We must use the superpowers of food to lead a healthier and more comfortable life, to be protected from diseases, to be at an ideal weight, to stay younger, to strengthen our immunity. Here are 10 superfoods that have superpowers, that will support your health with their vitamin, mineral and antioxidant content, and that must be eaten:
1: Beets Superfood
It is a nutritious root vegetable with rich vitamins, minerals and antioxidant components.
Why it’s a good superfood for women: A study has shown that 1 cup of beet juice has a rapid effect on lowering hypertension. In addition, the components we call antioxidant phytochemicals in the content of beet protect you against cancer and prevent inflammation. It is a vegetable with high potassium and folate content. Folate is a vitamin that must be taken during pregnancy as it supports the development of your baby’s nervous system. Consumption of 1 medium size beetroot/beet juice before exercise increases the efficiency of your sport by giving you the energy you need during exercise.
How to consume: You can use fresh beet in your vegetable dishes in season, and you can add it to your smoothies. You can boil 150 g beetroot and pass it through the blender with its juice and drink 1 glass of water instead of 1 fruit in your snacks.
2: Sardines Superfood
Did you know that this fish, which tastes like tuna, is very healthy for us women?
Why it’s a good superfood for women: Sardines are a very good source of omega-3, vitamin D, and calcium. It is also rich in selenium, which is a powerful antioxidant and works the body’s detox system. When you eat a small-sized salmon with awns, you will meet 85% of your daily vitamin D needs, 35% of calcium and 88% of selenium. Make sure to include sardines in your diet to reduce the risk of osteoporosis, which can be seen especially in the post-menopausal period, and to increase antioxidant intake.
How to consume: You can consume it by cooking in the oven or on the grill.
3: Broccoli Superfood
Broccoli comes at the top of the food that women should consume in the kitchen with its rich nutritious content.
Why it is a good superfood for women: The “sulforaphane” compound found in cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts has a protective effect against cancer. A study in China has shown that this compound slows the spread of breast cancer.
How you can consume: You can choose fresh in season and use frozen in other months. So you can include this superfood on your table all year. To minimize the loss of vitamins and minerals, it is sufficient to cook for only 7 minutes in steam.
4: Black beans Superfood
Make room in your kitchen for this Mexican superfood.
Why it’s a good superfood for women: It’s a good source of folate, magnesium, and iron. It is rich in both carbohydrates and vegetable protein. When consumed regularly, it regulates blood sugar thanks to the soluble fiber in its structure, thus helping you lose weight. In particular, it has 3 times more omega-3 fatty acids than other legumes, and the flavonoids that give the dark color protect you against cancer. Consumption during pregnancy supports your baby’s brain development with omega-3 fatty acids.
How to consume: You can use it in your meat-free meals in the form of canned or black beans.
5: Cabbage Superfood
Cabbage is among the foods that women must consume to strengthen heart health.
Why it’s a good superfood for women: Not only does it have a beneficial effect on cancer, it also protects heart health. In a study, it was observed that the good cholesterol increased by 27% in people who consumed half a glass of cabbage every day for 12 weeks and the bad cholesterol that causes congestion in the arteries decreased.
With its rich vitamin C content, it is effective in improving skin health and reducing wrinkles. It is also a source of vitamin A, which is responsible for vision functions.
How to consume: You can consume it as a vegetable dish or by adding it to your salads.
6: Raw Almonds Superfood
Raw almonds, indispensable for the heart-friendly Mediterranean diet
Why it’s a good superfood for women: Almonds are a prebiotic nut like other foods high in fibre. Relieves intestinal problems such as irritable bowel syndrome and diarrhoea. It also increases calcium absorption. Its vitamin E content is high, it helps you have a healthier skin structure by reducing the effects of ageing.
It protects against heart diseases with the beneficial oils it contains. It is a source of vegetable protein for people on a vegetarian/vegan diet. It is rich in magnesium, an important mineral in improving mood and preventing depression. However, to take advantage of all these benefits, consume it raw.
How to consume: You can consume 8-10 raw almonds in your snacks.
7: Blueberries Superfood
You must try this colorful super fruit!
Why it’s a good superfood for women: Anthocyanidins are antioxidant compounds that give blueberries their color. Various studies have shown that these compounds reduce the risk of heart diseases, diabetes and arthritis, and have anti-inflammatory effects by protecting cognitive health. You can store this fruit fresh, dried or frozen throughout the year.
How to consume: You can find blueberries at a cheaper price in summer. You can buy it in this season and keep it frozen in the refrigerator during other months. You can consume it as a snack in between meals or by adding it to your salads.
8: Montmorency Cherry or Sour Cherry Superfood
Montmorency Cherry is a more sour, cherry-like variety. It is mostly found in cooking and frozen. The alternative is sour cherry.
Why it is a good superfood for women: Thanks to its anti-inflammatory properties, cherries have beneficial effects in reducing pain. It is used in the treatment of arthritis and gout. In a study conducted with women in 2009, it was found that it reduces body fat when consumed regularly.
How to consume: You can consume it by adding dried-frozen Montmorency cherries or sour cherries to your smoothies.
9: Quinoa Superfood
Quinoa is a gluten-free grain with a high vegetable protein content.
Why it is good food for women: Quinoa contains amino acids, which are the building blocks of proteins that cannot be produced in our body and must be taken from outside. These amino acids are responsible for the construction of our tissues, organs, muscles and tendons. It is rich in fibre, antioxidants, iron, calcium. It can be preferred in cases where your protein needs increase, such as during pregnancy or breastfeeding. It reduces migraine pain with its magnesium content. With its fibre content, it keeps you full and supports your weight loss.
How you can consume it: You can find it in the cereal aisle of supermarkets. You can boil it and add it to your salads or serve it as rice alongside your main meals.
10: Turmeric Superfood
Turmeric, a member of the ginger family, is a spice that protects against cancer and strengthens immunity beyond adding flavor to your meals!
Why it’s a good superfood for women: Curcumin is the color pigment that gives turmeric its golden hue. It is used in various parts of the world to treat infections and accelerate wound healing. Studies have shown that this compound has beneficial effects in the treatment of diseases such as inflammation, digestive problems, arthritis and Alzheimer’s. It has also been proven to protect against cancer. It shows its effect better when consumed with black pepper.
How to consume: You can increase your consumption by adding 1 teaspoon to your meals or dairy products such as yogurt and ayran. Thus, you can also benefit from the detox effect.