The reason why oats is a nutritional powerhouse is they contain minerals, vitamins, phytonutrients and is high in fibre and protein. The variety of nutrients in oats makes it a complete superfood. It not only reduces the risk of heart disease but also helps with weight management, diabetes, boosts the immune system and lowers cholesterol.

Nutrition

Oats are a great source of protein with a protein content of up to 24%. The major protein present is avenalin with oats been the only grain which has it. Furthermore, its protein is of such high quality it’s equivalent to milk and meat. Another nutrient unique to oats is the antioxidant avenanthramides which protect the circulatory system and fight inflammation.

Most of the nutrients reside in the oat bran which also has the most soluble fibre that lowers LDL cholesterol. The type of fibre which has been shown to be most effective is beta-glucans. They bind to cholesterol in the intestines and prevent it from being reabsorbed. In addition, beta-glucan helps stabilise blood sugar levels. The fibre in oats slows digestion and is necessary for a healthy digestive system.

Oats are rich in phytonutrients like polyphenols, caffeic acid, ferulic acid, lutein, ligans and phytoestrogens. Oats contain minerals like iron, selenium which is also an antioxidant, magnesium, manganese and copper which are vital for the body to function. It is a good source of vitamin E and B vitamins like thiamine, folic acid, biotin and panethoic acid.

Health Benefits

The original health benefit of oats was their ability to reduce cholesterol due to beta-glucans. Many studies have shown this to be true. Eating a bowl of oats a day can reduce cholesterol by up to 20%. Consequently, this means a significant reduction in the risk of heart disease. The other health benefit of beta-glucans is their effect on blood sugar levels. They slow the metabolism and absorption of sugar which stabilises blood sugar levels. Eating refined grains like white rice can cause spikes which play havoc with blood sugar levels. Oats have an all round positive effect on the cardiovascular system by reducing blood pressure, protecting against plaque build up, maintaining blood sugar levels and reducing cholesterol. It’s a top quality superfood which protects against heart disease.

Eating oats can help you maintain or lose weight. A bowl of oats for breakfast can leave you feeling full for longer. Furthermore, a breakfast high in protein is very effective in helping you to lose weight. Another health benefit of oats is they boost your immune system. The beta-glucans assist white blood cells in fighting off bacterial infections.

Cooking

Oats come in several varieties and they can be used in many recipes. Rolled oats are the most popular as they are fairly quick to cook and minimally processed. They are steamed and rolled into small flat flakes. Similarly, steel cut oats are even less processed and are just shopped into small pieces. As a result they take the longest to cook. Quick oats are similar to rolled oats but are just rolled longer so they take less time to cook. Finally, instant oats are the most processed and only require hot liquid to cook. Most of them have added sugar and so wouldn’t recommend them.

Oats can be eaten raw or cooked. They are mostly eaten for breakfast as part of muesli or granola. Oats are also are eaten as porridge which is oats cooked with milk or water. They can also be baked and are used in flapjacks, cakes, cookies and bread. A great way to start the day is to have a bowl of porridge with extra superfoods like blueberries, banana, honey or cinnamon added on top.

Supplements

There are beta-glucan supplements which are widely available. They provide similar benefits to eating oats but are easier to add to your diet. Our favourite is Beta Glucan from Vitabase which uses a good quality source and is suitable for everyone.  Alternatively, if you want the real thing we highly recommend Bob’s Red Mill Oats.

Broccoli nutrition

What makes broccoli special are the glucosinolates: sulphorophane and indole-3-carbinol which are powerful pyhtochemicals that have been shown to have anti-cancer properties. Sulphorophane works by limiting oxidation and promoting enzymes which inhibit carcinogens. Another cancer fighting nutrient in broccoli is the indoles, in particular, indole-3-carbinol which aids in DNA repair and combats cancer. It disrupts estrogen metabolism by blocking receptors which reduces the risk of breast and ovarian cancer developing as well as limiting their growth.

Other nutrients in broccoli include alpha-lipoic acid which is a fatty acid that has antioxidant properties and is naturally produced by the body. However, the amount produced is not enough to fight off disease and inflammation. Topping up by eating broccoli will help keep you healthy. Additionally, it contains vitamin A and E which work with ALA to improve your skin. It also contains the antioxidants lutein and zeaxanthin which help with eyesight. It is also rich in flavonoids, vitamin C and fibre which help reduce the risk of cancer. Broccoli is also a good source of calcium and helps maintain bones. It is rich in folate which is necessary for bodily functions and is essential for a healthy pregnancy. Another B vitamin in broccoli is B₆ which is good for mental health. Finally, it is high in coenzyme Q₁₀ which as many health benefits such as maintaining a healthy heart.

