Ten Super Foods For Better Health

TEN SUPER FOODS FOR BETTER HEALTH

TEN SUPER FOODS

Ten Super Foods, Several Hormone, and Diet are important for maintaining a healthy metabolism and immune system, and allowing levels to fall too low or climb too high have a series of negative consequences. However, there are many natural ways to alter hormone levels without resorting to pharmaceuticals.

The problem: Estrogen is critical for female fertility and reproduction. When levels fall too low, it results in symptoms such as low libido, and altered menstrual cycle, mood swings, and depression.

The dietary solution: Although estrogen cannot be obtained from the diet, phytoestrogens are a family of compounds found in Ten Super Foods. They exhibit weak estrogen-like effects. Good sources of phytoestrogens are soy and flaxseed. For example, the isoflavones (a type of phytoestrogen) in soy were reported to reduce the symptoms and improve the health and quality of life of postmenopausal women [1]. Of course, too much soy can lead to unwanted estrogen-like effects so it is important to consume in moderation.

The problem: Testosterone is the primary male sex Hormone and Diet. Low testosterone levels lead to an increased fat mass, a reduced muscle mass, erectile dysfunction, low libido, fatigue, and depression.

The dietary solution: A number of dietary supplements have been linked to increased testosterone levels. For example, low vitamin D levels are associated with hypogonadism, and increasing vitamin D levels could increase testosterone levels [2]. Ten Super Foods with Vitamin D-rich foods include fatty fish such as tuna and salmon, egg yolks, beef liver, and vitamin D-fortified foods including milk and cereals.

Ten Super Foods:

1. Sweet Potatoes Health Benefits?
Sweet Potatoes nutritional — one of the best vegetables you can eat. They’re load with carotenoids, vitamin C, potassium, and fiber. Amount Per 1 cup, cubes (133 gm) and Calories 114. Super Foods Nutrition Facts:
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 73 mg 3%
Potassium 448 mg 12%
Total Carbohydrate 27 g 9%
Dietary fiber 4 g 16%
Sugar 6 g
Protein 2.1 g 4%
Vitamin A 377% Vitamin C 5%
Calcium 4% Iron 4%
Vitamin D 0% Vitamin B-6 15%
Vitamin B-12 0% Magnesium 8%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

2. Tomatoes Health Benefits?
Tomatoes and their bite-size shape make them perfect for the snacking, dipping, or salads. They also have with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor. Amount Per one medium whole (2-3/5″ dia) and (123 gm) and Calories 22. Super Foods Nutrition Facts:
Total Fat 0.2 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 6 mg 0%
Potassium 292 mg 8%
Total Carbohydrate 4.8 g 1%
Dietary fiber 1.5 g 6%
Sugar 3.2 g
Protein 1.1 g 2%
Vitamin A 20% Vitamin C 28%
Calcium 1% Iron 1%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 3%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

3. Fat-free Milk Health Benefits?
Milk is the source of calcium also has vitamins and protein with little or no artery-clogging fat and cholesterol. Low-Fat dairy! Fat-free Milk. Super Foods Nutrition Facts:
Calories 80 Calories from Fat.
Total Fat 0g 0%
Cholesterol 5mg 2%
Sodium 120mg 5%
Total Carbohydrate 6g 2%
Protein 13g 26%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

NUTRITION COMPARISON
Per Serving          Protein            Calcium          Sugar           Lactose-free
Fairlife® skim             13g                   370mg                  6g                   YES
Organic milk                  8g                   280mg                12g                   NO
Almond milk*                1g                    451mg                  7g                   YES
Soy milk*                        7g                   300mg                 6g                   YES
Coconut milk*               0g                   450mg                  7g                   YES

4. Blueberries Health Benefits?
They’re rich in fiber, antioxidants and vitamin C. Amount Per 1 cup (148 gm) and Calories 85. Super Foods Nutrition Facts:
Total Fat 0.5 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.2 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 114 mg 3%
Total Carbohydrate 21 g 7%
Dietary fiber 3.6 g 14%
Sugar 15 g
Protein 1.1 g 2%
Vitamin A 1% Vitamin C 24%
Calcium 0% Iron 2%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 2%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

