Health Superfoods - Updated List

We often come across the concept of superfoods . However, it does not mean anything specific. It is clear that the foods placed in this category are distinguished by the beneficial effect of the composition. The U.S. Public Health Institute recently published 25 foods that can be considered particularly healthy. The recommendations of the experts are that they should be present in our menu as much as possible, if we care about our health. In addition to more tone, they help reduce the risk of chronic diseases such as cardiovascular disease and diabetes.

• Cabbage - is rich in calcium, iron, folic acid, vitamins and fiber. At the same time, it is low in calories. Its beneficial effect is available when consumed raw. Red cabbage is most useful. Chinese also has a good health effect.
• Cauliflower - contains fiber, folic acid, vitamin B6, C, K and potassium. Also low in calories, maintaining intestinal peristalsis and electrolyte balance in the body.
• Alabash - is characterized by the presence of vitamin C, B6 and potassium. It also contains fiber and folic acid, which are so valuable to us.
• Green onions, leeks - a source of vitamin A and C. They are well known for their specific taste. Apart from it, salads are healthier with them. Green onions also contain vitamin A and K, folic acid, calcium, iron, magnesium. They are rich in fiber.
• Brussels sprouts - are not a traditional vegetable for the Bulgarian table, but along with broccoli and other leafy green vegetables it contains ingredients that eliminate the creation of risk factors for carcinogenic development in the body. This is mainly due to the glucosinolates and isothiocyanates in it. Otherwise, Brussels sprouts are rich in fiber, folate, vitamins A, C, K and B6, iron and potassium. It is approximately twice as high in calories as previous vegetables.
• A serving of pumpkin contains more potassium than a banana, which makes it a healthy food for the heart. It is rich in fiber, vitamin B6, C, E and iron, but is distinguished by the presence of beta-carotene, to which it owes its orange color. Our eyes "love" pumpkin. It is especially suitable if we suffer from poor eyesight at night and in general. It can be eaten boiled or baked according to personal preferences.
• Broccoli - Numerous studies have documented the benefits of broccoli in preventing chronic and cancerous diseases. They are high in vitamin C and folic acid. Recommended foods are for women planning a pregnancy.
• Sweet peppers - provide 300% of the required daily dose of vitamin C, 100% of vitamin A and are a good source of vitamin B6.

• Different varieties of green cabbage, kale and others - kale in particular is an incredible source of vitamin K - a bowl of it provides 700% of the required daily requirement. These vegetables are priced due to the presence of fiber, folic acid, vitamins B6, C, A, E, as well as magnesium, calcium, iron, zinc, potassium. Kale also contains glucosinolates like Brussels sprouts and broccoli.
• Lettuce and various types of salad green leafy vegetables - a bowl of chopped lettuce contains only 5 calories, but these green leaves can give us a delicious salad and be a natural source of vitamins A, B6, C, E and K, as well as calcium, magnesium, iron, potassium and, of course, fiber.
• Parsley and chicory - contain a bouquet of vitamins, folic acid and zinc.
• Spinach - kaempferol in it has a protective effect against chronic and cancerous diseases. Some of the ingredients in spinach improve oxygen consumption during exercise. Tyrosine helps speed up reflexes.
• Watercress - studies show its benefits in reducing the risk of developing type 2 diabetes. The same applies to all leafy green vegetables. It can be eaten raw or in a dish.