Super Supplements And Super Foods

Super Supplements And Foods

All your life you have been told to eat a variety of foods to get the all nutrients they can provide. Now what if there was a select group of foods that can provide even more than satiety? Well there is, we call these Super foods and they aren’t alone with their incredible benefits. Hand in hand with super foods is super supplements.  Super supplements are available for those who want the benefits of super foods but can’t get the actual food in their diet. The combination of the two groups equals enormous nutrients and health benefits that many people miss out on. There’s no official scientific definition of a super foods, but it’s generally accepted that super foods contain high levels of much-needed vitamins and minerals. Super supplements follow this trend. Without further adieu lets get into the super foods and super supplements.

The Super foods:

1. Apples

   1. Apples are a good source of soluble fiber, which can lower blood cholesterol and glucose levels. Fresh apples are also a good source of vitamin C — an antioxidant that protects your body’s cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and other blood vessels healthy, and aids in the absorption of iron.

2. Red beans

   1. Red beans are a good source of iron, phosphorus, and potassium. They’re also an excellent low-fat source of protein, and dietary fiber and also contain phytonutrients (Including red beans and dark red kidney beans).

3. Almonds

   1.  Almonds are incredibly rich with calcium. Hosting about 23 milligrams of calcium in just one serving. Not only that but they also contain a high level of vitamin E, with one serving providing 15 percent of the RDA for vitamin E. And the nutrients don’t stop there. Almonds are also a valuable source of protein.

4. Broccoli Rabe

   1. This leafy green vegetable mind as well be sold with a cape, and “S” broccoli rabe can have a huge impact on your nutrition and overall health. For starters, it’s packed potassium, iron and calcium, dietary fiber, as well as vitamins A, C, and K.  Plus antioxidants such as lutein.Broccoli rabe is one of the most nutrient-dense foods on the planet.
   2. Some of the benefits include:
      • Slows aging
      • Stronger bones
      • Decreased risk of hypertension
      • Lessens inflammation
      • Cancer protection
      • Alzheimer’s protection
      • Stroke prevention
      • Protects against birth defects

5. Spinach

   1. Spinach is high in vitamins A and C and folate. It’s also a good source of magnesium. The plant compounds in spinach may boost your immune system. The carotenoids found in spinach (beta carotene, lutein and zeaxanthin)  also are protective against age-related vision diseases, such as macular degeneration and night blindness, as well as heart disease and certain cancers.

6. Wheat germ

   1. Wheat germ is the part of the grain that’s responsible for the development and growth of the new plant sprout. Although only a small part, the germ contains many nutrients. It’s an excellent source of thiamine and a good source of folate, magnesium, phosphorus and zinc. The germ also contains protein, fiber and some fat.

7. Salmon

   1. Salmon contains omega-3 fatty acids. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, and they help decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.  In addition to containing omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

8. Flax seeds

   1. Flax seed oil has gained popularity recently for its ability to manage cholesterol levels, but that’s not all it can do. The benefits include having high levels of omega-3 fats that help manage diabetes, cancer, heart disease and inflammation. Diets that is high in omega-3’s has been found to fight depression and promote proper brain function.
   2. Additionally, it has the following nutrients:
      • Vitamin B6
      • Copper
      • Phosphorus
      • Folate
      • Magnesium
      • Dietary fiber
      • Manganese

9. Blueberries

   1. Blueberries are loaded with compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. They have also been shown to improve short-term memory and promote healthy aging. Blueberries are one of the most nutrient-dense foods in the world and contain large levels and a broad range of antioxidants. The ORAC score of blueberries is an incredible 9,621, which makes it one of the highest antioxidant foods in the world.
   2. Consuming just one cup of blueberries provides the following nutrients:
      • Resveratrol
      • Gallic acid
      • Lutein
      • Zeaxanthin
      • Vitamin K
      • Vitamin C
      • Manganese
      • Fiber

10. Cinnamon

    1. Cinnamon ranks #1 in terms of its protective antioxidant levels. The compounds in cinnamon make it one of the most beneficial spices on earth, giving it antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting, cancer and heart disease-protecting abilities.
    2. Recent research shows that cinnamon is good for the following:
       • Suppressing and fighting urinary tract infections
       • Soothing for the stomach
       • Improving brain function
       • Lowering LDL (bad) cholesterol
       • Promote healthy glucose metabolism

11. Sweet potatoes

    1. Additional to being an excellent source of vitamins A and C, sweet potatoes are a good source of fiber, vitamin B-6 and potassium. Sweet potatoes and other food sources of beta carotene, which is converted to vitamin A in your body, can help slow the aging process and reduce the risk of some cancers. And like all vegetables, they’re relatively low in calories one half of a large sweet potato has just 81 calories.
    2. According to several medical studies and case studies, the benefits of sweet potatoes include:
       • Healthy skin
       • Anti-cancer
       • Cholesterol levels
       • Prostate health
       • Weight loss support

The Super Supplements :

1. Fish Oil/ Flax seed Oil
   

   1. Fish oil and Flax seed oil is known for delivering omega-3s. These are essential fats your body can’t make on its own, therefore you have to get omega-3s from your diet. However if you eat fish one to two times per week, you won’t be taking in enough omega-3s to meet your body’s needs. By taking a high-quality fish oil supplement, you can gain all the benefits of from omega 3s including lower your risk of heart disease, improve recovery from exercise, protect your brain health and potentially lower your risk of diabetes.

2. Vitamin D

   1. Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. Furthermore, most experts agree that supplementing with at least 1000 IUs daily is a good start.

3. Protein Powder

   1. Whey is high in branched-chain amino acids, so it can aid workout recovery. More importantly, whey protein is a quick, convenient source of quality calories.

4. Probiotics

   1. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating and abdominal pain.

5. Tumeric

   1. curcumin (a key component of turmeric) possesses a wide range of beneficial health properties. A 2010 study that found that curcumin has anti-cancer, anti-viral, anti-arthritic and anti-inflammatory properties.

6. Psyllium

   1. Psyllium is a soluble fiber that can help lower cholesterol, regulate blood sugar in people who have diabetes and help “move things along” if you’re a bit backed up.

7. Creatine

   1. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes. To date, most findings indicate one thing: Creatine works. In addition to that, Creatine may also enhance muscle function during high-intensity exercise and cause muscle hypertrophy, likely due to increased water retention by muscle cells. Some data suggest there may be gains in muscle fiber diameter as well. And because vegetarians have a limited intake of dietary Creatine, they have a greater response to supplementation.