super foods

Saint foods withhigh in phytonutrients(nutrients found in plants, with various antioxidant properties); that operate smallhealth miracles! Usually they are natural, whole and contain high levels of vitamins, minerals, amino acids essential or antioxidants.

Despite the termsuperfoodbe able to beused at willbecause they are extremely rich!

Ideas for all those who value umhealthy lifestyleand they want to prevent disease.

1-COCOA:

O“Food of the Gods”, lives up to the name!!!

antioxidants–More than any other food in the world –Polyphenols, catechins and epicatechins by weight(+ that red wine, blueberry, açaí, pomegranate and gojis!).Protects from premature aging of free radicals. / Magnesium–Helps o heart, increases brain power, improves peristaltic movement, relieves menstrual cramps, relaxes muscles,increases flexibility, keeps bones strong and alkalizes the body. / Iron–28gcontains314%of our daily need –keeps the blood healthy and fights anemia. / Chrome– Balances blood sugar. / Manganese–Iron assists in blood oxygenation and hemoglobin formation. / Zinc– Important role inimmune system, liver, pancreas,sexual fluids and skin. / Copper– provideshealthy blood and strong immunity. / anandamide–Endorphin that the body naturally produces after physical activity + Decomposing enzyme inhibitor tryptophanandSerotonin–Good mood enhancers./ theobromine–1%of cocoa – Dilates the cardiovascular system –Anti-bacterial(Streptococcimutans), N-caffeoyldopamine and analogues that eliminate P-selectin–adhesive molecule–thrombosis.

Average intake:One seed for every 10kg of body weight - Idealover 80% Cocoa in Chocolate

2- Peruvian Maca:

It is found inHigh in the Peruvian Andes 2,600 years ago – at altitudes from 2,700m to 4,300m.The warriors do Inca empireconsume the litter to get strong, but after the conquest it was forbidden to soldiers.

The consumption of this tuber is due to its nutritional value and phytochemical content. Its ethnomedicinal properties are connected to fertility and vitality. / Increases strength, endurance, oxygenation, in addition to the production of neurotransmitters, increases a libido. / Strengthens the Immune System, and the heart. / adaptogenic-Balances and stabilizesthe glandular, hormonal, nervous, cardiovascular and musculature systems.

It has: 59% carbohydrate –8.5% fiber –10% protein -(5x more protein and 4x more fiber than potato), calcium, magnesium, phosphorus, potassium, sulfur, sodium, iron, zinc, iodine, copper, selenium, bismuth, tin and silicon. / VitaminsB1, B2, C and E

Combat:Anemia–Chronic Fatigue –Depression –Infertility and Sterility in humans and animals, Malnutrition–Menopause symptoms –Menstrual discomfort and problems/ Poor Memory – Stomach Cancer – Tension/Stress – Tuberculosis

Average intake:Two tablespoons a day

3- SPIRULINA:

4- GOJI BERRY:

O goji berry is thefruit of the Lycium barbarum plant, originating fromSouth Asia - China, Tibet and India...Already consumed thousands of years ago; it has only recently been known in the West.

He stands out for beingrich in vitamin C, a nutrient that improves the immune system, mood and prevents eye problems and strokes.

Scientists investigated theirantioxidant power, and were even more surprised. On the Orac scale, whichmeasures the free radical absorption capacity of food, goji achieves an impressive index of 25,300 units.To get an idea,the blackberry and blueberry have, respectively, 2036 and 2400 units on the same scale.

Features:

adaptogenic–Strengthens the system –helps with adrenals–reduces stress on vital organs; considered the most nutritious berry on the planet (has 50 times more vitamins than oranges)
Average intake: a handful of15-45g/day
Increases Ying Energy – Stamina, Strength, Longevity and Sexual Energy
Longevity and hormonal health–sesquiterpene–gl stimulant. pituitary and pineal growth hormone
Increased libido -increases production of HGH -increased testosterone
Antioxidant -Beta-carotene + -protects DNA -contributes to degenerative diseases, cancer, etc.
Zeaxanthin and lutein – Concentrated in the retina protecting from macular degeneration, cataracts, retinopathy
Neurological and brain health –Cardiovascular health –Maintenance

5- QUINOA:(vide https://www.mundovegetariano.blog.br/cereais)

It is aplant native to the Andes and considered a pseudocereal(which has a chemical composition similar to cereals) de high nutritional value due to thehigh content of proteins, vitamins, minerals and other important nutrients for the proper functioning of our organism.

