You may have already read or heard this term superfood. They are also called functional foods. The term derives from the life of nutrition and refers to foods whose composition has shown that consumption is extremely beneficial to our health. The presence of so-called phytochemicals (carotenoids, flavonoids, glucosinolates, phytoestrogens) stands out in this composition.

Many of the positive effects of consuming these foods in the fight against certain diseases, especially cardiovascular diseases and certain types of cancer, have been found to be directly related to phytochemicals. Phytochemicals are found mainly in plant-derived foods and are responsible for the color of those foods. For this reason, there is a so-called "rainbow diet" that tries not only to eat vegetable foods, but also tries to mix all colors. It is not important to do it in the same dish or diet, or during the day or week, but it is a good nutritional strategy to ensure that you enjoy the benefits of different types of phytochemicals. Another important aspect of these foods is their nutritional density. Nutrient density refers to the relationship between food calories and micronutrients (vitamins, minerals, phytochemicals, fiber, etc.).

There is also a table that considers key nutrients (lipids, proteins, carbohydrates), especially proteins, to classify nutrient density. The more nutrients supplied per Kcal, the higher the nutrient density. Sugar and alcohol result in very low nutrient concentrations, which provide only calories, not micronutrients or protein. The limits of maximum nutrient density are, for example, broccoli and spinach. They are low in calories but provide large amounts of micronutrients and phytochemicals.
Below are some of these superfoods and their characteristics. Of course, there are many others that we can think of that way, not just these. However, they are good examples of foods that should be included in the diet on a regular basis to protect our health and improve bike performance.
1. Lettuce, spinach and other green leafy vegetables

They are the most nutritious foods because they provide us with fewer calories. It contains antioxidants, carotenoids and lutein. Rich in dietary fiber, vitamins A, C, K, iron and calcium. They protect us from coronary artery disease and heart attack. They promote immune function. Like all foods rich in fiber, they help cleanse the intestinal tract and reduce the risk of hemorrhoids and intestinal cancer.
Recommended every day. Our advice is always to start with them as a first course or as a beginner. By the way, about this. Sometimes we see salads that make us laugh. It does not apply to eat two small leaves of lettuce soaked in vinegar and oil. Cut yourself and don’t insert enough. In general, the more lettuce you have, the less chops and custard you have.
2. Black tea and green tea

Green tea is high in antioxidants, but both types of tea are high in antioxidants. Its normal consumption is associated with a reduced risk of suffering from certain types of cancer and heart disease. They are great ideas for replacing carbonated and alcoholic beverages. If you want to sweeten them, we recommend using honey or agave syrup.
3. TRADE

They are an excellent source of the phytochemical lycopene and appear to play an important role in reducing the risk of cancer (primarily prostate cancer) and heart disease. Regular or daily intake is recommended. It has been found that in the form of soups and sauces, the concentration of lycopene is high and also promotes absorption. So adding natural tomato sauce to whole wheat pasta is a great idea to improve the quality of your diet.
4. Walnut

Nuts in general (almonds, hazelnuts, chestnuts, etc.), but walnuts in particular are great foods with the characteristics considered superfoods. The most famous feature is the high content of omega 3 fatty acids. This type of fatty acid has a positive effect on preventing heart disease and preventing cancer. They are a great source of vegetable protein and are rich in fiber. Of course, only if you are allergic, just taking 3-5 nuts a day will help.
5. Yogurt (ordinary and Greek)

Yogurt is a great source of calcium, protein, vitamin B12, potassium, magnesium and zinc, but above all, it provides probiotics that protect the gut microbiota. The advantage of Greek yogurt is that the higher the density, the more probiotics and protein.