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Brenton Barker

Five Affordable Superfoods To Boost Your Health

Recently, ‘superfood’ has become a buzzword in the world of nutrition and health. But do superfoods really exist? You bet they do, and they have amazing health benefits, too.

affordable superfoods ginger

Did you know there are specific foods that can help boost your immune system and improve your overall health and well-being?

Superfoods contain bioactive elements like polyunsaturated fatty acids, essential vitamins and minerals, amino acids, and probiotic organisms that contribute to this benefit.

Researchers have become increasingly interested in studying the effects of these ingredients on the body, leading to a constantly expanding list of superfoods.

Here are five lesser-known superfoods worth exploring.

Five superfoods that may improve your health

For the immune system to work effectively, it requires essential vitamins, minerals, and trace minerals. Numerous studies indicate that consuming a nutrient-rich diet can enhance the immune system’s performance, prevent illnesses, and, in some instances, reduce the likelihood of developing certain types of cancer.

1Royal Jelly

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Royal Jelly is a nutritious food that is rich in proteins. It is produced by young bees and has a smooth texture with a slightly bitter flavour. The jelly contains twenty-nine amino acids, with aspartic acid being the most abundant. Its sugar content mostly contains 90% glucose and fructose, with the remaining 10% comprising various glycosides.

Royal Jelly possesses fatty acids that act as a natural antimicrobial agent. It also has peptides that give it antibacterial properties, which help strengthen muscles and bones, thanks to the high amino acid count in the jelly.

Research has shown that high levels of vitamin B, which acts as a neurotransmitter, can enhance neurological disorders. Additionally, Royal Jelly contains vitamin B1, tryptophan, and phosphorus, which are proven to increase red blood cells and slow down anaemia, which is commonly observed in older adults.

2Garlic

Garlic not only tastes great, but it also has a delightful aroma that enhances the flavour of any dish. It’s rich in more than 30 sulfur compounds, which contain antibacterial and anti-inflammatory properties.

In addition, garlic contains various essential enzymes and amino acids, making it helpful in treating the common cold, arthritis, cancer, and constipation.

Black garlic is a superfood popular in Asia that contains 50% more antioxidants compared to its white garlic counterpart. Furthermore, black garlic has been found to be effective in treating various conditions like Type 2 diabetes, colon cancer, and heart disease.

3Tea

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Tea, produced from the leaves of the Camellia Sinensis plant, is the second most consumed beverage worldwide. Its immense popularity has resulted in extensive research exploring its numerous benefits.

Tea goes through a process of drying, steaming, and fermentation, which releases polyphenols that aid in oxidation. Tea is considered a superfood due to its ability to promote antioxidant activity in the body. The polyphenols in tea are responsible for circulating and scavenging free radicals, which helps with the antioxidant activity within the body.

Tea contains:

  • 36% polyphenols

  • 25% carbohydrates

  • 15% proteins and approximately

  • 5% amino acids

According to research, women who consume a minimum of 5 cups of green tea daily have notably lower chances of succumbing to stroke and cerebral infarction (a specific type of stroke) when compared to those who consume less than a cup per day. More specifically, the risk of stroke is minimised by 42%, while the risk of cerebral infarction is reduced by 62%.

Consuming green tea is associated with a reduced risk of stroke -42% Source: JAMA Network

The substances in tea that can help prevent cancer include polyphenols, green tea catechins, and thioflavins found in black tea. Additionally, tea’s antioxidant properties may be useful in treating neurological diseases and slowing down the ageing process. Furthermore, the catechins present in tea can also benefit the heart.

4Ginger

Did you know that ginger is considered a ‘superfood’? This herbaceous plant originally came from Southeast Asia but can now be found in many tropical countries. Ginger root is composed of 80% water and is loaded with essential vitamins and minerals such as potassium, zinc, and polyphenols.

According to a study conducted in 2018 involving 60 individuals with hyperlipidemia, those who consumed 5 grams of ginger-pasted powder daily experienced a significant decrease of 17.4% in their LDL (bad) cholesterol levels within a 3-month period.

As a natural remedy, ginger has been found to help alleviate morning sickness in women and reduce muscle pain after intense physical activity. Garlic also contains significant health benefits, such as high levels of vitamin C and zinc, which have anti-inflammatory properties.

5Kefir

Kefir is a refreshing and easily digestible type of fermented milk. This process involves alcoholic and lactic microorganisms. Kefir is packed with vitamins, minerals, and proteins that have a higher biological value than even yoghurt.

Kefir is rich in amino acids and vitamin B complex, making it an effective protein synthesiser. What sets it apart is its high concentration of Co2, which forms a gel-like substance that coats the digestive tract, improving the absorption of nutrients.

Consuming kefir can enhance the immune system by alleviating intestinal issues and promoting a robust and healthy microbiome. This fermented dairy product contains significant quantities of beneficial yeast and bacteria that break down lactose, making it an excellent choice for individuals with lactose intolerance.

Whole fat kefir is an exceptional source of calcium and vitamin K2, which plays a crucial role in calcium metabolism and is essential for maintaining strong bones. Incorporating K2 into your diet has been proven to decrease your chances of experiencing fractures by up to 81%.

Sum it up

It’s evident that superfoods provide numerous health benefits. These foods are rich in antimicrobial and antibacterial properties, fibre, fatty acids, and essential vitamins, making them an indispensable part of a healthy diet.

Superfoods have been recognised for preventing various diseases, including cardiovascular disease, metabolic syndrome, diabetes, and obesity. However, they should not be relied on as the sole source of nutrition. Instead, they should be incorporated into a balanced diet and regular exercise. In today’s fast-paced lifestyle, superfoods can help fill any nutritional gaps.

At Healthypedia, we understand the importance of superfoods and their significance for maintaining good health. Remember, with so much misinformation out there, it’s essential to determine between fact and fiction, particularly when it comes to your well-being.

Want to learn more?

In this TEDx Talk, Dr. Barnard, a prominent researcher who has conducted numerous studies on the effects of diet on diabetes, obesity, and chronic pain, looks at the power of brain food. Dr. Barnard has also led seminal research on the role of diet in type 2 diabetes, which the National Institutes of Health funded.


Healthypedia FAQ

Incorporating superfoods into your diet can provide your body with essential vitamins and minerals that help boost its defence against disease. These nutrient-dense foods can also aid in weight loss, increase energy levels, and even reduce the effects of ageing on the body.

To achieve your health goals, incorporating superfoods into your daily diet can be a simple and effective way to improve both your physical and mental well-being. Consuming these superfoods at least five times daily lets your body absorb its full range of nutrients.

It's important to note that greens powders should not be relied on as a replacement for a balanced diet that includes whole foods. However, according to nutritional experts, incorporating greens powder into a healthy diet can boost vitamins and antioxidants.

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