A quinoa real has a high content of proteins of high biological value (approximately 23% of its composition)when compared to other cereals andis rich in essential amino acids (those that our body cannot produce),especiallylysine(limiting in other cereals) andmethionine,both very important for the regeneration and growth of our body's tissues.

It also hasgood amounts of fiber e “good fats”, such as omega 3 e 6.

As for micronutrients, this pseudo cerealé rico em vitaminas A, E, B6 e B1, e minerais such as calcium, phosphorus, potassium, magnesium, iron (has more iron than beans) e zinc in higher amounts than most cereals such as wheat, corn, rice e oat. In addition, it has good amounts of antioxidant substances, such as α-tocopherol and γ-tocopherol.

100g –12g Proteins –All essential amino acids –Maintenance of muscle tissue
100g –66g Calcium + than beans – Bone maintenance - Osteoporosis
Vitamins C and E-B1, B2, B3, and B6-nervous system, muscle maintenance and hormone synthesis
100g –8mg Zinc -Strengthening the immune system -Healing 8mg per 100g of grain.
Soak to remove saponins – quick germination
Flour –Cooked –Flakes –Child porridge
Average intake:100g/day – 4 tablespoons

6- Açaí:

O açaí is the fruit of the assai palm (Euterpe oleracea). IT ISone of the most important power sourcesfor the inhabitants ofAmazon region, homeland do açaí. The fruit is also found in other countries close to Brazil, such asVenezuela, Colombia, Ecuador and Guyanas.

It is a palm tree that produces ababaceous fruit purple color, widely used in the manufacture of food and beverages. The term "açaí" comes from tupi yasa'i,"fruit that cries",in an allusion to the juice given off by its fruit.

And theour most powerful "berry"with very interesting properties that made it one of the superfoods:

Anthocyanins -antioxidant –33x more than grape-reduction of cholesterol levels in the bloodstream
Prevents against blood clots-relaxation of blood vessels -improves circulation
Good fats that lower LDL and raise HDL (60% monounsaturated)– Cardiovascular – Obesity
Cancer -Oleic acid -slows down the development of tumors -destruction of cancer cells.
rich incalcium, potassium, iron, phosphorus, magnesium, Vitamin E and B complex – Athletic health
100g -12mg Iron –Men: 10mg - Women: 15mg– Acidic fruits
True energetic.
Average intake:100g/day

7-linseed:(https://www.mundovegetariano.blog.br/cereais

The oldest reports regarding flaxseed are dated to5000 BC in Mesopotamia. were even foundseed drawings in pharaonic tombs,which proves the use of this herb since antiquity.

ORoman Emperor Charlemagne ordered his subjects to eat flaxseeds.So it's no wonder they acquired the name de linum usitatissimum, which means “the most useful”.

What makes flaxseed a superfood?

Here are 10 health benefits of flaxseed that have been proven by science:

1. It is loaded with nutrients - Just one tablespoon provides a good amount of fatty acids, protein, fiber and Omega-3, in addition to being a source of some vitamins and minerals.

One tablespoon of flaxseed contains: Calories: 37 Proteins: 1.3 grams Carbohydrates: 2 grams Fiber: 1.9 grams

total fat: 3 grams Saturated fat: 0.3 grams Monounsaturated fat: 0.5 grams

Polyunsaturated fat: 2.0 grams Omega-3 Fatty Acids: 1,597 mg Vitamin B1: 8% of RDI Vitamin B6: 2% of RDI Folic acid: 2% of RDI Calcium: 2% of RDI Iron: 2% of RDI Magnesium: 7% of RDI Phosphor: 4% of RDI Potassium: 2% of the RDI

(*) RDI = Daily Intake Reference

2. It is rich in Omega-3 - the linseed issource do alpha-linolenic acid (ALA), an essential acid of the Omega 3 group.The ALA fatty acids in plants have proven benefits for heart health and are linked to a lower risk of stroke.Omega 3 exists only inside the seed and we do not digest the husk. Therefore, to have access to the oil we have to grind the seed, important detail, the oil spoils very easily in contact with ar and light, so when you buy the seed already ground, the oil has already been oxidized. The solution is to grind at home, as close as possible to the moment of ingestion.

3. May reduce the risk of cancer - Flaxseeds containa group of nutrients called lignans, which have powerful antioxidant and estrogenic properties.They can help prevent breast and prostate cancer, as well as other cancers.

