Superfoods

Much is being heard lately about Superfoods , products that are attributed almost magical properties in relation to nutrition. However, beyond the urban legends that concern powdered algae, berries from distant mountains or oils from hot deserts , the truth is that superfoods do exist and they are very close to home, especially in autumn.

By this we mean that, in reality, there is no magic food capable of endowing us with nutritional superpowers, but there are some whose quality and nutritional value is much higher than that of others with a higher caloric density.

They can stand out because they contain antioxidants, reduce the absorption of intestinal cholesterol, protect the liver, prevent cardiovascular and intestinal diseases or provide numerous fiber, vitamins or minerals essential for our metabolism.

None of them will make us more beautiful or endow us with youthful energy and vigor , but their regular and continued intake can provide long-term health benefits, without having to consume large amounts. Here are five that you can savor in the fall:

1. Mushrooms

Mushrooms, which are the true flowers of autumn, stand out for their low caloric value and their high satiating power. This means that we can eat many without fear of fattening and also, they will take away our hunger.

But they also stand out for having a high content of antioxidant compounds -some of which have yet to be studied in depth- that help prevent cell aging and cardiovascular problems.

In addition, they have a certain beneficial probiotic power at the level of the intestinal biota. This is due to its high content of polysaccharides that are not digestible by the digestive system but are digestible by the intestinal flora . Some can also provide essential amino acids .

2. Chestnuts

Chestnuts stand out because, being a dry fruit, their fat content is very low; its floury meat, which has 34% carbohydrates and only 1.25% fat and 1.63% protein. And yet, 52% of chestnuts are water, which actually makes them a nut with a relatively low caloric content, about 200 Kcal per 100 grams.

In addition, despite their sweet taste, they are suitable in moderation for diabetics, since their high fiber content, up to 6.7 grams per 100 of product, prevents blood sugar from rising too much.

On the other hand, they have a very important contribution of potassium -almost 500 milligrams per 100 grams-, a regulator of the cell membrane that stimulates the drop in blood pressure and diuresis, and at the same time prevents cramps. Finally, chestnuts stand out because their protein fraction contains all the essential amino acids for humans.

3. Sweet potatoes

It is a relatively caloric tuber, as it has 115 Kcal per 100 g. However, this data can be misleading, since its real content in free sugars does not reach 5 g per 100 g; the rest is starch, insoluble fiber, and 3 g of dietary fiber. On the other hand, they provide vitamins A, C, B1, B2 and B6 and minerals such as potassium, phosphorus, sodium or calcium.

As if that were not enough, the sweet potato is almost completely fat-free, but it does have 12 mg per 100 g of phytosterols, compounds that block the absorption of cholesterol from food. In other words, it acts as an antinutrient but in a positive way, since it can prevent the entry of cholesterol from fatty foods, something dangerous for people with bad cholesterol that is too high. And therefore, it has all the essential amino acids for human metabolism.

4. Pumpkin

To begin with, pumpkin pulp has a large amount of concentrated nutrients for a relatively low caloric value, since 100 g of pumpkin only offer 28 Kcal. It is also rich in fiber and low in fat, which makes it very good from the point of view of hypocaloric diets.

But, in addition, pumpkin pulp is full of natural polyphenolic flavonoid compounds, such as ß-carotene (responsible for the orange color), lutein and zeaxanthin. All of them have important antioxidant properties that prevent cell aging.

Also notable is its content of vitamins C and E, which help the body in its defense system to prevent winter colds .One serving covers 31% of the recommended daily intake of vitamin C.

Finally, its high content of retinol stands out, an excellent natural antioxidant that helps the regeneration of the skin and mucous membranes and that is not easy to obtain in appreciable quantities in vegans, and its richness in potassium, calcium, magnesium, iron, cobalt and zinc.

5. Walnuts

The walnut is a very healthy nut due to its balanced composition and its high content of Omega 3, which is a great anti-inflammatory and antioxidant at the same time that it helps regulate bad cholesterol together with phytosterols. Walnuts have 108 mg of total phytosterols.

It also contains calcium, iron, iodine, magnesium, zinc, sodium, potassium and phosphorus, which is an excellent reinforcement against osteoporosis. On the other hand, in walnuts the values ​​of zinc and selenium stand out, with 2.7 and 5.5 µg respectively. As for potassium , its 544 mg stand out. The 2 mg of iodine is also important.