Summary:
- A wide selection of superfoods: The large superfood list presents a wide range of foods known as “superfoods” that are characterized by their high nutritional content and health-promoting properties.
- Health Benefits: Those listed Superfoods are characterized by a high content of antioxidants, vitamins and minerals that can strengthen the immune system, support metabolism and promote general well-being.
- Easy integration into diet: Thanks to their versatility, superfoods can be easily integrated into the daily menu to complement a balanced diet and support a healthy lifestyle.
We have listed superfoods below that help against these symptoms.
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Fight cold and flu with superfoods
As the weather turns chilly, spend more time indoors where the air is recycled. You are in close proximity to other people who may be harboring the common cold virus. Even if you share an office, plane trip, or home with someone who sneezes, sniffles, and coughs, you can cold Put a stop to this by using this immune-boosting superfoods incorporate into your diet.
Garlic
Garlic has been known for its health benefits since ancient times. This superfood will help you with that Cold and Flu Season to get over quickly. Fresh garlic has a secret ingredient called allicin. This active component of garlic is antibacterial, antibiotic and fungicidal.
It helps cleanse your body of toxins, build immunity and relieve cold symptoms. Garlic is high in manganese, vitamin B6, and vitamin C, which help reduce the number of days you're sick—and also keep the common cold from coming back.
Turmeric
Turmeric is a powerful, ancient spice and happens to be in the same family as ginger. This dried rhizome contains curcumin – an antioxidant responsible for its anti-inflammatory and pain-relieving powers is known.
You can use the turmeric root in lemon, honey or Ginger tea cut or grate. Even before bed, a spoonful of honey with dried turmeric can work wonders.
Honey
Forget cough syrup and lozenges because raw honey is a natural cough suppressant. Just like cough syrup, it soothes and covers your throat, but it also boosts antioxidants, boosts the immune system, and increases the number of disease-fighting polyphenols in the blood.
A spoonful of honey before bed produces melatonin in your brain - a natural sleep aid. Raw honey from local beekeepers should not be confused with commercial honey, which is heavily processed and often even chemically refined, and many health benefits are lost as a result.
Apple Cider Vinegar
After a bad flu and often harsh antibiotics, apple cider vinegar and other fermented foods will help your gut heal. The natural culture of bacteria in apple cider vinegar increases the levels of good digestive enzymes and probiotics in your gut.
This will help you rebuild a healthy digestive tract, absorb essential nutrients, and recover faster. Kombucha, kefir, sauerkraut, and kimchi are a few naturally fermented foods to consider during cold and flu season.
Lemon
This flu season, stock your fridge with organic lemons. They are an excellent source of vitamin C and help build and maintain your immune system. It also prevents the growth of bacterial infections, reduces pain and inflammation, and helps keep your body's pH levels balanced.
Add lemon to your water or tea to promote hydration and increase electrolytes. If you stay hydrated, you will recover more quickly from the cold or flu. Fluid helps your body flush out toxins, smooth out the digestive tract, and replenish fluids lost while battling a bad flu.
Homemade chicken soup with noodles
Homemade chicken noodle soup is an essential comfort food when you're feeling sick because the liquid broth helps fight off colds. The hot liquid causes increased blood flow to the sinuses, eliminating nasal congestion and relieving sinus pressure.
The warm broth is moisturizing and full of salts, which are essential for replacing lost electrolytes.
Fight depression with superfoods
Unfortunately, there is no specific diet or eating plan that has been proven Depression alleviate. Although certain foods don't immediately relieve the symptoms of depression and put you in a better mood, a healthy eating can be helpful as part of an overall treatment.
Antioxidants prevent cell damage
Our bodies normally make molecules called free radicals. These can lead to cell damage, aging, and other problems.
Although there is no way to completely stop the production of free radicals, their destructive effects can be reduced by eating foods rich in antioxidants, including:
- Beta Carotene: Apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
- Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomatoes
- Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
Even "smart" carbohydrates can have a calming effect!
Carbohydrates are related to the mood-boosting chemical serotonin. Experts disagree, but carbohydrate cravings could also be related to low serotonin activity.
But choose your carbohydrates wisely. Limit sugary foods and opt for smart or “complex” carbs (like whole grains) over simple carbs (like cakes and cookies). Fruit, vegetables and legumes also contain healthy carbohydrates and fiber. Protein-rich foods increase alertness. Foods like turkey, tuna, and chicken contain an amino acid called tryptophan, which can help your body make serotonin.
Try eating something high in protein several times a day if you want to boost your energy. Good sources of healthy protein are beans and peas, lean Beef, low-fat cheese, fish, milk, poultry, soy products and yogurt.
Choose foods rich in selenium!
