Here at PledgeSports, we love being healthy, and a big part of that comes from the food you put into your body every day.
Food, if chosen in the right way, can completely transform your body and bring your health to a whole new level. It can also improve your mood, focus, energy, skin and metabolism. Grab your cape, here are the top 10 superfoods.
First on our list of the top 10 superfoods is walnuts are full of tryptophan, an amino acid your body needs to make the feel-great chemical serotonin. (In fact, Spanish researchers found that nut eaters had higher levels of this natural mood-regulator.)
Bonus point: They digest slowly. It contributes to mood stability and can help you tolerate stress.
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These little spears are one of the best sources of folate, a B vitamin that can help keep you out of a slump.
One cup of cooked asparagus contains 268 micrograms (mcg) — two-thirds of the 400 mcg Recommended Daily Allowance (RDA). Add a cup of enriched pasta — which is fortified with folic acid, the synthetic form of folate — and you’ll have a really good meal.
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effect: weight loss
The slimming benefits of this seasonal product lie in a compound called allicin, which gives garlic its pungent odor. Allicin can prevent you from overeating by stimulating satiety in the brain.
Spring garlic has a milder, sweeter flavor than the dried white bulbs you buy at other times of the year. Enjoy it on a fat-fighting side or on a salad for lunch.
Bonus point: no vampires.
effect: weight loss
Beans are one of your best bets if you are trying to lose weight. Your body has to work to break down the bean in order to get through the fiber, so you’re actually expending energy to digest it. In other words, these beans work hard to get.
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These tasty leaves are a great source of iron, a key component in red blood cells that fill our muscles with oxygen for energy.
Researchers in Sweden recently discovered another way these greens can keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-generating factories inside our cells. That means eating a cup of cooked spinach a day can give you more lasting power on the elliptical machine (or just in your daily sprints to catch up).
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If you’re having puffiness and puffiness from the stairs, try these vegetables. They’re full of magnesium, a mineral that’s important for more than 300 biochemical reactions in the body — including generating energy. If you’re not getting enough magnesium, your muscles have to work harder to respond and you get tired more quickly.
About 68% of us are not getting enough of this mineral. The goal is 320 milligrams (mg) per day. One medium artichoke provides 77 milligrams of magnesium and just 60 calories. Other top sources include nuts and whole grains.
Wrinkle prevention is on your plate. Salmon is rich in a fatty acid called eicosapentaenoic acid (EPA), a type of omega-3 that naturally helps block the release of UV-induced enzymes that degrade collagen, causing lines and wrinkles. The skin becomes loose.
Bonus point: Omega-3s also control oil production in the skin and promote hydration, which helps keep your skin smooth and acne-free.
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They might not have the smoothest color, but strawberries can get you one. They are full of antioxidants that help your skin repair damage caused by environmental factors like pollution and UV rays. Plus, they’re packed with vitamin C—a vitamin associated with fewer wrinkles and less dryness, per research. American Journal of Clinical Nutrition.
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In second place on our list of the top 10 superfoods is eggs. The yolk is rich in choline, a key nutrient to remember. Your body needs choline to make a brain chemical called acetylcholine, which is important for storing memories.
The Recommended Dietary Allowance (RDA) for choline is 425 mg. One large egg contains 147 milligrams; Other good choices are nuts and red meat.
Eat these regularly and you can reap huge brain benefits. In a recent study, people with age-related memory decline who drank about two and a half cups of blueberry juice per day for 12 weeks (the equivalent of eating one cup of blueberries) experienced significant improvements in tests of memory and learning compared to those who did not. did. Drank placebo juice.
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Secret ingredient? A type of antioxidant called anthocyanins. If you know anything else that we could add to this list of the top 10 superfoods, let us know.
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