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Incoparting superfoods for a healthier diet - Coggle Diagram
Incoparting superfoods for a healthier diet
Acai berries
high in antioxidants, healthy fats, fiber, B vitamins, magnesium, potassium and phosphorus
may lower oxidative stress and inflammation, thus promoting brain health
diets rich in antioxidants and anti-inflammatory polyphenolic compounds may lower the risk of these diseases
Kale
very low in calories and high in omega-3 fatty acids
help fight inflammatory conditions such as arthritis, asthma and certain autoimmune disorders.
high in vitamins A, C and K as well as calcium, manganese, antioxidants and iron
support vision, prevent blood clots, support bone health and boost metabolism.
Black Garlic
fresh garlic that has been fermented for a period of time at a high temperature under high humidity
As compared with the raw garlic, black garlic has a typical black color, sweet taste, and chewy texture without the offensive odor
The duration of fermentation varies depending on cultures, manufacturers, and purposes.
bioactivities including anticancer, anti-obesity, antioxidant and neuroprotective effects.
Chia Seeds
best plant-based sources of omega-3 fatty acids, which have numerous health benefits
loaded with quality protein
may prevent the development of various chronic diseases such as cardiovascular diseases and diabetes
high content of linoleic and alpha-linolenic (ALA) fatty acids. 60% of the oil in chia seeds is from these omega-3 fatty acids.
excellent source of many essential minerals but a poor source of vitamins
high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium
Legumes
good source of nutrition, particularly low‐fat proteins
Common types of legumes include chickpeas, red beans, soy beans, mung beans etc
loaded with protein
Good for the heart
Rich in fiber and iron
Kefir
fermented dairy product
an alcoholic milk beverage produced by fermentation of milk with kefir grain as the starter culture.
contain a bacteria-yeast mixture, clumped together with milk proteins and complex sugars.
Lactic and acetic acid bacteria produce a wide range of antimicrobial compounds, exerting inhibitory action against food-borne pathogens and spoilage microorganisms.
Green Tea
contains a lot of catechins
Catechins are natural antioxidants that help prevent cell damage and provide benefits such as preventing neurodegenerative disorders
reduce the formation of free radicals in the body, protecting cells and molecules from damage
Green tea contains less caffeine than coffee
contains the amino acid L‐theanine, which can work synergistically with caffeine to improve brain function.