Consuming a nutritional diet that’s rich in minerals, antioxidants, and vitamins is one of the key parts of living a healthy and sophisticated lifestyle. Nutritionists say that foods loaded with nutrients not only make you feel happy and healthy, but also reduce the risk of chronic medical conditions by providing several health benefits.Read More »What is a Superfood and Why is is Trending?
A healthy diet is very much important and should include vegetables and fruits of many colors, starches, whole grains, lean proteins, and good fats. Eating healthy as well means eliminating foods with a high amount of trans fats, added sugar and salt.Read More »Eat Well To Stay Well – A Healthy Diet Takes You A Long Way
The cacao beans have been prized for its scrumptious flavor and unmatched health benefits since the ancient times. Prepared from finely roasted raw cacao beans, cacao powder proves to be the most natural form of chocolate, the purest of all.
Andean Star organic cacao powder is prepared from expressly-picked, high-flavanol cacao beans. We handpick our beans from the growers in Ivory Coast, Nigeria, Cameron, and Ghana. Each West African country has its very individual climatic essence – and we want them all for our users.Read More »A Spoon Of Cacao Powder In Your Milkshake Not Only Enhances The Flavor, But Also A Good Health
Quinoa is considered the world’s one of the most consumed superfoods, but why?
It is rich in protein, gluten-free and of course one of few plant foods which contain adequate all nine essential amino acids. Quinoa is as well rich in fiber, B vitamins, potassium, phosphorus, iron, calcium, vitamin E, magnesium, and different health beneficial antioxidants.
Following are 8 health benefits of adding quinoa to your diet –Read More »Interesting Reasons Why Quinoa Is Considered A Superfood
Maca – an adaptogenic plant – grows in Peru’s high Andes mountains, which is why it is also referred to as the Peruvian ginseng. The growers of maca acknowledge four different colors of maca based on their root color, including half purple, purple, black, and cream-yellow. Maca roots are known for their varieties of health benefits.Read More »Interesting Health Benefits Of Superfood – Maca
Maca is a Peruvian plant grown in the Andes Mountains. It is a cruciferous vegetable, meaning that it is related to broccoli, cabbage, and kale. Maca is a common ingredient in Peruvian cooking that gives dishes an earthy flavor. Maca root plant can be ground up into a powder and added to meals or smoothies. Aside from its culinary uses, Maca may also have several health benefits. This article will discuss some health benefits of Maca root.
BENEFITS
There is a range of potential benefits of maca root, including:
1. Increasing libido
The most well-known benefit of maca root is its potential to increase libido. There is some scientific evidence to support this claim.
For example, an older study from 2002 found that men who took 1.5 or 3 grams (g) of Maca per day experienced increased libido compared to those who received a placebo.
A 2010 review of studies on maca and sexual functioning found some evidence to suggest maca could improve libido, but the authors cautioned that more research is required.
A 2015 study found that maca root may help reduce sexual dysfunction in postmenopausal women who were taking an antidepressant.
2. Boosting energy and endurance
Some athletes and bodybuilders use maca root as a supplement to increase energy and performance. Some evidence exists to support this.
A pilot study in 2009 found that using maca extract for 14 days improved performance for male cyclists in a 40-kilometer time trial. However, the results were not significantly different from the improvement seen in those taking a placebo.
However, the same study found that maca extract improved libido in the participants who used it. However, the sample size of this study was very small, so more research is needed to confirm the results.
3. Increasing fertility
Another widespread use of maca root is to increase fertility, particularly in men.
A 2016 review found some evidence that maca root may increase semen quality in both fertile and infertile men. However, more research is needed
4. Improving mood
Maca contains flavonoids, which are thought to improve mood and reduce anxiety. A study in 14 postmenopausal women found that maca may reduce feelings of anxiety and depression.
5. Fighting free radicals
Maca root also promotes natural antioxidants in the body, such as glutathione and superoxide dismutase.
Antioxidants help to fight off free radicals, which can damage cells in the body. Some people believe antioxidants can help prevent some health conditions, including heart disease and cancer.
Goldenberry, a fruit originating in the tropical highlands of South America, is gaining popularity in the culinary world for its rich vitamin content. Goldenberry was first domesticated in its native regions – the tropical highlands of Peru, Ecuador, Chile, and Colombia – during pre-Incan times. Although the goldenberry is now grown in different places throughout the world, its natural habitat is still considered subtropical mountain regions.
Health Benefits of Goldenberry
Goldenberry has been traditionally used to treat a variety of health conditions; however, both popular consumption and scientific research suggest that the herb is mainly useful for:
Relieving inflammation.
Goldenberry contains compounds that help soothe skin irritations, such as dermatitis, and also alleviate the painful symptoms of arthritis.
Managing diabetes.
Preliminary research shows that goldenberry may be able to help regulate blood glucose levels.
Weight loss
Goldenberries are also a guilt-free snack with only 53 calories per 100 grams. These tiny fruits also deliver a large percentage of your daily nutrients, without any fats or calories, helping to keep your weight loss goals on track. You can easily add them to oatmeal, yogurt, and other healthy snacks, or eat them on their own
GOLDENBERRY NUTRITION
Goldenberries’ nutrition is rounded by high amounts of vitamin A (as carotenoids), which delivers 519 mcg per 100 grams, more than half of the daily value for this important compound, which possess antioxidant properties that can help neutralize free radicals and prevent age-related diseases, as well as protecting skin and eye health.
