You probably heard about this term – ‘Superfood’ around but it is actually no scientific definition for this term. In general, superfood is nutritious which provide positive health impact to us. Selected superfood being introduced here are those which can be easily to be incorporated in your diet and you should not miss them.

  1. Flaxseed

Flaxseed is better to be consumed in ground form to maximize the absorption of their nutrients. Whole flaxseed is hard to be digested in our intestine due to its tough outer shell. Flaxseed is nutritious and its health benefits are mainly attributed by their omega-3 fatty acid, lignans and fiber. Omega 3 fatty acid in flaxseed is called alpha-linolenic acid (ALA) which helps to protect cardiovascular system, reduce inflammation in the arteries [1] and reduce tumor growth [2]. It is source of omega 3 fatty acid for vegetarian. Lignan provides antioxidants benefits to lower the risk of breast cancer and prostate cancer [3]. Flaxseed is rank as the number 1 source of lignan in human’s diet. It is also high in protein and fiber which aid in weight control by suppressing hunger.

  1. Chia seed

Similar with flaxseed, chia seed is highly contain omega 3 acid, protein and fiber. Antioxidants like tocopherols, sterols and polyphenolic compounds are detected in chia seed which protect us from free-radical damage. Alzheimer’s, Parkinson’s, ischaemic heart disease and strokes are related to free-radical damage [4]. It contains 6 times more calcium, 11 times more phosphorus and 4 times more potassium than cow’s milk [4]. Those minerals are good for bone health but phytic acid in chia seed reduces calcium absorption.

  1. Chia seed

Similar with flaxseed, chia seed is highly contain omega 3 acid, protein and fiber. Antioxidants like tocopherols, sterols and polyphenolic compounds are detected in chia seed which protect us from free-radical damage. Alzheimer’s, Parkinson’s, ischaemic heart disease and strokes are related to free-radical damage [4]. It contains 6 times more calcium, 11 times more phosphorus and 4 times more potassium than cow’s milk [4]. Those minerals are good for bone health but phytic acid in chia seed reduces calcium absorption.

  1. Quinoa

Quinoa isn’t a cereal grain, but a seed. It still counts as a whole-grain food. It is gluten-free, an excellent plant-based protein source for vegetarians and vegans as it has the essential amino acid which many plant food are lack of [5], namely lysine. It is rich in fiber and considered as low GI food (Glycemic Index: 53). Quinoa has shown to prevent inflammation and cancer effects in animal studies by neutralizing free radicals [6].

  1. Green tea

The beneficial ingredients in green tea are catechin and polyphenol. These 2 strong antioxidants help body to fight against oxidative stress by scavenging the free radicals [7]. Research has shown that long term consumption of green tea helps in reducing the risk of obesity, type 2 diabetes and coronary heart disease [8]. It also protects brain from ageing [9]. There are also people who manage to reduce body weight and body fat with green tea [10].

  1. Green tea

The beneficial ingredients in green tea are catechin and polyphenol. These 2 strong antioxidants help body to fight against oxidative stress by scavenging the free radicals [7]. Research has shown that long term consumption of green tea helps in reducing the risk of obesity, type 2 diabetes and coronary heart disease [8]. It also protects brain from ageing [9]. There are also people who manage to reduce body weight and body fat with green tea [10].

  1. Pomegranates

You may be impressed if you were told that drinking pomegranates juice can improve your strength recovery in leg and arm muscles after exercise [11]. The powerful antioxidants namely punicalagins and punicic acid able to prevent chronic inflammation which related to heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity [12]. It is a skin food that protects your skin from UV damage [1] and inhibits skin pigmentation [14]. It is also a brain food that improves memory and prevents Alzheimer’s disease [15]. Now we all know. when you cut the pomegranates into half, those tiny red seeds are the the jewels.

  1. Manuka Honey and Acacia Honey

Bees produce Manuka honey from Manuka flower which is primarily from New Zealand While Acacia honey comes from false acacia tree flower which is more common in US and Europe. Both of them have been proven to exhibit antioxidant effect which attributed by the phenolics compound [16] [17] and anti-bacterial properties which promote wound healing [18] [19]. Honey naturally contains spore of the bacterium Clostridium botulinum which is harmless to almost all adults and children. However, parents shall take note for not feeding baby below 1 year old has not developed his digestive and immune system well, and can suffer from ill effects of the bacteria spores- botulism [20].

  1. Manuka Honey and Acacia Honey

Bees produce Manuka honey from Manuka flower which is primarily from New Zealand While Acacia honey comes from false acacia tree flower which is more common in US and Europe. Both of them have been proven to exhibit antioxidant effect which attributed by the phenolics compound [16] [17] and anti-bacterial properties which promote wound healing [18] [19]. Honey naturally contains spore of the bacterium Clostridium botulinum which is harmless to almost all adults and children. However, parents shall take note for not feeding baby below 1 year old has not developed his digestive and immune system well, and can suffer from ill effects of the bacteria spores- botulism [20].

Now you see the reasons to include them in your diet! You can just sprinkle some flaxseed, chia seed, quinoa and pomegranates to upgrade nutrition content salad. Not only that, add them into your breakfast drink can make you feel fuller to prevent overeating. Fulfil your sweet tooth with acacia honey or manuka honey and they also give you the health benefits. Having a cup of green tea after 1 hour of lunch to keep yourself awake and get the antioxidant in there. Nevertheless, individual shall always remember to eat variety of food to obtain wide range of nutrients. Not only that, remember the word ‘moderate’, good things may turn bad if you did not control on the amount.

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