The superfoods contain a series of nutrientswell antioxidantsThat prevent aging and cellular damage caused by free radicals; the healthy fatscapable prevent heart disease; the fiberThat prevent the appearance of digestive problems golf diabetes; and the phytochemicals -chemicals from plants that are responsible for colors-, which They have numerous health benefits.
Each food has different phytochemicals, including:
- Carotenoids: Are phytochemicals orange color present in carrots, sweet potatoes and pumpkin, among others. These are powerful antioxidants that also help your vision and promote skin health..
- The flavonoids: found in products such as blueberries, raspberries, blackberries, chickpeas, soybeans, seeds, green and black tea or Ginkgo Biloba berries. Flavonoids protect the body against oxidants and pollution. Likewise They are a powerful antifungal and bactericidal agent.
When planning the menus that will be served when the family gets together this Christmas, we can’t forget to include the superfoods the place that belongs to them.
Don’t forget superfoods this Christmas
At Christmas, eating as much as usual can lead to health problems.so record it superfoods to the dishes that will be served is an excellent idea, to feed ourselves well without having to go overboard with calories, sugars and processed and ultra-processed products.
Packed with vitamins, minerals, trace elements, antioxidants, fiber and other nutrientsthe superfoods are beneficial for strengthen the immune system, increase energy levels and keep stress away, have good dental health and keep our digestive system functioning effectively and satisfactorily..
Whether it is certain types of meat (many of which are already common to consume on these dates), vegetables, fruits, nuts, berries, dairy drinks and even chocolate, they are all types of meat. superfoods from which we can take advantage to prepare a healthy meal healthy menu for Christmas.
It is clear that they must be elected fresh, organic, local products, with animal welfare certificationwhich will be prepared in homemade recipes, trying Make optimal use of ingredients to reduce food waste and cooking them in a way that makes them tasty and healthy at the same time.
Superfoods for this Christmas
Turkey
This is lean meat, with a significant content of animal protein, which also provides a large amount of nutrients, as it is rich in niacin, calcium, phosphorus, vitamin B complex, potassium and zinc. In addition, it stands out for its good taste and its versatility when it comes to preparing an innumerable and varied number of dishes, making it ideal for combining good nutrition with an ancient tradition, a plus if it comes from organic production.
Green leafy vegetables
Organic spinach, lettuce, chard, arugula or escarole, to name just a few options available to us that can be eaten raw or lightly cooked so that they do not lose their properties or degrade their nutrients. They provide plant fiber, various minerals, a multitude of antioxidants and no calories.
Whole grains
Quinoa, amaranth, oats, buckwheat, millet and barley are rich in proteins, fiber, vitamins and minerals. They are ideal for keeping blood sugar levels stable and promoting digestion.
Berries
Blueberries and other red, blue and forest fruits, such as blackberries, currants or raspberries, should feature prominently in the preparation of menus for these holidays, as superfoods They will add their numerous nutrients to the guests’ diet (flavonoids, vitamins, minerals and fiber).
Yogurt
This element is ideal for preparing dressings, sauces and adding to desserts and drinks. You can choose between Greek, natural or probiotic (as long as they do not contain sugar), with the certainty that this is the case superfood Fermented, it is an essential ingredient to promote good digestion and excellent intestinal health.
tropical fruits
Avocado, pineapple, mango and papaya are rich in vitamins, minerals and antioxidants, and also contain digestive enzymes and fiber, making them excellent superfoods for digestion and the skin.
Black chocolate
Although it is the superfood Dark chocolate, the antidepressant par excellence, provides many nutrients, improves the mood and pampers the taste buds. You just have to make sure that it does not contain large amounts of sugar and that it is ecologically and sustainably produced.
Seeds and nuts
Chia, flax and hemp seeds and nuts such as almonds, walnuts and hazelnuts are rich in fatty acids, omega-3, protein, fiber and other health-promoting nutrients.
seaweed
Spirulina, chlorella and nori are rich in proteins, vitamins, minerals and antioxidants and also contain omega-3 fatty acids and chlorophyll. They are known for their benefits for body detoxification, heart health and immune system health.