What Are Superfoods & Why Are They Important?
It is worth noting that there is no single type of food that provides all the nutritional, health, and energy benefits the body needs, but as recommended by the American Dietary Guidelines for Americans for the years 2015-2020.
Diets containing healthy options from all food groups must be followed within the daily caloric requirement It is essential to a healthy diet
Choosing natural foods as much as possible instead of processed foods, as this makes a big difference in the way you think, look, and feel, and it is important to achieve the right balance between all nutrients to obtain the greatest health benefits, and a balanced diet, in general, contains It contains foods from all food groups, which include the following:
- Milk and dairy products.
- Foods useful for the body
as mentioned previously; A healthy diet must include a balance between all food groups, as one group cannot provide everything the body needs to maintain good health, and we explain the following the benefits of food groups and some examples of them:
- It is recommended to eat starchy foods; Especially whole grains, such as; whole wheat, oats, brown rice, bulgur, millet, barley, wheat germ, and quinoa; As it offers many important health benefits, among which are the following:
- controlling appetite; Because of its fiber content.
- Regulating blood sugar, due to the slow metabolism of complex carbohydrates.
- improve digestion; This is done by helping to produce good bacteria in the intestines.
- Helping synthesize neurotransmitters, which are chemical messengers made in the body such as serotonin, which is responsible for regulating sleep and mood.
Vegetables and fruits
Vegetables and fruits are rich sources of vitamins and minerals such as folic acid, vitamin C, and potassium, and are also rich in dietary fiber, which helps reduce the risk of constipation and other digestive problems, and maintain intestinal health, and it is worth noting that the content of vegetables and fruits from fat and calories.
- It is considered low, provided that it is not fried or roasted with a lot of oil, which may contribute to maintaining a healthy weight and heart health, and examples of useful fruits and vegetables: apples and pears. citrus fruits, such as; Orange, grapefruit, tangerine, and lemon.
- Stone fruit, such as; Nectarines, apricots, peaches, and peaches.
- Tropical fruits; Like banana and mango. Strawberry, cranberry, raspberry, kiwi, passion fruit. Melon and cantaloupe. Tomato and avocado.
- Leafy vegetables; Lettuce, spinach, and chard.
- Cruciferous vegetables; Cabbage, cauliflower, Brussels sprouts, and broccoli. Pumpkin, cucumber, zucchini. roots; Potatoes, sweet potatoes, and yams.
- Edible plant stems; Like celery and asparagus. Alliums, such as; Onions, garlic, and shallots.
contain dairy products such as; Milk, calcium-fortified soy milk, yogurt, hard cheeses such as cheddar, mozzarella, Parmesan, and Quraish cheese contain many nutrients, the most important of which are:
- Calcium: which is one of the most important nutrients in dairy products, as it helps in the growth of bones and teeth in a way Healthy, and getting enough calcium helps reduce the risk of osteoporosis, a disease that leads to holes in the bones, making them break easily.
- Calcium has a role in muscle and nerve function and blood clotting.
- Vitamin D: Vitamin D helps regulate calcium and phosphorous levels in the blood. It is worth noting that vitamin D is not naturally found in dairy products, but only in products fortified with vitamin D.
- In addition, dairy products contain protein, vitamin A, potassium, and vitamin B12.
Food rich in protein
- Protein is available in abundance in the body, and contributes to the regulation of many processes necessary for body functions, in addition to providing the body with the necessary amino acids that the body cannot store, and there is not much information available about the relationship of protein to health and disease more than fats and carbohydrates, but it helps the body It involves many processes, such as: the production of hormones that help regulate mood and sleep.
- Connective tissue formation of skin, cartilage, and bone. Muscle Building.
- Contribute to the work of the adrenal glands and thyroid gland.
- Maintain a feeling of fullness.
- Examples of protein-rich sources include fish, poultry, meat, eggs, goat’s milk, cow’s milk, cheese, yogurt, tofu, other soy foods, soy-based meat substitutes, peanuts and other nut butter, all nuts and seeds, and dried beans, canned, peas, and lentils.
- Food rich in healthy fats It is advised not to eat large quantities of foods rich in fat; Because it contains high levels of calories, and small percentages of nutrients, such as butter, vegetable butter, cooking oils, and salad dressings.
- contributes to maintaining the balance of body fluids, which are important for digestion, absorption, blood circulation, saliva formation, transporting nutrients, and maintaining body temperature, and it also helps relieve constipation, by facilitating the passage of food through the alimentary canal
- In addition; Water prepares for thinking, focus, alertness, and enhances energy levels.
- It also helps moisturize the skin, maintain its smoothness and freshness, get rid of wrinkles, and delay signs of aging.
- For more information about the benefits of water, you can read the article on the benefits of drinking water for the body.
- The amount of water that the body needs vary from person to person, depending on many factors, and accordingly, the National Academy of Sciences in the United States of America recommended that men drink about 15.5 cups of fluids per day, which is equivalent to 3.7 liters, while women are advised to drink about 11.5 cups of fluids daily, equivalent to 2.7 liters.
- It is worth noting that these recommendations include the number of fluids from water and other drinks such as tea, juice, and various foods, as a person gets 20% of the water through the foods eaten.
- Several food portions. Recommended daily Serving size can be defined as a standard amount of food, such as a cup, and it helps to choose foods, or compare similar items while shopping, but it does not specify the quantities of food recommended to be eaten, where quantities vary.