A list of common and easy-to-find superfoods that we should not stop including in our daily diet. We tell you, its properties.
What are superfoods?
At present, superfoods are those foods with a high content of antioxidants (such as vitamins A, C and E) and phytonutrients (chemical substances present in vegetables that, in addition to giving them color and flavor, perform other functions such as protecting us from some infections infections or even reduce the risk of heart disease or cancer).
These superfoods are also cleansing, eliminate toxins and, theoretically at least, help fight aging.
It is not something new, because by now we are all tired of reading about the many benefits of the Mediterranean diet thanks to the fact that it includes traditional products such as olive oil, tomato or nuts. But it is also true that lately, perhaps because there always has to be something new that becomes fashionable, the merit of being superfoods is attributed to some of which we have never heard of although they have been around since the world is world, as it is. the case of quinoa, the chia seeds and kale or some more exotic like acai, wheatgrass or goji berries.
Common superfoods that we should include in our daily diet
Fortunately, to consume superfoods, it is not necessary to make a pilgrimage in search of organic wheatgrass or pay a fortune for Goji berries, but there are other superfoods with fantastic properties and much more at our command.
1. Beans
They are cheap and easy to cook, so they can be consumed frequently. They are a source of soluble fiber that dissolves bad cholesterol and helps our body eliminate it before it adheres to our arteries.
They are rich in antioxidants and are a source of iron, a mineral that plays a key role in transporting oxygen from the lungs to the rest of the body cells.
They can be consumed in stews such as fabada, fabes with cod or beans with clams, in salads, in purees or even to thicken sauces.
2. Blueberries
It is one of the healthiest fruits that exist and they are becoming more and more common in the markets. They are high in antioxidants thanks to which they can help prevent diseases such as diabetes or cancer, as well as memory loss caused by age.
They can also help improve cardiovascular health and, thanks to their content in flavonoids called catechins, they can promote fat burning, being helpful in weight control diets.
Blueberries retain their nutrients if we consume them fresh, dehydrated, frozen or in the form of jams, so we can consume them in sauces, ice cream, smoothies, breads, salads, etc.
3. Walnuts
One way to incorporate a large number of vitamins and minerals into our daily diet is to include walnuts in it. Such are its benefits that there are even studies that reveal that people who consume walnuts on a daily basis can live 2 to 5 years longer than those who do not consume them.
Walnuts are rich in omega-3 fatty acids and unsaturated fats that help reduce “bad” cholesterol while preserving the “good” one.
They can be included in desserts, sauces, salads or even taken alone as an aperitif or part of breakfast or snack.
4. Spinach
We are clear that spinach is a source of health since we saw the Popeye cartoons when we were little. And it is that this character knew very well what he was eating, because the consumption of this vegetable makes our muscles work more efficiently when we train or exercise.
They contain lutein, a nutrient that supports eye health, and have twice the iron of other green leafy vegetables.
They can be eaten raw in salads, sautéed with spices, in tortillas, as a filling for pasta, etc.
5. Tomatoes
They are rich in antioxidants, potassium, and vitamins E and C. They are credited with reducing the risk of prostate, lung, stomach, and skin cancer. It also reduces the risk of coronary heart disease.
We can consume it raw in salads or cooked as part of stir-fries, stews or as the absolute protagonist of sauces such as tomato sauce, ketchup or barbecue sauce. It is also delicious if it is taken in the form of juice.
6. Yogurt
Another common superfood that we can consume without much difficulty is yogurt, yes, we must opt for those low in fat.
A cup of low-fat yogurt provides 25% of the recommended daily amount of riboflavin. In addition, yogurt is a food that contains bacteria that help regulate digestion and strengthen our immune system.
As if that were not enough, a serving of yogurt provides potassium, phosphorus, iodine, zinc and vitamins B5 and B12 in significant quantities.
We can consume it in sauces, desserts such as yogurt cakes, cakes, smoothies, ice cream, etc.
7. Oats
It contains soluble fiber that helps eliminate bad cholesterol. It is rich in slowly absorbed carbohydrates so it gives us energy for a long time.
In addition, it is a cereal rich in protein, as a cup gives us 10 g of pure protein.
It can be consumed cooked in the form of porridge, in toasted flakes (muesli) or in the form of flour that can be used in bread or pastries.

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