Superfoods // My top 4 + their benefits

Superfoods door Rosalie Ruardy

Superfoods, I love them. My tiny kitchen is filled with a wide range of superfoods; from the well known goji berries and home grown wheatgrass to the less known baobab powder and lucuma powder.

This month my blog is all about superfoods. I will try to share my knowledge about as much superfoods as I can, in order to guide to way through the superfoods jungle.

I’ll start of with sharing my top 4 superfoods and their most important benefits:

  1. Maca powder
  2. Mulberries
  3. Goji berries
  4. Bee pollen 

Maca
Maca is a root from Peru. The root is cooked, dried and then made into powder. Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility. Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression.

Add Maca (about 1 tbs) to your smoothies or breakfast (oatmeal/granola).

Mulberries
Mulberries grow from the Morus Alba try mostly in Asia and Africa. Mulberry is a powerhouse of nutrients and is an excellent source of protein. 3 ounces of mulberry has 9 grams of protein. Mulberry is a huge source of iron, calcium, Vitamin A, C, E and K, Folate, thiamine, Pyridoxine, Niacin and fiber. The antioxidants found in mulberry repairs free radicals. Resveratrol, an antioxidant, is found plentiful in mulberries. It helps to promote heart health and overall vitality. Mulberry is also rich polynutrients like anthocyanin, flavonoids, lutein, zea-xanthin, B carotene and A carotene.

Add mulberries (about 2 tbs) to your breakfast, smoothies, salads or eat them as a snack. 

Goji berries
These small great berries have a huge list of benefits and nutrients:

  • They contain 18 amino acids including the 8 essential amino acids
  • Also 21 trace minerals including zinc, calcium, germanium, selenium and phosphorus
  • One of the highest sources of antioxidants (has anti-aging effect).
  • More protein than whole wheat (13 percent)
  • 180% of daily recommended Vitamin A intake per 1 ounce serving.
  • B vitamins B1,B2,& B6
  • Vitamin E (which is very rare in fruits)
  • More Vitamin C per ounce than an orange
  • Contains the anti-inflammatory agent beta-sitosterol which lowers cholesterol
  • Essential fatty acids such as omega 6 linoleic acid that regulate hormones and promotes body fat loss
  • Contains a complete spectrum of antioxidant carotenoids, including beta-carotene (a better source than even carrots) and zeaxanthin (protects the eyes). The goji berry is the richest source of carotenoids of all known foods.
  • 15 times more nutritional iron than spinach
  • Anti-bacterials & anti-fungals: sesquiterpenoids: cyperone and solavetivone
  • Engender a sense of wellbeing and optimism – known as the “happy berry”
  • Strengthens the immune system

Goji Berries are also a rich source of both selenium and germanium and have hence been used in a number of clinical trials involving cancer patients. When given to patients undergoing chemotherapy, the berries conferred significant protection for the liver. In Oriental medicine, they are said to correct chi deficiency, meaning that people with low energy, insomnia, heart palpitations, and even anxiety are more comfortable after consuming goji berries. The berries have 18 amino acids (higher than bee pollen) and 21 trace minerals, linoleic acid, and more beta-carotene than carrots.

Add about 2 tbs of goji berries through your breakfast, smoothies, juices, salads or snack them. 

Beepollen
Bee Pollen is made by honeybees, and is the food of the young bee. It is considered one of nature’s most completely nourishing foods as it contains nearly all nutrients required by humans. Bee-gathered pollens are rich in proteins (approximately 40% protein), free amino acids, vitamins, including B-complex, and folic acid. Here are 10 great reasons to add these little yellow wonders to your daily diet:

  • Energy: The range of nutrients found within bee pollen makes it a great natural energizer. The carbohydrates, protein and B vitamins can help keep you going all day by enhancing stamina and fighting off fatigue.
  • Skin: Bee pollen is often used in topical products that aim to treat inflammatory conditions and common skin irritations like psoriasis or eczema. The amino acids and vitamins protect the skin and aid the regeneration of cells. 

  • Respiratory system: Bee pollen contains a high quantity of antioxidants that may have an anti-inflammatory effect on the tissues of the lungs, preventing the onset of asthma.
  • Allergies: Pollen reduces the presence of histamine, ameliorating many allergies. Dr. Leo Conway, M.D of Denver Colorado, reported that 94 percent of his patients were completely free from allergy symptoms once treated with oral feeding of pollen. Everything from asthma to allergies to sinus problems were cleared, confirming that bee pollen is wonderfully effective against a wide range of respiratory diseases.
  • Digestive system: In addition to healthful vitamins, minerals and protein, bee pollen contains enzymes that can aid in digestion. Enzymes assist your body in getting all the nutrients you need from the food that you eat.
  • Immune boosting: Pollen is good for the intestinal flora and thereby supports the immune system. According to holistic health expert Dr. Joseph Mercola, bee pollen has antibiotic-type properties that can help protect the body from contracting viruses. It’s also rich in antioxidants that protect the cells from the damaging oxidation of free radicals.
  • Aphrodisiac: Bee pollen stimulates and restores ovarian function, therefore may be used to assist in accelerating pregnancy. As well as being a hormonal booster it is also a great aphrodisiac!

Add them (about 1 tbs) to your smoothies, breakfast or salads. 

Superfoods Top 4 by Rosalie Ruardy #superfoods #rosaliesrecipes

 

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