5 Super foods that Should Be On Your Grocery List

5 Super foods that Should Be On Your Grocery ListWhen it comes to well-being, there is nothing more effective than natural antioxidants. In fact, a few natural antioxidants have been proven to be more effective and safer than synthetic products.

Antioxidants are of vital importance in the diet, especially in Western countries where more fatty acids are consumed. The excessive intake of fatty acids is proven to be harmful as they easily get oxidized to form free radicals. Increase in demand for antioxidants in the food & beverage industry and the plummeting price of antioxidants have been the key drivers of the antioxidant market. According to a Portland-based research firm, Allied Market Research, the global antioxidant market is expected to be worth $4.5 billion by 2022, registering a CAGR of 6.42% from 2015 to 2022.

5 Super foods that Should Be On Your Grocery ListDieticians recommend including vitamin-rich foods in their daily meal, but it can be tiresome to add several healthy fruit or vegetable in the diet. Moreover, not all fruits and vegetables show antioxidant properties. A quick solution to make a meal jam-packed with necessary nutrients and vitamins is through superfoods. They are nutrient-rich foods that are considered to be beneficial for health and well-being. There are 5 best superfoods that are packed with antioxidants, which minimize cell damage and can save us from diseases like cancer, Alzheimer’s, and heart disease in the long run.

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1. Purple, Red, and Blue Grapes

Grapes, particularly dark ones, are enriched with antioxidants and phytochemicals, which can help battle cancer and cardiac ailments. Grapes contain vitamin C, a water-soluble antioxidant, and selenium, which is beneficial for the immune system. Several studies have proved that selenium may help reduce the risk of prostate cancer. In addition, chronic conditions such as HIV and Crohn’s disease are associated with low selenium levels. A healthy intake of grape may help protect against cardiovascular diseases and eye problems. Moreover, they are suitable for diabetic patients.

2. Blueberries

Blueberries are the most important superfood and an antioxidant powerhouse. They are a good source of vitamin K. They contain vitamin C, manganese, fiber, and other antioxidants such as anthocyanins. In fact, several nutritionists believe that if one can make only one change in the diet, it must be the addition of blueberries. This help protects against cancer, heart diseases, and in some cases improve memory. A study conducted in 2012 of about 93,000 women concluded that participants who consumed three or more portions of strawberries and blueberries for a week showed a low risk of heart stroke compared to those who consume them only once a month.

3. Dark Green and Orange Veggies

It is tough to gain nutrients with just broccoli and spinach. Dark green vegetables such as kale and collard greens must be included in the diet. In addition, these veggies are enriched with antioxidants and phytochemicals including kaempferol, which may help fight cancer and dilate blood vessels. These superfoods are rich in vitamin C, A, E, and calcium. Moreover, they contain magnesium and potassium. Leeks, kale, and lettuce are packed with quercetin and lutein, which are strong antioxidants. Dark green vegetables contain almost all necessary nutrients such as carbohydrates, proteins, fats, minerals, water, and vitamins.

Several orange vegetables are filled with nutrients and phytochemicals. Carrots are regarded as a source of vitamin A, whereas butternut and acorn squash are high in vitamins A and C.

4. Tea

Regardless of the misconception associated with drinking tea, it has been proved that tea contains two most important antioxidants such as anthocyanin and proanthocyanin, which help fight inflammation. Studies show that green tea offers several proactive phytochemicals and catechin epigallocatechin gallate (EGCG), a powerful antioxidant. A healthy dose of catechin reduces cell blockage, which could lead to cancer. Black, green, or oolong tea, which are all obtained from the same plant, Camellia sinensis, is enriched with polyphenols, a powerful antioxidant.

5. Beans

Whether it is red, pinto, black, or kidney bean, it must be included in daily meals due to its antioxidant content. Moreover, they offer a complete package of nutrients, vitamins, and minerals. Green soybeans offer vitamin C, selenium, and zinc. Black-eyed peas and lentils are high in folate and zinc. A United States Department of Agriculture (USDA) study revealed that beans top the list of vegetables that provide an abundant supply of antioxidants and recommends daily consumption.