4. It is rich in fiber - Just one scoop of flaxseed contains 3 grams of fiber, which represents 8-12% of the recommended daily intake for men and women, respectively.With so much fiber packed into each tiny seed, adding flaxseeds to your diet promotes regular bowel movements and can improve digestive health.

5. It can improve cholesterol - High fiber content may help lower cholesterol and play an important role in improving heart health.

6. Contains high quality protein- Because it is rich in protein, flaxseed can be an alternative for people who do not eat meat.

7. It can help with weight control - Consumption of flaxseed increases the feeling of satiety. The feeling of reduced hunger is probably due to the soluble fiber content of flaxseed. This slows down digestion in the stomach, which triggers a series of hormones that control appetite and provide a feeling of fullness.

How much do you need to consume? The health benefits observed in clinical studies have been observedwith just 1 tablespoon (10 grams) of flaxseeds a day.

However, it is recommended to keep the number of servings inless than 5 tablespoons (50 grams) of flaxseeds per day.

8- Coconut:

Ococonut tree (Cocus nucifera L.) is de origem Asianand was introduced in Brazil around 1553. It is a plant of great social importance in the tropics, as it providesoil, fats, minerals and essential vitamins and fresh fruit.The shell do coco is used in the manufacture of ropes, mats, hats and vehicle backrests.

Coconut cultivation is widespread in an area of 247 thousand hectares with an approximate production of 1.1 billion fruits (Cuenca, 2001), concentrated in the Northeast of Brazil.

Coconut is considered a Superfood because:

- hasPbactericidal, antioxidant, antiparasitic, hypoglycemic, hepatoprotective and immunostimulating properties, Vitamins, minerals, trace elements, calcium, magnesium, phosphorus, iron, sodium, selenium, iodine, zinc, fluorine and manganese._cc781905-5cde -3194-bb3b-136bad5cf58d_
- controls diabetes -improves insulin secretion and glucose utilization
- your oil is -antiviral(monolaurin),antifungal, antibacterial and antiparasitic – lauric acid.

-it activates the immune system by stimulating the production of white blood cells

- its pulp and water cure: throat infections, bronchitis, urinary tract infection, others caused by microbes, osteoporosis, for cardiovascular health and to prevent fluid retention.
- Reduces LDL increases HDL
- Cold oil -massages -hydration -healing -deodorant -toothpaste

Coconut Revolution – Coconut Revolution

Average intake: 1 coconut/day –Oil –2 tablespoons/day (30ml)

Source: "The Power of Super Foods"- Lucas Montanari - https://www.comcienciasaude.com.br/cursos

Despite having been considered an algae for a long time and still being popularly publicized as such, thespirulina is a bacterium capable of photosynthesis(sunlight inproteins, fatty acids, carbohydratesand other essential nutrients), calledcyanobacteria.

Is it over therelives in colonies that look like algae,which contributed to the confusion that lasted for years. The species that are usually sold in capsules are Arthrospira maxima and Arthrospira platensis.In Brazil, a place where adequate conditions for the reproduction of this bacterium occur is the Pantanal.

It is also very common to find, nowadays, the denominationHawaiian spirulinaon some products. The big difference between Hawaiian spirulina and regular spirulina would be in the purity of the product:Hawaiian spirulina, grown in the Kona region of Hawaii, would be the best quality.

Cultivated all over the world, it isknown for its intense flavor and even more powerful nutrition profile.

A lot of research has proven several health benefits of spirulina. There are already about 1,200 peer-reviewed scientific articles that assess their effects on the body.It has been Mexico City's source of protein for thousands of years.

It is considered a super food because:

- contains65-71% protein–18 amino acids, of which 8 essential (see amino acids)
- rich inVitamin A, B1, B2, B6, E and K.
- natural source ofchlorophyll, salts, phytonutrients and enzymes.
-best source of gamma-linolenic acid (GLA) essential fatty acid and anti-inflammatory- nervous system health
- isblood builder–Chlorophyll –Iron –Phycocyanin –Induces stem cell production in the bone marrow.
- it hasAntioxidants:Beta-carotene, chlorophyll, zeaxanthin, superoxide dismutase (SOD - metabolic enzyme) and phycocyanin
- it's goodsource of sulfur–Immune system, strength, flexibility, detox, liver and pancreas functioning.

Average intake: Children 3-5g/day –Adults 10g/day –Therapeutic/Athletic 15-30g/day