the body lower its risk of developing colorectal cancer. Some studies have shown that garlic consumption may help reduce the risk of colon cancer. However, more research is needed to confirm this benefit.

Both onions and garlic contain sulfur, which acts as a blood thinner. It prevents platelets from clustering, increasing the risk of a heart attack. This action of sulfur in garlic and onions has been shown in animal studies. In addition to blood pressure benefits, onions and garlic are also a source of antioxidants and anti-cancer agents.

Onions are also an excellent source of flavonoid antioxidants, which benefit heart health. Flavonoids in onions also reduce inflammation in veins and arteries. Furthermore, onions contain a range of phytochemicals, including quercetin, which has anti-inflammatory effects.

Garlic and Onions Contribute

Mushrooms May Complement Breast Cancer Treatment, Though More Studies Are Needed

Studies have shown that mushroom extracts have antitumor and antioxidant properties and may complement cancer treatment in many cases. Although fungi have been used for thousands of years in Eastern medicine, western researchers are beginning to appreciate the medicinal potential of mushrooms. 

The chief medicinal properties of mushrooms include antioxidants, antitumors, immunomodulatory, and antimicrobial agents. Some species, including Phellinus and Ganoderma lucidum, effectively treat cancer. These mushrooms contain active compounds that act as mitotic kinase inhibitors and induce the production of reactive oxygen species.

Mushrooms are rich in proteins and minerals. Their high nutritional value makes them an ideal food for cancer patients with immune deficiencies. Their anti-inflammatory and immunomodulatory properties make them a popular food source for immunosuppressed patients. Mushrooms are increasingly recognized as complementary and alternative medicine, as they have been found to increase the activity of immune cells and modulate the immune system. They may also rejuvenate the immune system, which is weakened by chemotherapy, radiation, or surgery.

One mushroom species that is considered a potential cancer treatment is Flammulina Velutipes. Commonly called winter mushroom, velvet foot, and enoki, this edible mushroom belongs to the Physalacriaceae family. Its fruit bodies contain a fungal immunomodulatory protein, Flammulina. This protein inhibits leukaemia L1210 cells. Moreover, water-based extracts of this mushroom inhibit the growth of breast cancer cells containing the oestrogen receptor.


Nuts and Seeds Supply a Powerful Punch of Plant Protein and Can Help Regulate Weight

Nuts and seeds are an important part of a plant-based diet and are full of protein, fiber, antioxidants, and healthy fats. They are also excellent sources of essential vitamins and minerals. Studies have consistently shown that nuts are associated with reduced rates of obesity. Dr. Richard Mattes, a professor of foods and nutrition at Purdue University, recently reported on the benefits of nuts at the 6th International Congress on Vegetarian Nutrition.


If you want to improve your health, incorporating more garlic and onions into your diet is a great place to start. These vegetables are packed with nutrients that can help lower blood pressure and reduce the risk of developing cancer. They’re a delicious way to add more flavor to your meals. So don’t be afraid to add a little extra garlic and onion to your next dish.