Superfoods are perfect allies to maintain a balanced diet even during Christmas, when meals tend to be more abundant. These foods are packed with essential nutrients, such as antioxidants that fight cellular aging, healthy fats that protect the heart, fiber that improves digestive health, and phytochemicals responsible for the natural colors of foods and numerous health benefits.
Among the highlighted phytochemicals in superfoods are carotenoids, found in foods like carrots, sweet potatoes, and pumpkin, which are powerful antioxidants that improve visual health and take care of the skin. They also contain flavonoids, which are abundant in red fruits (blueberries, raspberries, blackberries), chickpeas, soy, green and black tea, and Ginkgo Biloba berries. These phytochemicals act as antioxidants and protect against pollution, fungi, and bacteria.
Incorporating superfoods into Christmas menus not only enriches meals with vitamins, minerals, and antioxidants, but also helps control calories and reduce the consumption of sugars and ultra-processed products. This helps strengthen the immune system, increase energy levels, improve digestive health, and maintain a positive mood.
To make the most of the benefits of superfoods during the holidays, it is best to opt for fresh, organic, and locally sourced products, reduce food waste by using ingredients to the fullest and cook healthily, preserving the nutrients in the foods.
Top superfoods for the holidays
While it is true that during the holiday season, one of the main highlights is food, it is important to consider that it is possible to enjoy each dish and eat healthily at the same time. To achieve this, the following foods should be incorporated:
- Turkey:
A lean meat rich in proteins, niacin, calcium, phosphorus, B-complex vitamins, potassium, and zinc. It is versatile and delicious, ideal for traditional and healthy recipes. - Green leafy vegetables:
Spinach, Swiss chard, arugula, and escarole are rich in fiber, antioxidants, and minerals, with minimal caloric intake. They can be served raw or lightly cooked to preserve their properties. - Whole grains:
Quinoa, amaranth, oats, and buckwheat are rich in proteins, fiber, and minerals. They help stabilize blood sugar and promote digestive health. - Berries:
Blueberries, currants, raspberries, and blackberries are rich in flavonoids, vitamins, and fiber, ideal for complementing desserts or as healthy snacks. - Yogurt:
A versatile base for dressings, sauces, and desserts. Choose natural, Greek, or probiotic varieties, without added sugars, to enhance intestinal and digestive health. - Tropical fruits:
Avocado, pineapple, mango, and papaya provide vitamins, antioxidants, digestive enzymes, and fiber, promoting digestive health and improving the skin. - Dark chocolate:
With a high cocoa content, no added sugar, and sustainably produced, it is a powerful natural antidepressant that improves mood and provides antioxidants. - Seeds and nuts:
Almonds, walnuts, hazelnuts, chia seeds, flax or hemp seeds are rich in omega-3, proteins, and fiber, ideal for including in salads, desserts, and bread. - Seaweed:
Spirulina, chlorella, and nori are sources of proteins, vitamins, minerals, and antioxidants, as well as excellent for detoxification and cardiovascular health.
What are superfoods and what are their benefits?
Superfoods are natural foods characterized by having a high concentration of nutrients, such as vitamins, minerals, and antioxidants, compared to other foods. They are attributed beneficial properties for health, such as preventing diseases, improving the immune system, and promoting overall health.
Some examples of superfoods are avocado, blueberries, salmon, broccoli, chia seeds, olive oil, pumpkin, chickpeas, and lentils, among others.
While superfoods can help improve health, it is important not to include them as the only food in the diet. It is recommended to consume them in combination with a balanced and varied diet. Additionally, some superfoods can be costly and not available everywhere.
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