Goldenberries are a good source of vitamins B1 (thiamin), B2 (rivoflavin), and B3 (niacin), all of which help the body produce energy by aiding in the metabolism of carbohydrates, fats, and proteins; they also support the health of skin, hair, and eyes, as well as the nervous system.
The fruits of Physalis peruviana also provide good amounts of iron and potassium, both important minerals that play a key role in blood cells production and blood pressure, as as well as in the well-function of nerves and muscles.
Contrary to popular belief, the amount of vitamin C (ascorbic acid) contained in 100 grams of Andean goldenberry, while it represents about 22% of the daily value for this nutrient, is not that impressive compared to that of camu camu, kiwi, and orange.
Other nutrients, present in small amounts in the Inca berries are calcium, phosphorus, and zinc.
HOW TO CONSUME GOLDENBERRY
Nowadays, goldenberry is primarily consumed as a food product, enjoyed for its taste and nutritional value, as its medicinal uses are typically limited to indigenous peoples.
Natural Forms
Raw. Especially in its native regions, goldenberry is consumed raw, whether alone or in a fruit salad. The berry’s tart, acidic taste is not agreeable to all, but many enjoy it in small amounts.
Juice. All the nutritional and medicinal benefits of goldenberry can be obtained from juicing its fresh berries, alone or mixed with other fruits.
Dried. Outside of South America, goldenberry is often consumed dried because it is easier to transport and store while still making a good snack.
Powder. Goldenberry powder provides all the nutritional and medicinal benefits of these Andean berries. It can be diluted in shakes and juices.
Goldenberry has become an important ingredient in gourmet desserts in Peru and other parts of South America. It be found candied and in products such as energy bars, beverages, and jams.
Superfoods are special because of their intrinsic attributes and the benefits they bring to consumers thanks to their high content of nutrients, antioxidants,fiber or energy and generally for their contribution to people´s health and wellness.
The BIG 3 benefits of SUPERFOODS: Antioxidants, Nutrients, Fiber
ANTIOXIDANTS protect the body from wear and tear, while strengthening the immune system, muscles, bones and skin. They do this by stabilizing cell-damaging “free radicals” that form as we use energy and age. Unhealthy processed and sugary foods, stress, excessive exercise, extended sun exposure and some chemicals in our environment also spur free radical production. The more antioxidants present in the body, the less damage free radicals can cause.
Think ORAC! One of the many measures of the antioxidant activity in foods is the ORAC (Oxygen Radical Absorbance Capacity) value. Eating foods with high ORAC values (a.k.a. AntiAging Points) may help to slow the aging process. Daily recommended points is 3000-5000 (USDA Agricultural Research Service, February 1999).
SAMPLE SUPERFOODS ORAC VALUES (PER 3½-OZ SERVING)
Blueberries. . . . . . . . . . . . . . . . . . . . . . . . . . . . 2400
Broccoli. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 890
Blackberries. . . . . . . . . . . . . . . . . . . . . . . . . . . 2036
Kale. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1770
Spinach. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1260
NUTRIENTS in most superfoods consist of vitamins and minerals of the type found through studies to be lacking in many Americans’ diets, yet key to health. They include vitamin A (as carotenoids), vitamin C, the B vitamin folate, magnesium and potassium. Some superfoods also contain protein, “good carbs” and oh-so-important healthy fats, such as omega-3s and GLA (gamma-linolenic acid).
FIBER aids digestion and improves absorption of nutrients, increases insulin effectiveness and feelings of “fullness,” while decreasing the risk of certain diseases. The typical U.S. diet only includes about half the recommended 25–30g/day. See why you need more?
A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance, and bad eating habits can persist for the rest of their lives. Learn more about healthy meal plans for kids.
Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet and a lack of exercise. The Center for Science in the Public Interest reports that 4 of the top 10 leading causes of death in the United States are directly influenced by diet. These are:
- heart disease
- cancer
- stroke
- diabetes
How to achieve a balanced diet
At the core of a balanced diet are foods that are low in unnecessary fats and sugars and high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet.
Fruits
Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most nutrients.
Fruits are high in sugar. This sugar is natural, though, so fruit can still be a better choice for you than other foods with added sugar. If you’re watching your sugar intake or have a condition such as diabetes, you may want to opt for low-sugar fruits. Read on to learn about the 11 best low-sugar fruits, from citrus to peaches. People who are watching their carbohydrate intake may reach for fruits such as melons and avocadoes.
Vegetables
Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Eating a variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.
Examples of dark leafy greens include:
- spinach
- kale
- green beans
- broccoli
- collard greens
- Swiss chard
- Grains
According to the USDA, Americans consume refined white flour more than any other grain. Refined white flour has poor nutritional value because the hull of the grain, or outer shell, is removed during the refining process. The hull is where the majority of the grain’s nutrition lies.
Whole grains, however, are prepared using the entire grain, including the hull. They provide much more nutrition. Try switching from white breads and pastas to whole-grain products.
Proteins
Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal.
Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:
- lentils
- beans
- peas
- almonds
- sunflower seeds
- walnuts
Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.
Shop for tofu and tempeh.
Dairy
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almonds, or soy are typically fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows.
Shop for almond and soy milk.
Oils
Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories.
Shop for olive oil.
The USDA has an online checklist that can help you determine how much of each food group you should consume daily.
Besides adding certain foods to your diet, you should also reduce your consumption of certain substances to maintain a balanced diet and healthy weight. These include:
- alcohol
- refined grains
- solid fats
- saturated fats
- trans fats
- salt
- sugars
If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.