Incredible Ways These Popular Superfoods Can Improve Your Overall Health

Kale

When it comes to lists of superfoods, kale seems to be on the list all the time and is almost always near the top of the list. It is a dark, leafy green vegetable similar to spinach and mustard greens. Of course, this means kale is incredibly popular in salads, though many individuals also choose to blend it into their morning smoothie.

For every cup of kale, there are 2.2 grams of protein, 1.3 grams of dietary fiber, 80.4 milligrams of vitamin C, one hundred twenty-one milligrams of omega-3s, and 92.4 milligrams of omega-6s. Individuals can also expect to get six percent of their recommended daily intake of iron, as well as nine percent of calcium and six hundred eighty-four percent of vitamin K, among many others. The fiber and antioxidants help lower an individual’s risk of diabetes. Potassium in kale also helps reduce the risk of stroke and heart disease and helps prevent kidney stones. Two other health benefits are fewer bone fractures thanks to vitamin K and calcium and iron-deficiency anemia prevention.

Quinoa

Quinoa, pronounced ‘keen-wah,’ appears near the top of every list of superfoods, just like kale. It is an excellent alternative for traditional whole grains such as rice and can even be included in savory baked goods.

Nutrients in one cup of cooked quinoa include eight grams of protein, five grams of fiber, thirty-nine grams of carbohydrates, as well as fifteen percent of the recommended daily intake of iron, nine percent of potassium, nineteen percent of folate, and thirteen percent of zinc. Thanks to the high amount of fiber, individuals can expect health benefits such as lower cholesterol, reduced blood sugar, as well as weight loss. It is also perfect for vegetarians and vegans as it is high in protein. It is also gluten-free, so it is a ideal alternative source for the nutrients found in traditional whole grains that include gluten.