Superfood (superfood) is not only exotic chia seeds, spirulina or goji berries.Although it is loud about them, unusual Polish nutritional products can be proud of Polish pumpkin products, kale, linseed, cranberry, millet or sea buckthorn.It is worth taking advantage of their properties, because they are usually cheaper and easier to access.
This vegetable contains a lot of ingredients strengthening immunity and acting anti-cancer, so you should appear as often as possible in the autumn-winter menu.A glass of pumpkin purée provides 10 mg of vitamin C and covers seven times (!) The demand for vitamin A. It has a lot of fiber (7 g per glass) and carotenoids that protect against heart disease, cancer and eye diseases.It also contains magnesium, calcium and potassium.Pumpkin seeds are rich in zinc – in a handful (16 g) it contains 2.5 mg.They also provide phytosterols that limit the absorption of cholesterol from food.
How to eat a pumpkin?Pumpkin is great as a soup-cream ingredient, as well as in curries, goulash and pasta sauces.It is also delicious with spices, as the basis for cakes, cookies, pies and desserts.
These green leaves, reminiscent of cabbage (kale belongs to the cabbage family) seem to be a novelty, but they are not at all.Kale was one of the most popular vegetables in medieval Europe.No wonder – this plant is a treasury of nutritional value.It is rich in protein, fiber, calcium, iron, phosphorus, zinc, magnesium.Strong antioxidants, such as chlorophyll, lutein or sulforaphane, eliminate from the body substances damaging DNA and causing cancer, and also inhibit the growth of cancer cells.A glass of kale satisfies 90% of the demand for vitamin C, 100% – for vitamin A and 450-600% – for vitamin K. It also contains vitamins E and group B. Kale feels great in our climate, even likes frosts.It can be grown in a home garden, bought in a greengrocer or in a supermarket – washed and sliced should be available in the refrigerator throughout the year.
How to eat kale?Kale is raw (with lemon juice and oil), stewed, fried, in soups, and baked – as chips.Like every green leaf it’s great as a pesto ingredient.
It is a rich source of unsaturated fatty acids that can confidently compete in this respect with chia seeds.The ALA acids contained in it lower cholesterol and triglycerides in the blood.It also has a lot of fiber (3 g spoon).Siemia is the richest source of lignans, thanks to which it has a beneficial effect on intestinal function, it counteracts cancer, heart disease and inflammation.Flax seeds reduce blood sugar levels in people with type 2 diabetes. They also provide a lot of calcium – 400 mg per glass.The jelly from linseed has a protective effect on the throat, therefore it has a beneficial effect during infection.
How to eat flaxseed?To absorb as much fatty acids and lignans as possible, grind the seeds just before consumption.Ground milk can be added to cocktails, salads, soups, baked goods.Whole seeds will be diversified with breakfast cereals or bread, filled with boiling water and mixed with fruit to form jelly.
You should read it: Linseed – a power of nature!
These are the best nuts in terms of nutritional value.They have the most omega-3 fatty acids – just three pieces are enough to cover the daily demand.They are rich in protein (4 g in 7 nuts), fiber, folic acid, magnesium and phosphorus.They provide antioxidants for selenium, polyphenols and vitamin E. In comparison with other nuts, they have the highest antioxidant capacity.They contain arginine, an amino acid that protects against clots.Despite high fat and calorie content, they do not fatten.Studies show that people who eat walnuts regularly have less risk of weight gain.Most likely, they accelerate the burning of calories, and the combination of fiber, protein and fat reduces appetite.
How to eat walnuts?Shelled because of their high fat content, they quickly get rancid, so keep them in the fridge.It is best to buy nuts in the shells and shell the right portion just before eating.They are filling, so you can not eat a lot, but it’s worth adding a few to a porridge or a salad.Replace pine nuts with pesto.They also work well in a purse as a quick snack.
Check also: Nuts – learn about their health properties
Honey and other bee products
Honey, feathers and propolis are products with unusual nutritional and healing properties.They are rich in minerals, probiotics, enzymes, antioxidants and other beneficial substances with antibacterial, antiviral and antifungal properties.Pierzga (pollen collected by bees) is a rich source of easily digestible protein (25 g / 100 g), provides all the essential amino acids.It also contains vitamins B, C, E, carotenoids, lecithin.Propolis strengthens immunity and acts as an antibiotic.Many substances found in bee products are still unknown.They differ in composition depending on which plants are produced by bees.
How to eat honey?Do not cook honey because it loses some of the beneficial ingredients at high temperature.In order to assimilate them as much as possible, it is worth to dissolve every day a tablespoon of honey in a glass of warm water and drink after waking up.Dried feathers can be eaten directly (starting with a spoon a day) or added to cocktails.
These small red fruits have proven healing properties in research.Cranberry has strong antibacterial properties, thanks to which it effectively combats diseases of the urinary tract, digestive system, inflammation of the gums.The proanthocyanidins contained in these fruits do not destroy bacteria, but prevent them from adhering to the walls of organs such as the bladder or stomach, to the teeth and to the gums.In this way, they eliminate, for example, the bacterium Helicobacter pylori, considered the main cause of stomach ulcers.But cranberry juice, as well as fresh and dried fruits, should be included in the menu not only in a curative way, but also prophylactically.Cranberry is a mine of antioxidants.It contains vitamin C, beta-carotene, as well as polyphenols and flavonoids.These compounds counteract heart disease, reducing the level of bad cholesterol, and raising the level of good and preventing hardening of the arteries.Polifellin – ellagic acid contained in cranberry can cause the destruction of cancer cells and eliminate carcinogenic substances from the body.
How to eat cranberries?In the autumn season you can buy fresh cranberries, and throughout the year – dried, frozen and juice of these fruits (buy unsweetened!).These sour fruits are best mixed in cocktails with sweeter fruits.Dried can be added to porridge, baked goods, salads.The same amount of antioxidants can be found in a glass of juice with 25% cranberry, 1.5 cups of fresh or frozen fruit, in 28 g of dried fruit.