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4 Science-backed Super-foods You Should Consider Eating

Dr. Areej Haroon

1 min read

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The term ‘super-food’ was coined around World War I, as an advertisement campaign and food marketing strategy. Enthusiastic campaigns were designed around this word to promote certain food items, and this word was further endorsed by medical journals and physicians.

However, subsequent research has shown that although these ‘superfoods’ are nutritious, this term has a more economic impact, than health impact, and is more useful for driving sales. Thus, focus more instead on science-backed ‘nutritious’ options rather than running after these superfoods. Here is a list of some healthy ingredients that are beneficial for health.

1- Garlic:

Evidence suggests that garlic has great cardiovascular health benefits, in combating hypertension, high blood cholesterol and even improving fasting blood glucose levels. If you are a diabetic looking for a way to improve your health, then garlic is a great option. Consume it raw daily after approval from your healthcare provider, and protect your heart through this wonder of nature.

2- Spirulina:

This is a type of alga, with a 55 to 70 percent complete protein content. This blue-green alga was investigated when NASA showed interest in it for use in space missions. Among other anti-oxidants and micronutrients, spirulina also has high beta-carotene content, pro- and pseudo- vitamins, as well as trace minerals.

Moreover, this food item comes with the ability to dramatically decrease LDL-C which is a type of bad cholesterol. Even the total cholesterol is overall lowered with the help of spirulina. Additionally, spirulina has a good safety profile, and high anti-inflammatory and anti-oxidant properties. Patients of diabetes and other cardiovascular diseases can benefit greatly from this food supplement. The only downside is that it is awful tasting.

3- Dark Berries:

Nobody can deny that dark berries are yummy. But apart from being delicious, these little treats are powerhouses of nutrients—containing high content of anthocyanins and pterostilbene as well as flavonoids. Commonly identified superfood dark berries include blueberries, cherries, cranberries, raspberries and goji berries.

Dark berries are rich in fibre, manganese, vitamin K, more than 18 amino acids, vitamin C and E. Many superfoods are used in Eastern medicine to help treat chronic diseases, and berries are no exception. They are helpful for people suffering from liver, eye and kidney diseases.

For older people, the great benefit has been found in berries in that it influences brain activity and improves memory. This is due to a growth factor known as BDNF that could also work for young people.   

4- Leafy greens:

Leafy green vegetables, including beetroot, have a high content of iron, vitamin D, as well as nitrates. Nitrates have been used in medicine to dilate vessels and treat conditions such as angina. Leafy greens such as collard greens, dill, beetroot, arugula, and turnip greens are powerhouses of nitrates that could help prevent many cardiovascular diseases by dilating vessels and improving blood flow.

If you want to know more about ‘superfoods’ and how you should incorporate them in your diet, then seek help from a professional nutritionist and expert who can guide you through your daily superfood consumption.

Oladoc.com can help you find the right person for your health needs. Book an appointment with a top nutritionist in Multan, Lahore and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Areej Haroon - Author Dr. Areej Haroon is a Dietitian practicing in Karachi. Dr. Areej Haroon has the following degree: MBBS and has 13 years of experience.She is very passionate about her field and likes to write articles for the sake of educating people
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