“superfood” Vs “superfruit” How much should you eat each day?

Get to know superfood and superfruit.

superfood (superfood) : food with high nutritional value Loaded with healthy ingredients: protein, vitamins, minerals, antioxidants, fiber, and healthy fatty acids such as deep-sea fish with fish oil, brown rice, oats, barley, quinoa, chia seeds, Greek yogurt, tomatoes. Garlic, Ginger, Cinnamon, etc.

superfruit (superfruit) part of superfood is a fruit that is rich in antioxidants and other beneficial nutrients such as vitamins, minerals, fiber and phytonutrients, including berries such as goji berries, acai berries, cherries, strawberries, blueberries, cranberries Ree, pomegranate, plum, kiwi, grapefruit, peach, banana, avocado, etc.

superfruit (Cr. thespruceeats.com)

health benefits of superfruit

Any fruit that has been called superfruit It contains large amounts of antioxidants. Which is latent in various parts of the fruit, including the peel, seeds and flesh of the fruit. When eaten, there are various benefits as follows.

1. Strengthen the immune system. from antioxidants, vitamin C and phytonutrients It is found in most berries.

from the research of Food Sci Technol Year 2018 reported that superfruit at Acerola Cherry 100 grams contains 1,500 – 4,500 milligrams of vitamin C, 50 – 100 times more than lemons, which are essential to strengthening the immune system. Helps normal functioning of the immune system

2 eye care The antioxidants lutein and zeaxanthin are high in superfruit Help care and protect your eyes. Goji berry extract increases blood levels of zeaxanthin and antioxidants. Help to reduce the incidence of macular degeneration.

Fruit helps control weight (Cr. cleanfoodcrush.com)

3. Help control weight super fruitHigh fiber foods such as goji berries, grapefruits, acai berries, apples, prunes and pears help reduce appetite. not hungry often and stimulates the excretion and intestinal function

4. Reduce the risk of chronic disease. such as cancer, cardiovascular disease high blood pressure type 2 diabetes

Eat fish every week (Cr. taste.com)

Another Importance of Super Fruits is that some types of dietary fiber areprebiotics such as pectin, inulin, which is food for the good microorganisms in the large intestine. also known as probiotics Helps in excretion intestinal care The strength of the “gut” is the beginning of good health.

(Cr. honestyyummy.com)

Because we get free radicals into the body every day. from metabolic processes in the body Air pollution, toxic fumes, various chemicals from outside by free radicals that occur to destroy cells to deteriorate. an inflammatory process Including the potential to mutate into cancer cells.

so Therefore, the body should receive sufficient antioxidants such as vitamin A, vitamin C, flavonoids, polyphenols, which can be obtained from superfruits. such as plums, pomegranates, grapefruits, peaches, raspberries, blackberries, and blueberries for anti-inflammatory and free radical control.

Chantima Keyanon, food and nutrition scholar

Chantima Keyanon Food and nutrition scholar, Nestle (Thai) Co., Ltd. recommends How to eat superfood and superfruit that

“Choosing food to increase health benefits. that is more than receiving general nutrients superfood and superfruit a good choice It’s like showing love to yourself through eating healthy food.

(Cr. eatthis.com)

Because this type of food has high nutritional value. Rich in vitamins, minerals, and other antioxidants that are beneficial to the body. Helps to be healthy and helps reduce the risk of various diseases

taking care of yourself to be healthy in addition to increasing food intakesuper food and super fruit each day already What is not difficult to do is It is recommended to drink enough water and rest. including regular exercise as well.”

Eat colorful fruits and vegetables (Cr. freepik.com)

How many superfoods and superfruits can you eat to get the most out of it?

1 Eat a variety of fruits and vegetables. The more colors, the better. Because each color of vegetables and fruits will indicate that there are phytonutrients (Phytonutrients), which are antioxidants vary.

2. Add fruits and vegetables to every meal, following the 2:1:1 principle. A simple way to remember is that each dish mustContains 50% of fruits and vegetables Or equivalent to half a plate at every meal, two parts rice, flour, noodles or bread, and one part meat, tofu, egg or protein source.

super food (Cr. wallpaperabyss)

3 Choose a super fruit or superfood as a snack. including grains and nuts instead of crunchy snacks will get a high fiber diet and rich in vitamins and minerals that are beneficial to the body

may choose to eat the whole or if blended into fruit juice It is recommended to spin without splitting to get fiber. and drink in moderation To avoid excess fruit sugar content.

healthy sandwiches (Cr. eatingwell.com)

Or choose a ready-to-drink cereal drink that contains a group of ingredients. superfood and superfruit such as rice, oats, gojiberry, and other natural ingredients that help keep you full and healthy.

Grapefruit and Pomegranate are superfruits (Cr. realfood.tesco.com)