The word Superfood does not carry any meaning for a dietician though there is the wide usage of the term in the health related matters often describing them as the powerhouses which store all the minerals, antioxidants, fats, carbohydrates, vitamins, and effective in providing good health and prolonged life.
Many are of the view that is only the price tag that puts them higher in the ladder and they do not possess any special qualities than the other nutritious diets. It is only the terms to collect more price dearly from the rich who are more conscious of their health. The more they inquire the less will be the availability of it from the vendor only to squeeze more money. There are many vegetables, fruits, and green leaves that fall into the category of Superfoods.
The only special quality I would like to attribute to the superfoods is their ‘must-be-added-to-the diet list’ regularly without any break as their regular consumption do not alter the presence of any nutrients in the body in excess of the required quantities.
image credit: infographic venggage.com Acai
Acai: This is a small fruit in purple / dark violet color which is enriched with a high level of anti-oxidants that fight against heart diseases. This is also useful for anti-aging and weight loss. People say that it will not be available easily but only sold in tablets, powders, or juices. Even if sold, only in frozen condition. But, one should know that it is similar to the Black grapes found in Rural India where people do prefer them during a summer season.
image credit: food.com Cocoa
Cocoa
They contain 15 calories per tablespoon with no fats at all. They give out the chocolate flavor. They contain flavonoids which are useful in lowering blood pressure. They are useful in regulating the blood flow to the brain and chest. If you purchase a processed one sold with label alkalized it means 90 of anti-oxidants are absent. So always go for non-alkalized one.
MANGOSTEENS
This fruit will have purple color outer layer and will be very soft in texture and white in color. They contain xanthone compound which virtually fights cancer.
The fruit will be available in rich quantities in South East Asian countries. Found mostly in INDONESIA, Thailand and Southern India. These fruits may not be available in the US and most of them are imported from Puerto Rico and Hawaii.
It does really have anything to taste to make a comparison. People just crush the brittle rind with the Palm. The bitter rind will be removed. The fruit inside appears in segments like garlic which will be about 4 to 8 which are edible. It can be preserved for a week
Maca Powder
It is processed from root vegetable after it is dried. It can undo damage due to fatigue and helps in regeneration and repair.It can be used in baked items, smoothies, and sprinkled over food items.This is also called Peruvian Jinxing. Though they are no side effects of using this powder people always suggest to start taking this powder with a ½ spoon and limit it to 1 spoon. Further, a gap of a week should be given for taking the next rotation. It has got nutritional benefits and provides vitamins and minerals required for the body. This is rich in Vitamin E, C and B.It is used for a sexual function for both men and women as it has got the property of hormonal balance and increase the fertility. It increases the physical energy as well as the mental energy, and the focus as per the reports from the general public.
It supplies Iron and thus restores the red blood cells. Thus effectively cures Anemia and other cardiovascular diseases. It is used for skin problems as it decreases skin sensitivity and keeps the mood balance.
KEFIR
image credit:kombuchahome.com Kefir
This is a Russian drink known for probiotics which are important to strengthen the immune system and the digestive system. The taste of the drink will be bitter. It is made by fermenting the milk. It is used in varieties of ways.
It is used in smoothies, In ice cream recipe, used in place of yogurt, milkshake recipe, it is poured over cereals.
Nutritional value
A 175 ml of kefir will have
Magnesium 5%
Riboflavin 19%
Vitamin B12 -14% of RDA
It also has got bioactive compounds like organic acids, and peptides
This is more probiotic than yogurt/Curd
The probiotics in Kefir protect against infections.
It increases the bone strength and even cures the Osteoporosis.
BLACK GARLIC
This will be quite interesting to know that when garlic bulbs are kept for weeks in a cool environment and moisturized condition due to chemical process (known by Millard reaction) they turn to give the taste of fried onion.
image credit: pixabay.com black garlic
Black garlic is available in various forms from whole heads to peeled cloves and also in dehydrated powder. It will be available in spice shops and foods markets.
The health benefits:
100 different compounds have been identified in Garlic. This is due to the rapid breakdown of allicin. Although many health benefits are known from the use of Garlic it could not be established still which benefits come from which compounds.
Some of the readily available and observable remedies of Garlic are notably found In reducing inflammation, boosting up the immune system. Powerful in fighting against 14 varieties of cancerous cell. This is highly anti-infective as it releases pungent smelling allicin when it is cut. In India, there is no house which does not use Garlic in most of their food items and recipes.
This is more powerful than fresh Garlic in reducing the size of tumors and has got twice the anti-oxidants levels as fresh. The health benefits obtained are more than those obtained from the fresh garlic but for some conditions and not others. Allicin production is more in Fresh Garlic than in the black garlic and as such the fresh garlic is more anti-infective than the black garlic.
BLUEBERRIES
These are indigo-colored berries. These are found in Eastern and North-central North America. Canada is the largest producer. Turkey is known for the production of another variety of blueberries viz., bog bilberry.
image credit: pixabay.com Blueberries
These are packed with anti-oxidants, vitamins, aThree- quarters of a cup of blueberries has 62 calories and 16gm carbohydrates.
These are rich In potassium, folate, vitamin C, B6, fiber and coupled with zero cholesterol support the heart system. Because of the presence of Vitamin E they provide youthful skin. They can be used as hair color for a great look using the combination of Beet and apple cider vinegar. If anybody has not access of fresh blueberries they can unsuspectingly have them from the freezer of a shop without losing its nutrients.
Other in the list of Superfoods are strawberries, Oatmeal, Watermelon, Solmon, Broccoli, Green tea, Spinach, pistachios, Eggs, Almonds, ginger, Beet, Beans, Pumpkins, Apples, and Lentils.
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Even though i may not know some of the fruits that you have mentioned, others are well known in our country like the blueberries. Cocoa is also highly recommended it's better than tea that has too much caffeine. As for the black garlic this is a first I have never come across it leave alone seen it. It seems quite strange. If i may ask does it perform the same way the ordinary garlic does? Thanks you for sharing.