Now that the new year has just started and we are all working on our New Year’s resolutions, we can not stay behind with a list that you can use to start the new year healthy. In this blog we explain a number of ‘superfoods’ with health benefits you most likely didn’t know about. Curious? We have made a top-5!
First up, there’s oatmeal. If you dived into the world of ‘healthy eating’, this was probably the first ‘superfood’ you came across. And it is also the rightful number 1. Oatmeal binds to bile salt during digestion, which makes oatmeal a natural cholesterol reducer.
In addition, it is naturally gluten-free, it provides many nutritional values in comparison with its calories, contains antioxidants and constrains your hunger feeling. Due to the soluble fibers in oatmeal, your hunger feeling goes away. In addition, it contains slowly degradable carbohydrates, so that there are no peaks in the glucose level.
The avocado: it is almost impossible to not use it if you want a healthy diet. The avocado is one of the healthiest and most nutritious fruits that exist in the world. Two third of the fruit consists of unsaturated fats. These are healthy fats that give your body direct energy and ensure that your blood sugar level stays on point. This way you can keep fat burning on a constant, high pace. Ideal if, for example, you want to lose weight.
In addition, avocado protects against the production of harmful fatty acids, and lowers your blood pressure. Besides the unsaturated fatty acids, the avocado contains about 20 essential nutrients, such as fiber, vitamins B and E, and potassium.
Third, the whole grain cereals. For years we were not sure, but nowadays whole grain cereals/products are indispensable in a healthy diet.
A grain is made from a bran, a germ and a flour core. Most of the healthy nutrients are in the germ and the bran. Whole grain cereals are made from all three parts of a grain. The ‘white’ variety of grains, however, is only made from the flour core.
Whole grain cereals have countless health benefits. For example, consuming 90 grams of whole grains per day gives a reduced risk of certain heart diseases, and a 10% lower risk of bowel cancer. In addition, it can help diabetes type 2 patients with regulating their blood sugar level. The fibers contained in wholemeal cereals help in digestion. Examples of whole grain cereal product are: brown rice, wholemeal bread, oats and wholemeal rye. Whole grain cereals have countless health benefits. For example, consuming 90 grams of whole grains per day gives a reduced risk of certain heart diseases, and a 10% lower risk of bowel cancer. In addition, in diabetes type 2 patients can help keep the blood sugar level at the top. In addition, the fibers contained in wholemeal cereals help in digestion. Examples of wholegrain cereal products are: brown rice, wholemeal bread, wholemeal multigrain bread, oats and wholemeal rye.
Fourth up: eggs. In the Middle Ages, these were already consumed in large numbers. That number has only increased. Eggs contain many healthy nutrients such as vitamins, minerals and proteins. For example: vitamin D and choline: a nutrient that helps keeping the liver, heart and brain healthy.
In addition, a study by the University of Connecticut has shown that people who ate eggs for breakfast, felt less hungry and burned more calories than those who had, for example, a bagel for breakfast.
And last but not least… chocolate!
Good news for the chocolate lovers amongst us. Because if you did not know yet: chocolate is healthy for us! Chocolate, when eaten in a pure form (high percentage of cocoa mass), is a rich source of healthy nutrients for the body.
For example, dark chocolate is a powerful source of antioxidants. As a powerful antioxidant, it is a food that can eliminate harmful free radicals. In addition, it is rich in flavanols: these substances can combat diseases, such as heart diseases, lung and prostate cancer, but also asthma and type 2 diabetes.
In addition, the cocoa in chocolate has an effect on the blood and on the heart. By occasionally consuming some dark chocolate, you are less likely to have stroke or heart attack because the risk of blood clotting is reduced. Also, substances in chocolate stimulate the production of nitric oxide. This provides broad and more relaxed blood vessels, making the blood circulation better.
Consuming healthy food also has an effect on your state of mind. Use the NiceDay app to keep track of whether you feel better when you consume healthy food!