Health Benefits of Broccoli

Broccoli is packed with nutrients that improve health. Furthermore, it is high in fibre and low in calories and therefore helps you lose weight and maintain a healthy digestive system. As mentioned above, its most important contribution to your health is its anti-cancer properties. It has been shown to have an impact on breast, prostate, lung, colon and bladder cancer due to its phytochemicals. It also helps boost and keep your immune system strong due to the vitamin C.

Another health benefit is that it improves vision due to the phytochemicals lutein and zeaxanthin. Studies have shown healthy diets which contain those phytochemicals reduced the deterioration of the eye and lowered the chances of cataracts. Lutein also has an impact on cardiovascular health by acting as an anti-inflammatory reducing plaque in arteries. Furthermore, the coenzyme Q₁₀, potassium and folate also improve your heart. The folate in broccoli is important in preventing spina bifida during the early stages of pregnancy. The minerals present in broccoli such as calcium, potassium and magnesium help protect against bone diseases.

Cooking

When buying broccoli, look for ones which have a deep green colour and are smaller as this is a sign on increased phytonutrients. The smaller ones also have more flavour. It is best to store the broccoli in the fridge where it can last up to a week. However, frozen broccoli can be bought which lasts longer.

Broccoli doesn’t take long to cook and can be steamed or boiled. The stem takes a little longer to cook at about 7 minutes while the florets take 5 minutes. It can be eaten raw but steaming is the best way to go as boiling it can cause the broccoli to lose the water soluble vitamins like vitamin C and the B vitamins. However, cooking it can make the phytochemicals like leutin more bioavalible. It goes well in soups, stir fries, salads or as an accompaniment to rice and pasta dishes.

Broccoli Supplements

If you lack the time to cook or don’t like eating your veggies, then supplements are a great way of getting the benefits of broccoli. We recommend Jarrow Formulas BroccoMax which contains broccoli extract and is a powerful supplement. This is the most convenient way to improve your health and beats eating broccoli with every meal. However, don’t forget to include broccoli in your diet.

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What are superfoods, they are simply foods which are beneficial to your health. Certain foods such as those described as junk foods can increase the risk of disease. In contrast, superfoods have been shown to decrease the risk of heart disease, cancer, diabetes and improve health by providing optimal nutrition. They are found in all food groups and range from the mundane like spinach to the exotic like the acai berry.

Diet and Disease

In the west, the increased intake of highly processed foods, increased portion sizes, lack of variety and reduced intake of fruits and veg have coincided with the explosion in killer diseases such as diabetes and heart diseases. Such diseases can be prevented or delayed by eating a healthy diet containing superfoods and an active lifestyle.

The food that you eat not only affects your weight in the short term but more importantly, the risk of diseases in the long term. Scientists have established that diet is a significant factor in many diseases. For example, diets rich in fruit and veg have been shown to reduce the risk of cancer. As a result, wise choices should be made about the food you consume. By adding superfoods to your diet, they will help boost your immune system, improve skin, lead to a healthy heart, help with weight control and reduce the risk of diabetes and some cancers.

Nutrients

The reason why superfoods are great is due to the quantity of micronutrients and quality of macronutrients. The macronutrients in superfoods include unrefined carbohydrates with fibre, monounsaturated fats and polyunsaturated fats (not all fats are bad). But where superfoods excel is the variety and amount of micronutrients. They are essential in maintaining the body and keeping you healthy. These include vitamins and minerals which are widely known. Less well known are phytochemicals which are found in plants and have an impact in fighting diseases. For example, micronutrients act as antioxidants which protect the body from free radicals in our environment that can cause cancer and heart disease.

Eating for health

By eating a balanced diet which includes superfoods, it is possible to live a healthy life. Taking care of yourself includes educating yourself about the foods which are best for you and making the right choices. It’s not hard to add superfoods to your diet. You could easily add seeds or beans to a meal, buy fruits as a snack or substitute green tea for coffee.  Such steps could lead to a long, healthy and disease free life.

Superfood Supplements

It’s not always possible to eat well due to various reasons such as a lack of time. This is what makes supplements a great addition to a healthy diet. In fact, I would say it is extremely difficult to get all the nutrients from just food with our hectic lifestyles. That makes dietary supplements a necessary. We highly recommend Enfuz Advanced as a superfood supplement. It’s a pack which contains fish oil, probiotics, vitamins, minerals and antioxidants your body needs to stay healthy.

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