Table of Contents
Superfoods:
The 33 Best Foods for Your Health
With which power foods you live fit and healthy
Author: Jet Tila
Content
Foreword
The relationship between nutrition and health has been scientifically proven.
A healthy diet reduces the risk of developing cardiovascular diseases, diabetes, cancer, metabolic syndrome and many other diseases and increases the chances of survival and recovery in the event of an illness.
So it's worth taking a closer look at what we eat every day.
In this book you will find out which foods you can use to protect your health and stay fit, slim and healthy.
You will be surprised what an impressive effect there is in apparently everyday foods!
The 25 Biggest Risk Factors For Your Health
In 2010, the WHO examined the greatest risk factors for permanent disabilities, irreversible diseases and deaths worldwide as part of the Global burden of disease (GBD) study. The results were published in 2012.
The world's 25 biggest risk factors for health at a glance:
1. High blood pressure
2. Smoking and passive smoking
3. Alcohol
4. Air pollution in the household
5. A diet with little fruit
6. Overweight
7. High blood sugar level
8. Underweight as a child
9. Fine dust
10. Little exercise
11. Salty diet
12. Diet with few nuts and seeds
13. Iron deficiency
14. Incorrect breast feeding as an infant
15. High cholesterol
16. Low whole grain diet
17. Low vegetable diet
18. A diet low in omega-3 fatty acids is
19. Drugs
20. Injuries
21. Back pain
22. Diet high in processed meat products
23. Domestic violence
24. Low fiber diet
25. Lead poisoning
26. Poor hygiene
27. Vitamin A deficiency
28. Zinc deficiency
29. Poor Water supply
(Source: GBD 2010 press conference from Institute for Health Metrics and Evaluation - University of Washington, http://www.healthdata.org/presentation/rapid-hea lth-transitions-lessons-global-burden-disease-injuries-and-risk-factors-2010)
Are you surprised by these results? I have to admit that I was quite shocked by this list. The greatest danger to life and limb around the world is not malnutrition, fatal diseases or traffic accidents - but high blood pressure, cigarettes and alcohol! And if you've studied the list carefully, you'll see that at least 17 of the top 25 global health risks are related to or influenced by diet. of all risk factors are therefore diet-related! That should make us think. And it should remind us of the importance of eating healthy.
What is healthy eating?
Proper nutrition provides the body with important substances that it needs to maintain all of its functions. At the same time, a healthy diet contains substances that protect against negative influences.
Hippocrates was of the opinion: "Food should be our medicine ". And he was right about that. Because there are actually foods that not only provide the body with all the important nutrients, but also demonstrably support it in protecting itself, e.g. from bacteria, viruses and fungi, from cell degeneration, signs of aging, environmental toxins and much more.
You are probably already familiar with many of these foods without knowing their amazing abilities. Most people are amazed when they find out that they don't need complicated dietary supplements and certainly no artificial preparations to feel completely healthy - but that many natural foods are full of vital substances that have incredible health-promoting potential.
This book contains only dietary recommendations, the effectiveness of which has been proven based on current research.
The individual foods in this eBook contain an above-average level of nutrients and a mix of vital substances, each of which has particularly positive properties. Be it due to certain vitamins or mineral combinations, due to special plant ingredients or high-quality micronutrients - the foods presented here have been selected so that you can use them to consume vital substances far beyond the "normal" level.
You will see that instead of complicated recipes, individual foods are suggested to you. How you combine them, whether you want to consume them raw or cooked, is entirely up to you. Because with all the concern for your health, it is important that you eat with pleasure. You have to like it and tolerate the food. So choose what you like from the foods listed here. Try what you don't already know, vary the preparation. If you supplement your menu with the foods mentioned here as often as possible, you will optimally supply your body with important nutrients, lay the best foundation for fitness, health and beauty and at the same time create effective protection against numerous diseases.
For inspiration on what healthy meals can look like, you will find a small bonus at the end of this book: An excerpt from the cookbook Slim & healthy with low carb. In this cookbook, which is primarily aimed at people who live healthily and want to watch their weight, you will find recipes that mainly consist of power foods. Just click into it.
What happens when there is a lack of nutrients?
It has long been known that substances from the environment or metabolic products from one's own body can cause diseases. But the lack of certain substances in the diet can also significantly increase the risk of illness.
Because if important nutrients are missing, the body is unable to carry out its normal defense mechanisms, build cells properly or maintain important functions.
Imagine playing Scrabble. You have enough of all letters that you could put a few words together - only the vowels are too few. So even though you're actually only missing a letter or two, you can't get the word you want.
Your body is exactly the same when a building block is missing. No matter how much of the other components there may be - if one or the other substance is missing, your body cannot work properly. For example, it cannot put together the proteins necessary to build cells or there is a lack of messenger substances that transmit information in the body. So make sure that all the necessary nutrients are always available. Almost all known vitamins, tooth-rich minerals and trace elements, but also some amino acids and fats, are particularly important.
Can food actively protect against disease?
Your cells are under stress! They are constantly attacked by intruders, environmental toxins and their own metabolic products. Your immune system works hard to protect your cells.
So it is important to support this by providing protective substances in sufficient quantities. These protective substances are mainly antioxidants, the so-called secondary plant substances, as well as certain vitamins, minerals and trace elements. They are particularly effective when they are in an optimal ratio to one another. Because the ratio of the respective protective substances to each other can ensure that their effects mutually intensify each other enormously.
So it is the interaction of the individual protective substances that matters. Incidentally, this is also the reason why food supplements in which only a few vital substances are isolated are much less effective than natural bioactive substances ingested through food. An important effect of these substances is that they protect the cells and thereby prevent damage to the cells and the genetic material (DNA).
![Sandra C. Anderson - Superfoods Cookbook [Second Edition]: Powerful Foods to Energize, Detoxify, and Lead a Healthy Lifestyle](/uploads/posts/book/343172/thumbs/sandra-c-anderson-superfoods-cookbook-second.jpg)