5. Salmon Health Benefits?
The omega-3 fats in fatty fresh fish like wild salmon can help reduce the risk of sudden-death heart attacks. Salmon, Atlantic, raw. Amount Per 0.5 fillet (198 gm) and Calories 412. Super Foods Nutrition Facts:

Total Fat 27 g 41%
Saturated fat 6 g 30%
Polyunsaturated fat 8 g
Monounsaturated fat 7 g
Cholesterol 109 mg 36%
Sodium 117 mg 4%
Potassium 719 mg 20%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Protein 40 g 80%
Vitamin A 1% Vitamin C 12%
Calcium 1% Iron 3%
Vitamin D 0% Vitamin B-6 65%
Vitamin B-12 106% Magnesium 13%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

6. Bread Health Benefits?
Whole-grain crackers, like Wasa, Krisp, and Ryvita and usually called crispbread — are loaded with fiber and often fat-free. Super Foods Nutrition Facts:
Calories 163 Sodium 180 mg
Total Fat 2 g Potassium 0 mg
Saturated 1 g Total Carbs 29 g
Polyunsaturated 0 g Dietary Fiber 2 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 7 g
Cholesterol 0 mg
Vitamin A 10% Calcium 8%
Vitamin C 0% Iron 7%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

7. Brown Rice Health Benefits?
Enriched white rice is nutritionally like magnesium, vitamins E and B-6, copper, zinc, and who-knows-what phytochemicals that are in the whole grain. long-grain, cooked, Rice, brown, Amount Per 1 cup (195 gm) and Calories 216 % Daily Value*. Super Foods Nutrition Facts:

Total Fat 1.8 g 2%
Saturated fat 0.4 g 2%
Polyunsaturated fat 0.6 g
Monounsaturated fat 0.6 g
Cholesterol 0 mg 0%
Sodium 10 mg 0%
Potassium 84 mg 2%
Total Carbohydrate 45 g 15%
Dietary fiber 3.5 g 14%
Sugar 0.7 g
Protein 5 g 10%
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 4%
Vitamin D 0% Vitamin B-6 15%
Vitamin B-12 0% Magnesium 21%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

8. Oranges Health Benefits?
Oranges are rich in vitamin C, folic acid, and fiber! Perfect for a snack or dessert. Nutrition Facts, Orange Amount Per 1 small (2-3/8″ dia) (96 gm) and Calories 45 % Daily Value*. Super Foods Nutrition Facts:

Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Potassium 174 mg 4%
Total Carbohydrate 11 g 3%
Dietary fiber 2.3 g 9%
Sugar 9 g
Protein 0.9 g 1%
Vitamin A 4% Vitamin C 85%
Calcium 3% Iron 0%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 2%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

9. Butternut Squash Health Benefits?
Every half cup of Pinutbutter has 5 grams of fiber and payloads of vitamins A and C. Butternut squash, Amount Per 1 cup, cubes (140 gm) and Calories 63 % Daily Value*. Super Foods Nutrition Facts:

Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 6 mg 0%
Potassium 493 mg 14%
Total Carbohydrate 16 g 5%
Dietary fiber 2.8 g 11%
Sugar 3.1 g
Protein 1.4 g 2%
Vitamin A 297% Vitamin C 48%
Calcium 6% Iron 5%
Vitamin D 0% Vitamin B-6 10%
Vitamin B-12 0% Magnesium 12%

*Your Daily Nutritional Values Depending On Your Calorie Needs.

10. Greens Health Benefits?
Greens kale, spinach, and broccoli rabe are nutritional powerhouses. Most are load with vitamin C, carotenoids, calcium, folate, potassium, and fiber. Collards, raw, Amount Per 1 cup, chopped (36 gm) and
Calories 11 % Daily Value*. Super Foods Nutrition Facts:

Total Fat 0.2 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 6 mg 0%
Potassium 77 mg 2%
Total Carbohydrate 2 g 0%
Dietary fiber 1.4 g 5%
Sugar 0.2 g
Protein 1.1 g 2%
Vitamin A 36% Vitamin C 21%
Calcium 8% Iron 1%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 2%

*Your Daily Nutritional Values Depending On Your Calorie Needs.