by Chef K.T. Murphy
6 Super Foods You Need To Eat Regularly:
Super foods are the latest term that is garnering hype in the food world. There is no food group called super foods, and there are no set criteria for what makes a food a “super food”. This can leave many people feeling unsure what super foods are, and what makes these super-foods so super. Believe, that we should be eating 80% plant based diet and portion control. Its not about quantity but quality of nutrients from our food.
Simply put, super foods are foods that are nutritionally dense and benefit our health when added to our diets. However, not all super foods are made equal. Some super foods can only be consumed in one way, are hard to access, or benefit our health in a minor way that we don’t see as important.
Below are five super foods that will make a difference to your health and are also easy to access and versatile to use.
Italian Cannelloni Beans- are one of the most important beans that don’t get much credit. They are better then making hummus’s out of Chick Peas. Why Cannelloni beans have Omega 3, 6, 9 Compared to Chick Peas that only have Omega 3. Better food better Divisions. As I am in the hospital with internal wound for the bast three weeks have been looking at food to heal my body from the inside out.
Black Beans – Black beans are a simple addition to any diet. Available both canned and dried, they can be found in almost any grocery store and used in a variety of ways. Black beans are high in heart healthy fiber, fat free protein and contain numerous minerals and vitamins, including iron, manganese, calcium and vitamin A. Black beans are also a great source of folic acid and flavonoids. Flavonoids have antioxidants abilities and contain some omega-3 fatty acids. Black beans benefit your health in many ways. They contain lots of soluble fiber which helps lower blood cholesterol that promotes arterial and heart health. Due to the high content of protein and fiber in black beans, they are also great for regulating digestive issues and controlling blood sugars.
Blueberries – Blueberries are only in season for a short time. However, you can still enjoy them year-round. Frozen blueberries contain just as many, if not more, nutrients than fresh blueberries because they are flash frozen immediately after they are picked, instead of being shipped to the store. Blueberries are one of the highest antioxidant foods that you can access and contains resveratrol, gallic acid, lutein, zeaxanthin, vitamin K, vitamin C, manganese, and fiber. When it comes to your health, blueberries are an incredible food. Because of the high amount of gallic acid contained in blueberries, they can protect our brains from degeneration, neurotoxicity, and oxidative stress. Studies have also shown that blueberries slow cognitive decline and improve memory and motor function. In addition to these great benefits for the brain, blueberries also combat aging, fight cancer, support digestion, and promote heart health.
Eggs – Eggs are a food that has received a bad rap in the past because of cholesterol content, however this view had changed recently as many studies find the dietary cholesterol in eggs do not have adverse effects on blood cholesterol. Eggs are easily accessible and can be used in a variety of ways, and are not just for breakfast, making them a food that is easy to get and easy to use. Now that we know eggs aren’t bad for your health, let’s look at all the benefits eggs can give you. First, eggs are particularly rich in both lutein and zeaxanthin which are known to gather in the retina of the eye and lower your risk of age-related eye disorders. In addition, eggs contain all nine essential amino acids, lots of iron for blood health, along with b vitamins, selenium, and phosphorous.
Side Note: Their is research on use of eggs that are prepared scrambled with the yokes loose 3 times a day with a Gluten Free Diet to repair the brain dealing with issues of Brain Cancer , Bipolar 1 /2 and schizophrenia The research is being Performed by Johns Hopkins Research in Baltimore Md.
Kale – Kale is another nutrient-dense food that is versatile in how it can be used, from juicing to sauteing to using it in a salad. Kale contains vitamin A, B vitamins, calcium, copper, magnesium, iron, D, copper, potassium and phosphorus. With all the vitamins and minerals in kale, it’s not surprising that kale will benefit your health in many ways including, protecting your eyes, helping you lose weight, reducing the risk of degenerative bone diseases, boosting your immune system, and fighting against arthritis, asthma, and autoimmune disorders. Most important is Iodine from Kale to clean your blood
The six super foods listed here are easy to get and easy to add into your diet. Adding even just one to your diet on a regular basis will give you insurmountable health benefits.
Good Food Makes for Better Decisions
All the Best
Chef Murph
XoxoX