The recommended amount of selenium is 55 micrograms per day for adults. It has not yet been proven with certainty that taking selenium supplements can help cure depression. Therefore, it is better to focus on natural foods rich in selenium, such as:
- beans and legumes
- Lean meat (lean pork and beef, skinless chicken and turkey)
- Low fat dairy products
- Nuts and seeds (especially Brazil nuts - but no more than one or two a day due to their high selenium content)
- Seafood (oysters, clams, sardines, crab, saltwater fish and freshwater fish)
- Whole grains (whole wheat pasta, brown rice, oatmeal, etc.)
Omega-3 fatty acids and obesity
It is believed that people who do not eat enough omega-3 fatty acids have higher chances of major depression. People who don't eat fish as often are more likely to suffer from depression.
Good sources for Omega fatty acids 3, including alpha-linolenic acid, are: Oily fish (anchovies, mackerel, salmon, sardines, shad and tuna), flaxseed, canola and soybean oils, nuts and dark green leafy vegetables.
Obese people can become depressed more easily. Luckily, a nutritious diet including the foods above will help you achieve and maintain a healthy weight.
Many people who are depressed also have problems with alcohol or drugs. Not only can they affect your mood, sleep, and motivation, but they can also reduce the effectiveness of your depression medication. If you're having trouble with this, it's best to talk to your doctor.
Drinks and foods with caffeine can trigger anxiety and at night the sleep make more difficult. Cutting out caffeine consumption in the afternoon could lead to better sleep.
Superfoods for Acne
Experts claim that food can have a direct impact on our skin and appearance. Constantly consuming processed foods or those high in sugar and fat and lacking in fiber can result in dull skin, possibly linked to other problems such as acne, Dryness, oiliness or dark circles under the eyes.
A diet that focuses on high-quality, lean protein and fiber, healthy oils, raw fruits and vegetables, and spices is the best support for healthy skin. These foods contain high-quality amino acids, which are considered the building blocks for firm skin. In addition, there are anti-inflammatory and antioxidant-rich ingredients that promote optimal skin metabolism and the defense against environmental stressors.
One of these stressors is free radical damage, which weaken your skin's immunity and its metabolic functions can affect. This causes the skin to eventually become uneven and lose the lustrous glow. It can also trigger inflammatory reactions that destroy collagen, resulting in thin, wrinkled, and blotchy skin.
Superfoods not only fuel a healthy body and mind, but they also help you solve your biggest skin problems and lead to a glowing complexion. Now we bring you some tips for the next shopping list.
ginger
ginger is known for its antioxidant and anti-inflammatory properties found in the root of the spice. Ginger can therefore have a calming effect on the skin.
Chia seeds
This premium smoothie ingredient is one of the richest sources of omega-3 fatty acids. Omega-3 fatty acids help your skin create building blocks for healthy skin cell function and new collagen production to keep skin's foundation strong and wrinkle-free.
tomatoes
The lettuce favorite is one of the best sources of lycopene — an anti-aging antioxidant that may also help prevent heart disease. Some research suggests that lycopene is even more easily absorbed by the body when cooked.
artichokes
This often-misunderstood green from the veggie department contains the flavonoid silymarin — an antioxidant that may protect the liver and help clear blemishes. Since it's often paired with spinach — another acne-fighting food — it's totally okay to enjoy this famous soccer dip over and over again.
oatmeal
Swap out sugary granola for a bowl of oatmeal. This food has a low glycemic index — which is a scale that ranks carbohydrate foods according to the blood sugar level of the food in question (high GI foods cause a quick, sharp spike and then a crash, while low GI options cause a slow, steady effect to have).
Salmon
Nutritionists love salmon for its myriad health benefits. They ensure a lower risk of heart disease and maintain lower blood pressure. For your skin, salmon brings loads of omega-3 fatty acids that help produce collagen. Colleagues is a protein, thanks to which the skin foundation remains strong and wrinkle-free.
sardines
Also, don't exclude canned fish from your diet. Sardines are an excellent source of vitamin B12 and selenium. Vitamin B12 plays an important role in skin cell reproduction, and when there is a vitamin deficiency, it often leads to dry, blotchy skin.
Selenium is necessary for your body to produce an antioxidant called glutathione, which supports the skin's barrier function. Finally, sardines are high in phosphorus, protein, vitamin D and omega-3 fatty acids, which play an important role in keeping your skin hydrated and glowing.
sweet potatoes
There's no reason not to eat carbs just because you're looking for perfect skin. sweet potatoes are e.g. B. is a great option because of its high vitamin A content. Vitamin A derivatives can help reduce oil production in the skin, which is why they are also used to treat acne. Carrots are another solid vitamin A option, but be careful!
Overdoses can have harmful side effects. Some research has shown that these side effects can include blurred vision, bone pain, and dizziness.
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